Do people need calcium supplements when they get older?

Author: Tang Qin, Deputy Secretary-General and Researcher of the Science Popularization Expert Committee of the Chinese Medical Association

Reviewer: Dong Birong, Chief Physician, West China Hospital, Sichuan University

One of the most worrying things about middle-aged and elderly people is calcium deficiency. This is because calcium deficiency can cause osteoporosis and lead to metabolic disorders. Elderly people are more likely to suffer from osteoporosis due to calcium deficiency, which greatly increases the risk of fractures.

Therefore, it is important to supplement calcium properly, especially for the elderly.

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1. Causes of calcium deficiency in the elderly

Osteoporosis is more common among the elderly, and the main reason is calcium deficiency. The main reasons why the elderly are prone to calcium deficiency are as follows.

1. Aging reduces the storage and utilization of calcium. The calcium exchange rate in the bones of the elderly is significantly reduced, and the bone absorption/bone formation ratio increases, resulting in a large loss of bone calcium.

2. As people age, their blood vessels gradually harden, the blood supply to the stomach is insufficient, the glandular cells in the gastric mucosa begin to decrease or degenerate, and gastric acid secretion decreases, making it difficult for calcium in food to dissociate into calcium ions and be absorbed, resulting in insufficient calcium intake.

3. As people age, their body functions gradually decline and their movements become slower and slower. The reduced amount of exercise in the elderly is not conducive to the metabolism and formation of bone cells. Therefore, people who lack exercise are also prone to calcium deficiency.

4. Elderly people have reduced absorption and synthesis of vitamin D. The bile of the elderly is reduced and thick, which leads to reduced digestion and absorption of fat. At the same time, the ability of the elderly's skin to synthesize vitamin D through ultraviolet rays gradually decreases, resulting in reduced endogenous vitamin D synthesis.

5. Elderly people usually take multiple drugs due to various diseases, many of which will affect the body's absorption of calcium, such as antibiotics. In addition, certain diseases, such as prostate cancer and breast cancer, will lead to a lack of trace elements in the body, affecting the body's absorption of calcium and causing calcium deficiency.

6. The food intake of the elderly is reduced, and the dietary composition is relatively monotonous, and balanced nutrition is not maintained, resulting in reduced calcium intake.

2. Symptoms and adverse effects of calcium deficiency in the elderly

In addition to causing osteoporosis, calcium deficiency in the elderly may also cause shortening, leg cramps, tooth loss, spinal deformity, insomnia, and nightmares.

Practice has shown that if the elderly can supplement calcium in time, it will not only enhance their physical fitness and reduce the occurrence of osteoporosis, but also play an important role in preventing and treating other diseases, such as hypertension.

Studies have shown that calcium has a significant and reliable effect in lowering blood pressure. Taking about 1,000 mg of calcium per day can reduce diastolic blood pressure by about 6% in women and about 9% in men [1]. Calcium supplementation can also effectively reduce symptoms associated with high blood pressure, such as headaches, dizziness, nausea, and blurred vision caused by high blood pressure.

Calcium supplementation also has the effect of stabilizing mood. Due to the influence of hormone changes in the body, middle-aged and elderly women entering menopause are prone to mood swings. If the calcium content in the body is insufficient, the degree of such mood swings will be aggravated.

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3. How should the elderly supplement calcium?

Calcium needs to be supplemented, so how can we ensure the normal amount of calcium needed by the human body?

First of all, we should focus on dietary supplements. We should eat a balanced diet and make sure to consume foods rich in calcium in our daily lives, including milk and its products, soy and its products, aquatic products, nuts, and dark-colored fruits and vegetables. [2]

Whether it is milk, yogurt, milk powder or cheese, eating some dairy products every day will help maintain muscle health and prevent falls and fractures; beans are the only high-protein, low-fat food comparable to animal food, and are also the best source of calcium, iron and zinc. Tofu, bean sprouts, soy milk, etc. are easy to absorb; aquatic products are mainly clams, sardines, crabs and shrimps; nuts include almonds, hazelnuts, etc.; vegetables with higher calcium content include celery, rapeseed, Chinese cabbage, spinach, cabbage, onions, amaranth, bamboo shoots, parsley and broccoli, etc. (but these vegetables also contain oxalic acid, which will affect the absorption of calcium in the body, so when cooking, they need to be blanched quickly so that about 90% of the oxalic acid in the vegetables can be dissolved in the water).

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In addition to dietary supplements, additional supplements are also required. The Chinese Nutrition Society recommends a daily calcium intake of 800 mg (elemental calcium), and a daily calcium intake of 1000 mg for postmenopausal women and the elderly. However, the elderly can only obtain about 400 mg of calcium from their diet every day. Therefore, the amount of calcium that should be supplemented every day should be 500-600 mg.

Generally speaking, the best time to supplement calcium is 1 hour after dinner and 2 hours before going to bed. Night is the peak time for the body to eliminate old bone tissue. At this time, the blood calcium concentration is relatively low, calcium absorption is enhanced, and the effect of calcium supplementation is better. In addition, it is best to take it after meals. After meals is the time when gastric acid secretion is most sufficient, and the absorption rate of calcium in an acidic environment is the highest. It is recommended to supplement calcium half an hour after a meal, and try not to take it with dairy products.

4. Precautions for calcium supplementation

In order for calcium to be better absorbed by the human body, it is necessary to supplement calcium with some fat-soluble vitamins. Fat-soluble vitamins refer to a type of vitamin that cannot dissolve in water but can dissolve in fat, such as vitamin D and vitamin A. They can effectively promote calcium absorption and are very beneficial to bone health. You can eat more foods rich in calcium and vitamin D, such as animal liver, vegetables, egg yolks, fruits, etc. [2]

In addition, going outdoors more often to get more sun exposure and exercising properly can regulate neuroendocrine and promote calcium absorption and utilization. If the elderly do not do some exercise that slightly stimulates the bones and are not exposed to sunlight, it is difficult for the supplemented calcium to work. Activities within one's ability, such as jogging, brisk walking, square dancing, Tai Chi, etc., are all good ways to exercise.

While supplementing calcium, we must also prevent calcium loss by not drinking strong tea, strong coffee, or carbonated drinks, and not eating foods that are too salty. [2]

At the same time, we should also pay attention to timely and appropriate protein supplementation. Protein plays an indispensable role in the human body. If the body lacks protein, the immune system will decline, and it may lead to osteoporosis, sore waist and knees, loose skin, etc.

In fact, the elderly do not need to worry too much about calcium deficiency. As long as they strictly supplement the calcium necessary for the human body according to demand, and at the same time arrange a reasonable diet, strengthen exercise, and adjust their mentality, they can effectively prevent many problems caused by calcium deficiency.

References

[1] Gu Kuiqin, Gao Yongrui. Diet therapy for the elderly. Beijing: Golden Shield Publishing House, 2000.

[2] Li Chenyu, Zhuang Ling, Yin Dagui. 100 Questions about Women's Beauty and Health. Beijing: Chinese Medical Electronic Audio-visual Publishing House, 2000.