Calcium is an essential element of bone health. Therefore, many elderly people will pay attention to calcium supplementation to prevent osteoporosis and prevent fractures. However, JAMA published a dissubstantive paper saying that after evaluating various research results, calcium and vitamins were confirmed. D. Old people eat it, they can't prevent fractures, and they may even have side effects.
Calcium can not prevent fractures, then we also need calcium?
Actually, this is a systematic review and meta-analysis study from abroad. It does not mean that calcium supplementation in old people in China is totally useless. First of all, the sample of this study comes from abroad, but the dietary habits of China and foreign countries are different. The calcium content is also different, ie, the calcium base number is different. Secondly, the conclusion of the study is that a large amount of calcium supplementation does not prevent fractures in people with adequate calcium intake. Therefore, for people with inadequate daily calcium intake. In fact, it is not referential; Third, bone health is not only related to calcium, but also related to many factors, so leaving other factors alone to discuss calcium is incomplete.
How to maintain bone health daily?
In view of the fact that bone health is not determined solely by calcium and vitamin D, it is important to consider the effects of various factors and make up for short boards instead of just adding calcium.
If poor digestion and absorption affect the use of calcium, gastrointestinal diseases should be treated, and probiotics may be considered;
If it is insufficient for potassium and magnesium, it should increase fruits and vegetables, beans and soy products;
If vitamin K is insufficient, dark green leafy vegetables and soy products should be added;
If the level of estrogen is too low, consider appropriate estrogen supplements or increase soy foods;
If it is lack of exercise, outdoor activities should be added.
If the calcium intake is insufficient, milk, soy products and green leafy vegetables should be added.
If you choose calcium supplement tablets, you do not need psychological resistance. It is recommended to use a small amount of calcium tablets, two or three times a day, 200mg each time the best, not easy to cause side effects, the utilization rate will be higher.
