Calcium is an important nutrient that helps the body maintain healthy bones. If you think you're not getting enough calcium from your diet, you may need to take supplements to make up for the deficiency. However, calcium from food is more easily absorbed by the body than calcium supplements. So, you should try everything so that the calcium in the supplement is absorbed as much as possible by the body.
Step
Part 1 of 2: Increase Calcium Absorption Rate
Step 1. Increase your magnesium intake
Magnesium can help the absorption of calcium by the body. In addition, magnesium also plays a role in the formation of healthy bones. Make sure to get enough magnesium from your daily diet to help absorb the calcium supplements you take.
- To increase your magnesium intake, eat whole grains, vegetables such as pumpkin, chickpeas, broccoli, cucumbers, and spinach, as well as nuts and seeds.
- Adult women younger than 30 years need 310 mg of magnesium daily, meanwhile, adult women over 30 years need 320 mg. Men younger than 30 years need 400 mg of magnesium, while men over 30 years need 420 mg. About 28 grams of almonds contain 80 mg of magnesium.
Step 2. Take calcium supplements in small doses
If after subtracting your calcium intake from food, your calcium needs are still more than 500 mg per day, divide your calcium supplement dose. The body is only able to process a maximum of 500 mg of calcium at a time.
Consuming more calcium than you need is potentially dangerous because it can increase the chances of kidney stones forming and also play a role in the development of heart problems
Step 3. Get enough vitamin D, or take supplements that increase vitamin D
Vitamin D also plays a role in the absorption of calcium by the body. To increase the body's absorption of calcium, vitamin D is often added to dairy products.
- Many dairy products such as butter, cheese, and milk contain vitamin D. Fortified cereals and fish are also good sources of vitamin D.
- For adults younger than 70 years, 600 IU of vitamin D is sufficient. Adults over 70 years of age should consume 800 IU of vitamin D. To meet the recommended vitamin D requirement, about 56 grams of swordfish contains 566 IU, while a cup of milk contains 115 to 124 IU of vitamin D in each serving.
Step 4. Take calcium carbonate with food
This easily available type of calcium is best taken with food. This calcium requires stomach acid to be absorbed properly, and it is food that activates stomach acid.
Other types of calcium such as calcium citrate should not be taken with food. This type of calcium is usually more expensive than calcium carbonate. Calcium citrate is especially suitable for people who have stomach problems, such as irritable bowel syndrome
Step 5. Spare the use of calcium and iron supplements for at least 2 hours
The same is true for multivitamins that contain iron.
- The body processes calcium and iron in much the same way, so taking them at the same time interferes with your body's ability to absorb them.
- The same rules also apply to foods and beverages that are consumed together with the two supplements. Calcium supplements should not be taken with foods rich in iron such as liver or spinach. While iron supplements should not be taken together with products rich in calcium such as a cup of milk.
Step 6. Avoid consuming foods rich in phytic acid and oxalic acid along with calcium supplements
Both acids can bind to calcium and inhibit its absorption. Many foods that are rich in calcium are also rich in these acids. So while it is important to eat these foods to get the magnesium you need, you should avoid taking supplements with these foods.
Spinach, lots of nuts and seeds, rhubarb, sweet potatoes, chickpeas, and green cabbage are examples of foods rich in phytic acid and oxalic acid. The content of these acids is also high in cereals and whole grains, but the effect is not as large as other foods in this group
Step 7. Don't drink too much alcohol
Alcohol can decrease the body's ability to absorb calcium. So, do not drink alcoholic beverages more than once a day.
Part 2 of 2: Knowing the Amount of Calcium You Need to Drink
Step 1. Calculate the amount of calcium in your diet
To calculate the amount of calcium in your diet, you must monitor your diet by recording it in a food journal. Basically, you just need to write down all the foods you eat in one day along with the serving sizes. Then, you can calculate the amount of calcium you consume.
For example, 1 cup of yogurt contains 415 mg of calcium. So, if you eat one and a half cups of yogurt in one day, you will get 622, 5 calcium only from this food
Step 2. Know how much calcium you need
If you are less than 50 years old, you need about 1,000 mg of calcium daily. If you are over 50 years old, you need to increase your calcium intake to 1,200 mg daily.
Limit calcium intake to below 2,500 mg. Although it is okay to consume more calcium than the body's minimum daily requirement, you should not consume more than 2,500 mg of calcium either from food or supplements
Step 3. Consult a doctor to see if you need supplements
Your doctor will consider whether you need calcium supplements based on your diet. Your doctor can also recommend the right type of calcium for you and check its interactions with the medications you are taking, or the potential for unwanted effects.
Step 4. Know your risks
Some people are more dependent on calcium. For example, if you have osteoporosis or are at high risk for the condition, you should be more careful about meeting your daily calcium needs, which will keep your bones healthy.
Tips
- Your body can absorb calcium from food better than from supplements. If possible, meet your calcium needs from food rather than from supplements. In addition, foods that contain calcium are also more nutritious, including nutrients that help the absorption and utilization of calcium by the body.
- Foods rich in calcium include canned bony fish such as sardines, dried beans and peas, oats, almonds, sesame, and dairy products such as cheese and yogurt, among many others.
- Don't drink too much caffeine. If you drink more than 2 glasses of caffeinated drinks, you should reduce them because they can reduce the amount of calcium in the body.
Warning
- If you have impaired thyroid function, the use of calcium, iron, and magnesium supplements should be at least 4 hours apart with thyroid medications for optimal absorption.
- Some calcium supplements, especially calcium carbonate, can cause gas formation, bloating, and constipation. If you experience this problem, try switching to calcium citrate.
