Do adults need calcium and zinc supplementation?

In general, whether adults need calcium or zinc supplementation should be determined based on individual nutritional status, dietary patterns, and the presence of related deficiency symptoms. If experiencing discomfort or concerns about nutrient deficiencies, it is recommended to seek medical advice promptly and undergo professional testing. The detailed analysis is as follows:

If one's daily diet includes balanced intake of calcium-rich foods such as dairy products, soy-based products, and dark green vegetables, as well as zinc-rich foods like oysters, red meat, and nuts, and there are no signs of calcium deficiency—such as muscle cramps, fatigue, or osteoporosis risk—nor symptoms of zinc deficiency—such as reduced appetite, weakened immunity, or slow wound healing—and overall nutrition is adequate, additional supplementation is generally unnecessary, as normal dietary intake can meet the body’s needs.

However, if the diet is limited and intake of calcium and zinc is insufficient, or if clear deficiency symptoms appear—such as joint pain or increased fracture risk due to calcium deficiency, or hair loss and impaired taste sensation due to zinc deficiency—supplementation may be necessary. This is especially true for specific populations with higher nutrient demands, such as older adults, pregnant women, and breastfeeding mothers, who should carefully assess their individual needs for additional supplementation.

Prior to supplementation, a medical check-up can help determine calcium and zinc levels in the body to avoid blind supplementation. Excessive calcium intake may increase the risk of kidney stones, while excessive zinc intake can interfere with iron absorption. Dietary adjustments should be prioritized, and if necessary, appropriate supplements should be selected under professional guidance to ensure safe and effective supplementation.