Many people have already passed the optimum age for maximum bone mass accumulation. But there’s still time to make positive progress towards bone and joint health. Experts recommend regular weight-bearing exercises, such as walking or jogging, and eating foods that contain the necessary levels of calcium and vitamin D.
Diet is the best way to make up for bone loss. However, daily allowances of required calcium and vitamin D vary among age groups. Calcium-rich foods include milk, yogurt, cheese, crispy fried small fish, dried shrimp, Chinese broccoli, noni leaf, agasta (sesbania grandiflora), soybean curd (firm tofu),red beans, and black sesame seeds. In order to get your recommended amount of vitamin D, in addition to sunlight exposure, make these foods are part of your diet: vitamin D-fortified milk, fish oil, egg yolk, and ocean-caught fish.
Bone and joint problems substantially degrade one’s quality of life, so strengthening and promoting bone and joint health is a necessity. With good bone and joint health, you can live happily at any age.
Recommended daily allowance of calcium and vitamin D for Thai people
Guidelines for choosing the most effective and safest calcium supplements
We need different amounts of calcium, depending on age, health status, and physical condition. Follow these guidelines to best promote your bone and joint health.
- First, consult your doctor to find out if you need to supplement your calcium intake apart from daily meals.
- Select calcium supplements with sufficient elemental calcium in the appropriate format and amount from a variety of available products:
- Choose the right delivery format, whether tablet, capsule or effervescent tablet (for those who have difficulty swallowing pills).
- Choose the adequate and appropriate amount of calcium.
There are a variety of supplements that provide different types of calcium: calcium carbonate, calcium citrate, calcium gluconate, calcium lactate, etc. Each type of calcium salt contains different amounts of calcium and different rates of absorption. Ask your doctor or pharmacist about the best strength and format for you.
- Vitamin D helps the body absorb and balance calcium, which is vital for muscle function. When calcium levels are too low, taking vitamin D activates and stimulates calcium absorption from food or bone resorption.
- Be cautious because
- Calcium supplements may interfere with absorption of some medicines when taken together or within two hours of each other, such as antibiotics, mineral products, antihypertensive agents, etc.
- Calcium supplements may cause gastrointestinal issues such as gas and difficulty in excretion. Patients should take calcium with high-fiber vegetables and fruits as well as drinking plenty of water.
Taking too much calcium or in an inappropriate format can harm the body. Before purchasing any supplement consult with your doctor or pharmacist and strictly follow their guidelines.