How Should Middle-aged and Elderly People Supplement Calcium
Sep 22, 2024
Source: Cainiu Health
Dr. Yang Ziqi
Introduction
Generally, middle-aged and elderly individuals can obtain calcium through foods such as milk, tofu, spinach, sesame seeds, and shrimp shells. They may also supplement calcium with medications including calcium carbonate D3 tablets, calcium gluconate tablets, calcium lactate tablets, vitamin B1 and glucose calcium tablets, or tricalcium chewable tablets. If any discomfort occurs, it is recommended to seek medical attention promptly. It is important to maintain a balanced diet, engage in moderate exercise, and avoid unhealthy lifestyle habits.
In general, middle-aged and elderly individuals can supplement calcium through foods such as milk, tofu, spinach, sesame seeds, and dried shrimp, or by taking medications such as calcium carbonate D3 tablets, calcium gluconate tablets, calcium lactate tablets, two-dimensional calcium gluconate tablets, and tricalcium chewable tablets under medical guidance. If any discomfort occurs, timely medical consultation is recommended. Specific analysis is as follows:
1. Foods
1. Milk
Milk is rich in calcium, lactose, and vitamin D, which promote calcium absorption. Middle-aged and elderly individuals can effectively supplement calcium by consuming an appropriate amount of milk daily.
2. Tofu
Tofu contains abundant plant protein and calcium. The brine or gypsum added during processing further increases its calcium content. The combination of calcium and protein in soy products helps improve calcium absorption and utilization.
3. Spinach
Although spinach has a relatively low calcium content, it is rich in vitamin K and minerals such as magnesium, which help promote calcium deposition and absorption in bones.
4. Sesame Seeds
Sesame seeds are rich in unsaturated fatty acids, calcium, protein, and vitamin E. Moderate consumption helps maintain bone health.
5. Dried Shrimp
Dried shrimp is high in both calcium and protein and is easily absorbed by the body. Middle-aged and elderly individuals can consume it in moderation to supplement calcium and provide additional protein.
2. Medications
1. Calcium Carbonate D3 Tablets
Calcium carbonate is a common form of calcium supplement with high calcium content and good absorption rate. The addition of vitamin D3 enhances intestinal calcium absorption and utilization, thereby improving the effectiveness of calcium supplementation.
2. Calcium Gluconate Tablets
Calcium gluconate is an organic calcium salt in which calcium exists in the form of calcium gluconate, making it easy to dissolve and absorb. Taking calcium gluconate tablets can rapidly replenish calcium and alleviate symptoms of calcium deficiency in middle-aged and elderly individuals.
3. Calcium Lactate Tablets
Calcium lactate is another organic calcium salt, with calcium present in the form of lactate ions. It causes minimal gastrointestinal irritation and is easily absorbed, making calcium lactate tablets suitable for long-term use by middle-aged and elderly individuals to maintain adequate calcium levels.
4. Two-Dimensional Calcium Gluconate Tablets
Two-dimensional calcium gluconate tablets are compound preparations primarily containing calcium gluconate and vitamin D2. They directly supply the body with required calcium, increase blood calcium concentration, and thereby promote bone mineralization and osteoblast function.
5. Tricalcium Chewable Tablets
Tricalcium chewable tablets are complex calcium formulations that typically contain multiple forms of calcium along with vitamin D and other components that enhance calcium absorption. Middle-aged and elderly individuals can conveniently take this medication via chewing to supplement calcium and improve its absorption and utilization.
It is important to maintain a balanced diet, consume foods rich in vitamin D, ensure sufficient calcium intake, engage in moderate physical activity, and avoid unhealthy lifestyle habits.
