Calcium is an essential mineral that forms bones and teeth, while also participating in nerve transmission, muscle contraction, and cardiovascular regulation. After the age of 30, bone formation begins to decline; the risk of bone loss and osteoporosis significantly increases between the ages of 50 and 60.

While calcium accumulates in bones, it can also deposit in soft tissues, especially artery walls, if its concentration remains high for extended periods. This mechanism leads to vascular calcification, a risk factor for hypertension, atherosclerosis, kidney failure, myocardial infarction, and stroke.

Doctor of First Degree Specialization Dao Thi Yen Thuy, Head of the Nutrition and Dietetics Department at Tam Anh General Hospital Ho Chi Minh City, notes that many people lack calcium, while some cases involve the overuse of high-dose calcium supplements combined with a sedentary lifestyle, leading to calcium excess. The following principles help ensure effective and safe calcium supplementation for older adults.

Prioritize calcium sources from food

Older adults need an average of about 1,000-1,200 mg of calcium daily. Supplementing calcium through daily food intake helps the body absorb it steadily, reducing the risk of excess in the blood. Milk and dairy products (yogurt, cheese), small fish eaten whole with bones, shrimp, beans, dark green vegetables, and nuts like almonds and sesame are rich in calcium. A diet following a doctor's guidance can meet daily calcium needs without additional functional foods.

Combine vitamin D to enhance calcium absorption

Vitamin D helps the body absorb calcium effectively in the intestines, directing it straight to the bones. Older adults should expose themselves to mild sunlight for about 15-20 minutes daily in the early morning or late afternoon to synthesize natural vitamin D, equivalent to about 800 IU of vitamin D. Besides food, doctors can prescribe supplements based on the patient's needs to maximize calcium intake.

Eggs help supplement vitamin D, enhancing calcium absorption effectiveness. *Photo: Quoc An*

Divide calcium intake throughout the day

The body only absorbs 500 mg of calcium effectively each time, with a maximum of two to three times a day. Supplementing too much at once can lead to calcium excess, increasing the risk of coronary artery calcification or kidney stone formation. Prioritize supplementation with meals to maintain stable calcium levels in the blood.

Do not self-medicate with calcium supplements

Arbitrary, prolonged use of high-dose calcium supplements can lead to toxicity, causing nausea, constipation, thirst, frequent urination, arrhythmia, and an increased risk of vascular calcification. Doctors typically prescribe calcium supplements for individuals at risk of osteoporosis, those with dietary deficiencies, or those whose examinations reveal calcium deficiency. Doctor Thuy recommends that users adhere to guidelines and take doses of 500-600 mg per dose, combined with vitamin D, to enhance absorption and prevent atherosclerosis due to excess calcium.

Bone and joint health is a balanced combination of a scientific diet and a healthy lifestyle. Older adults should engage in light exercise for 30-45 minutes daily, about five days a week, to increase musculoskeletal strength, improve balance, and reduce the risk of falls. Limit smoking, alcohol consumption, or staying up late, as these can affect calcium absorption. Maintaining a reasonable weight helps reduce pressure on the spine, knee joints, and hip joints.

Doctor Thuy states that older adults should undergo regular health check-ups to detect early bone and joint issues or calcium metabolism disorders. Through the new generation Horizon bone density measurement system, which uses dual-energy X-ray absorptiometry (Dexa) technology, doctors can accurately assess osteoporosis and fracture risk.

Body composition analysis methods using the InBody 770 machine and micronutrient testing with high-performance liquid chromatography (UPLC) technology help identify nutrient deficiencies or excesses. From this data, doctors develop personalized nutrition plans and calcium, vitamin D, and mineral supplementation strategies suitable for each patient.

Quoc An