Content

• Steps
• Advice
• Warning

Calcium is an important nutrient that helps the body maintain bone strength. If you think your diet does not provide enough calcium for your body, you can take a supplement. However, the body absorbs calcium better from foods than from supplements; Therefore, there are a few things you need to do to ensure your body receives the most calcium from supplements.

Steps

Part 1 of 2: Increases calcium absorption

1. 

   Supplement with magnesium. Magnesium helps the body absorb calcium. In addition, this is also a substance that contributes to strong bones. Make sure your daily diet provides enough magnesium for your body to assist in the absorption of calcium from supplements.
   • To increase your magnesium intake, you need to eat whole grains, vegetables like green / yellow zucchini, green beans, broccoli, cucumbers, spinach and nuts.
   • Women need 310mg of magnesium per day if they're under 30 and 320mg if they're over 30. Men need 400mg of magnesium before age 30 and 420mg after age 30. In 30 grams of almonds, there are about 80mg of magnesium.

2. 

   
   
   Supplement calcium several times a day in small doses. If you need more than 500mg of a daily supplement in addition to the amount of calcium in your diet, break down your dietary intake. The body can only receive 500mg of calcium at a time.
   • Adding more calcium than the body needs is dangerous. Excess calcium increases the risk of kidney stones and contributes to heart problems.
   • Adolescents and adolescents (ages 9 to 18) need 1,300mg of calcium per day.

3. 

   
   
   Get enough vitamin D or take vitamin D supplements. This is also the vitamin that aids in calcium absorption in the body. From this connection, most milk is fortified with vitamin D, which helps the body absorb calcium.
   • Many dairy products like butter, cheese, and milk have vitamin D. Nutritious grains and fish are good sources of vitamin D.
   • Adults under 70 years of age need 600 international units of vitamin D per day. People over 70 years old should supplement 800 international units of vitamin D. To provide the necessary amount of vitamin D for the body, you can use 85 grams of swordfish for 566 international units, and a cup of milk has from 115 to 124 international units per serving.

4. 

   
   
   Take calcium carbonate with food. This type of calcium is sold as finished product and works best when taken with food. Food causes the stomach to secrete acid so that the body can absorb this nutrient well.
   • Other types of calcium, such as calcium citrate, do not need to be taken with food. This type of calcium costs more than calcium carbonate and is extremely good for people with digestive problems, such as irritable bowel syndrome.

5. 

   Take iron and calcium supplements at least 2 hours apart. The same rule applies to multivitamins if the multivitamin you are taking contains iron.
   • The body processes iron and calcium in roughly the same way, so supplementing the two at the same time interferes with the body's ability to absorb nutrients.
   • The same rule applies to foods and beverages taken with iron and calcium supplements. Calcium supplements should not be taken with foods high in iron, like liver or spinach. Likewise, iron supplements should not be taken with calcium-rich foods, such as milk.

6. 

   Avoid foods rich in phytic acid and oxalic acid with calcium supplements. These acids bind to calcium, making it difficult for the body to absorb calcium. Most magnesium-rich foods are also high in this acid group. So while it is important to consume magnesium-rich foods, you should also avoid calcium supplements.
   • For example, spinach, nuts, rhubarb, sweet potatoes, beans and collard greens are all high in phytic acid and oxalic acid. Whole grains and wheat are also high in this acid, but do not affect calcium absorption as much as other foods in the same group.

7. 

   Don't drink a lot of alcohol. Alcohol reduces the body's ability to absorb calcium. On average, women should have no more than one drink per day and men should not drink more than two.
   • "One cup" is equivalent to 350ml of beer, 145ml of wine or 45ml of brandy.
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Part 2 of 2: Finding out how much calcium you need

1. 

   Calculate the amount of calcium in your diet. To calculate the amount of calcium in your diet, you need to use a food diary. This will simply write down everything you ate for the day, including the serving sizes. From there, you can calculate the amount of calcium in the foods you consume.
   • For example, one cup of yogurt has 415mg of calcium. So if you eat one and a half cup of yogurt a day, your body gets 622.5mg of calcium from yogurt.

2. 

   Know the amount of calcium you need. If you are under 50 years old, you need about 1,000mg of calcium per day. People over 50 need to increase calcium intake to 1,200mg per day.
   • Avoid supplements with more than 2,500mg of calcium. Although you can get more calcium than your minimum daily intake, don't get more than 2,500mg of calcium from your diet and supplements.

3. 

   Talk to your doctor about whether you need to take calcium supplements. Your doctor can help you assess the need for a supplement based on your diet. In addition, your doctor will also recommend the right type of calcium for you and find out if calcium supplements react to medications you are taking or cause serious effects.

4. 

   Understand the risks. Some people are heavily dependent on calcium. For example, if you have osteoporosis or are in a high-risk group, make sure your body gets the calcium it needs each day, as this helps to keep bones strong. advertisement

Advice

• The body absorbs calcium better from foods than from supplements. If possible, you should get the calcium you need through your diet, rather than supplements. Furthermore, foods containing calcium also have other nutrients, including those that help the body absorb and use calcium.
• Foods rich in calcium include canned fish like sardines, dried beans and lentils, oats, almonds, sesame and dairy products like milk, cheese, yogurt, and more.
• Don't overdo beverages with caffeine. If you drink more than two cups of caffeinated beverages per day, you need to cut back immediately as this reduces the amount of calcium in your body.

Warning

• If you are being treated for a thyroid disorder, calcium, iron, and magnesium supplements must be taken at least 4 hours apart from your thyroid medication for maximum absorption.
• Some calcium supplements, especially calcium carbonate, can cause bloating, bloating, and constipation. If this is uncomfortable, try switching to calcium citrate.