Exercise is vital for bone health throughout life
For bone health throughout life, exercise is vital
When it comes to building and maintaining strong bones, exercise is essential, especially doing sports such as walking, dancing, running, weight lifting, climbing stairs, and racket sports. Find an exercise you enjoy and do it regularly.
Prevention of osteoporosis and calcium supplementation; everything you need to know
Although food is the best source of calcium, you can make up for the lack of calcium in your diet by taking supplements. However, you should not take too many supplements.
• Calcium citrate is a highly absorbable calcium compound.
• Calcium ascorbate is not as easily absorbed as calcium citrate.
Be cautious about calcium supplements
Do not use more than 500mg of the supplement at a time:
The body can only absorb a limited amount of calcium at a time, so it is best to consume calcium in low doses throughout the day.
Do not get more calcium than recommended for your age group:
Consider the amount of calcium you get from food. Moreover, remember that more calcium is not always better and may damage the heart and have negative health effects.
Take a calcium supplement with food:
Almost all types of calcium supplements are better absorbed when taken with food. If you cannot take the supplement with food, use a calcium citrate supplement.
Being pure is very important:
It is better to use calcium supplements that are labeled as "pure". Avoid taking calcium supplements that do not have an approved label and are not pure because these supplements contain high levels of lead or other dangerous metals.
Consider side effects:
Some people do not tolerate calcium supplements as well as others and may experience side effects such as acid reflux, gas, and constipation. To treat acid reflux, use calcium citrate instead of calcium carbonate. To relieve gas or constipation, increase the intake of liquids and foods rich in fiber.
Also, pay attention to possible drug interactions:
Calcium, magnesium, and vitamin K supplements can interact with other medications and vitamins (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 taken with calcium.
Translated by: Bita Sayadi