How can the elderly eat to supplement calcium efficiently?

With the acceleration of China's aging process, we have attached great importance to the nutrition of the elderly, and the most common health problem for the elderly is calcium
deficiency.
The physiological characteristics of the elderly determine that their calcium loss is accelerated and their calcium absorption capacity is reduced, resulting in a relative increase in calcium demand and insufficient
calcium intake.

Older adults have higher calcium requirements than the average adult

In the elderly over 60 years old in China, the incidence of osteoporosis caused by calcium deficiency is close to 40%, of which the incidence of women is higher, about 49%; Slightly lower in men, at about 23%.

So, do the elderly need different calcium content than the average adult? The recommended intake of adult calcium is 800mg/day, and the calcium requirement of the elderly is higher than this standard
.
According to the "Dietary Reference Intakes for Chinese Residents (2013 Edition)", the recommended daily intake of calcium for people aged 50 and above is 1000mg, but should not exceed 2000mg
.

Dietary intake is the most economical and reasonable way to supplement calcium

There are two main ways for the elderly to supplement calcium: one is dietary intake, and the other is to take calcium
.
In fact, taking the right amount of calcium through a balanced diet is the most economical, safe and reasonable way to
supplement calcium.
Calcium-rich foods in daily life include the following categories:

1.
Milk and dairy products: A glass of milk + yogurt can meet half of the daily calcium requirements

Milk is the best source of calcium for the human body, and the proportion of calcium and phosphorus is appropriate, which is conducive to the absorption
of calcium.
Milk should be used as the main food
for daily calcium supplementation.
Other dairy products, such as yogurt and cheese, are also good sources of
calcium.
The calcium content of cheese reaches 799mg/100g, and the calcium content of milk is 107mg/100g
.

The calcium content of milk can generally reach 100mg/100ml, and drinking a glass of milk (250ml) + a cup of yogurt (125ml) a day basically meets nearly half of the calcium needs
.

2.
Beans and their products: more nutritious after fermentation

Soy is a high-protein food and is also high
in calcium.
Especially fermented soy products, more nutritious, the elderly may wish to eat more soy products
.

3.
Fish, shrimp and shellfish and other seafood: belongs to high-calcium food

Shrimp skin, fish, kelp, and small fish and shrimp that can be eaten with bones and shells are also high-calcium seafood
.
For example, the calcium content of river shrimp reaches 325mg/100g
.

4.
Green leafy vegetables: are a moderate source of calcium

Many of our common green leafy vegetables can do the function of daily calcium supplementation, such as Chinese cabbage, rape, fennel, coriander, celery, snow red, etc.
, are not negligible calcium supplement vegetables, of which the calcium content of rape can reach 148mg/100g, which is regarded as a relatively high
calcium content in green leafy vegetables.

Taking calcium products can be used as a supplement to the diet

When it is difficult to obtain sufficient calcium from a normal diet, an appropriate amount of calcium preparations
should be supplemented.

1.
Organic calcium is less irritating to the stomach and intestines, suitable for the elderly

According to solubility, we are often divided into: organic calcium and inorganic calcium
.
Among them -

Organic calcium: such as calcium gluconate (calcium content 9%), calcium lactate (calcium content 13%), calcium citrate, calcium acetate (calcium content 25%), calcium fructonate, etc.
have high solubility, do not need the participation of gastric acid in the dissolution process, and are less
irritating to the gastrointestinal tract.
Inorganic calcium: such as calcium carbonate (calcium content 40%), calcium phosphate, calcium chloride, calcium phosphate and other solubility is low, the irritation to the gastrointestinal tract is greater
.

Therefore, the elderly with indigestion can give preference to organic calcium acid products
.
However, it should be noted that if you have diabetes, it is not recommended to choose calcium gluconate, you can choose calcium
citrate.

2.
It is best to take it after meals, and do not drink strong tea, raw vegetables, or alcohol before and after

It is best to take calcium tablets after meals, which can minimize the impact on the digestive tract and are less prone to stomach upset or constipation
.

Try not to drink strong tea, do not drink alcohol, and do not eat raw vegetables before and after taking calcium tablets, these foods contain things that make calcium lost, which can form calcium oxalate crystals, which not only lead to calcium absorption difficulties, but also easy to form stones
.

3.
A small amount many times, no more than 500 mg at a time

The calcium content should not exceed 500mg at a time, and the utilization rate of making up too much will be reduced
.

In terms of size, it is best to choose 100mg-300mg calcium tablets, divided into two or three times a day, such as 200mg once in the morning and 200mg once in the evening, do not eat too much
at once.

4.
Choose long, slender calcium tablets that are easy to swallow

The elderly can choose calcium supplement products that are easy to swallow, such as slender small calcium tablets, small chewable tablets, powdered calcium supplement products, etc
.

Do five points

Make calcium supplementation easier for the elderly

1.
Strengthen exercise

Physical exercise can deposit calcium into the bones and prevent osteoporosis
.

Physical exercise can also get sunlight, and the ultraviolet rays in the sun can turn the dehydrocholesterol in the skin into vitamin D to help the absorption and utilization
of calcium.

If the elderly do not do some exercises that have a slight stimulation of the bones, it is difficult for the calcium supplement to work
.
Walking, square dancing and tai chi are great ways to
exercise.

2.
Get rid of bad habits

Smoking and drinking, irregular life, long-term fatigue or mental tension, endocrine diseases and gastrointestinal diseases, these factors are also not conducive to the absorption and utilization
of calcium.

3.
Drink less coffee and less tea

Caffeine antagonizes calcium absorption; Tea contains tannic acid and calcium reacts to form water-insoluble calcium salts, which affect the absorption
of calcium.

4.
Get enough sleep

Adequate sleep is an effective measure
to increase the body's rate of absorption of calcium.
Therefore, the elderly who want to effectively supplement calcium should ensure adequate sleep time
.

5.
Vitamin D supplementation at the same time

Finally, the most important point to emphasize is that calcium needs vitamin D to be well absorbed
by the body.
Since the ability of the elderly body to synthesize vitamin D is only 1/3 of that of young people, vitamin D supplementation is very necessary
when supplementing calcium.

You can choose calcium supplements containing vitamin D at the same time, or supplement vitamin D preparations, 400IU-600IU
per day.

Text / Liu Fang (Registered Dietitian, Intermediate Dietitian, Department of Nutrition, Peace Hospital, Changzhi Medical College)