3 ways to supplement calcium for the elderly to maintain long-term health

Calcium supplementation for the elderly is necessary to limit the risk of bone and joint diseases. However, you need to have certain notes in how to supplement calcium for the elderly.

The mechanism of absorption of nutrients, including calcium, of the elderly has many changes compared to when they are younger. The way to supplement calcium for the elderly at this time also needs to change to be able to fully meet the body’s needs, maintain bone health and function throughout the body.

Calcium needs of the elderly

Calcium is one of the most abundant minerals in the body. It participates in many different activities in maintaining muscle function, vasodilatation, nerve conduction, intracellular and hormonal signaling, etc.

The body’s calcium reserves are stored mainly in bones and teeth. The bone itself also undergoes constant remodeling, with cycles of calcium reabsorption and deposition into new bone. In the elderly, bone breakdown is faster than new bone formation. This causes osteoporosis, which increases the risk of fractures or other bone and joint injuries.

Because of health factors, calcium supplements for the elderly are also different from children or adults. According to the recommendations of the Institute of Medicine of the American National Academy, the calcium needs of the elderly depend on many factors such as health, lifestyle, daily nutrition… However, at a basic level, How to supplement calcium for adults should ensure the minimum content is:

• People from 51-70 years old: the need for men is 1000mg/day, for women is 1200mg/day
• From 71 years of age and older, men and women have equal calcium requirements, which is 1200mg/day

How to supplement calcium for the elderly?

Because the calcium needs of the elderly are quite large, the body cannot absorb too much calcium (more than 500mg) at a time. Therefore, calcium supplements for the elderly can be ‘combined’ in many different ways such as:

1. Calcium supplements for the elderly through eating and drinking

The foods you eat every day are the healthiest sources of calcium. Therefore, the elderly also need to pay attention to the design of their daily menu, prioritizing calcium-rich foods such as:

• Orange juice with 349mg of calcium per cup, accounting for 27% of daily calcium needs
• 85g of canned sardines with bones contains 325mg of calcium, accounting for 25% of the daily requirement
• ½ cup of tofu contains 253g of calcium
• 1 cup of cooked kale contains 94 grams of calcium
• 1 teaspoon of chia seeds contains 76mg of calcium
• 1 slice of white bread has 73mg of calcium
• And some other foods such as corn, broccoli, cabbage, breakfast cereals…

2. Use calcium-fortified milk for the elderly

When you want to use calcium-fortified milk for the elderly, you can consider the following milk and dairy product options:

• 227ml of low-fat yogurt contains 415mg of calcium, accounting for 32% of calcium needs for the day
• 42g of cheddar cheese contains 307mg of calcium. 42g of partially skimmed mozzarella cheese contains up to 333mg of calcium
• 1 cup of nonfat milk, 1 cup of calcium fortified soy milk both contain 299mg of calcium
• 1 cup of whole milk contains 276mg of calcium
• 1 cup of cottage cheese contains 138mg of calcium

3. Use calcium supplements for the elderly

One way to supplement calcium for the elderly that many people choose is to use calcium supplements for the elderly. However, you need to consult with your doctor to be able to choose which type of calcium is suitable for the health status of the person who needs it. This will also limit the possible side effects caused by taking inappropriate calcium supplements.

Taking supplements should be divided into smaller doses and taken at separate times of the day.

Some notes when supplementing calcium for the elderly

In order for calcium supplements for the elderly to be effective and safe, you need to note some points such as:

• Actively add vitamin D to the body because vitamin D creates favorable conditions for the body to absorb calcium.
• Do not take too much calcium at a time (>500mg) because it can cause many health risks such as colon polyps, kidney stones, the risk of calcium accumulation in the arteries of the heart, etc.
• When you first start taking drugs or supplements to supplement calcium, start with a small amount of about 200-300mg each time first, and then gradually increase it so that your body can adapt.
• If you become constipated after taking calcium supplements, adjust your diet by adding fiber and drinking plenty of water. If the situation does not improve, you need to see your doctor to consider changing the medication.
• Note that foods containing calcium are eaten at the same time as foods containing phytic acid and oxalic acid, which will prevent the body’s absorption of calcium. Specifically, you should avoid taking foods with calcium at the same time as spinach, broccoli, sweet potatoes, beans, nuts …
• The use of drinks such as coffee or beer, alcohol will reduce the ability to absorb and increase calcium excretion from the body.

In addition to finding ways to supplement calcium, the elderly should also regularly move and exercise to maintain flexibility and protect bone health. Exercises like walking, jogging, tai chi are very helpful in preventing bone loss.

If you find the body has symptoms such as numbness, tingling in the fingers, cramps, loss of appetite, irregular heartbeat, the elderly need to see a doctor to check if they have a calcium deficiency and find a way. promptly remedied.