Exercise is vital for bone health throughout life
When it comes to building and maintaining strong bones, exercise is essential, especially sports such as walking, dancing, running, weightlifting, climbing stairs, and racket exercises. Find a sport that you enjoy doing and do it regularly.
Prevention of osteoporosis and calcium supplementation; Everything you need to know
Although foods are the best source of calcium, you can make up for the lack of calcium in your diet with supplements. But you should not take too many supplements.
Calcium citrate is a highly absorbed calcium compound.
Calcium ascorbate is not easily absorbed by calcium citrate.
Be careful about calcium supplements
Do not take more than 500mg of supplement at a time:
The body can only absorb a limited amount of calcium at a time, so it is best to take low doses of calcium throughout the day.
Do not take more calcium than recommended for your age group:
Also consider the amount of calcium you get from food. And remember that more calcium is not always better and may damage the heart and have negative health effects.
Take calcium supplements with food:
Almost all types of calcium supplements are better absorbed when taken with food. If you are unable to take the supplement with food, take a calcium citrate supplement.
Purity is very important:
It is best to use calcium supplements that are labeled "pure". Avoid calcium supplements that do not have a certified label and are not pure because these supplements have high levels of lead or other hazardous metals.
Consider side effects:
Some people do not tolerate calcium supplements as well as others and may experience side effects such as stomach acid reflux, flatulence and constipation. Use calcium citrate instead of calcium carbonate to reverse the return of stomach acid. Increase fluid intake and fiber-rich foods to relieve flatulence or constipation.
Also note possible drug interactions:
Calcium, magnesium, and vitamin K supplements can interfere with other medications and vitamins taken (such as heart medications, certain diuretics, antacids, blood thinners, and some cancer medications). Consult your doctor for possible drug interactions. Any medication that should be taken on an empty stomach should not be used with calcium.
Translated by: Bita Sayadi