Seniors who rely on calcium supplements long-term should pay attention to the dosage and administration methods of the tablets, and in their diet, they should eat fewer vegetables containing oxalic acid, such as spinach, mustard greens, and snow vegetables.
This is because the oxalic acid in these vegetables easily combines with calcium ions to form calcium oxalate, which is difficult to absorb.
According to Li Changping, Deputy Chief Nutritionist of the Nutrition Department at Beijing Hospital, after calcium supplements enter the gastrointestinal tract, they are converted into easily absorbable calcium ions. If a large amount of vegetables containing oxalic acid are consumed at the same time, the two will quickly combine to form calcium oxalate. Not only does calcium oxalate affect the absorption of the calcium supplement, but it can also lead to kidney stones.
It is understood that in the 100 grams of spinach and amaranth that we often eat, the oxalic acid content is 606 mg and 1142 mg respectively. Water spinach (commonly known as hollow vegetable), common in the south, contains 691 mg of oxalic acid per 100 grams. Thick-skinned vegetables (commonly known as mustard greens or snow vegetables) contain 471 mg of oxalic acid per 100 grams. In addition to these vegetables, bamboo shoots, onions, and water bamboo also have relatively high oxalic acid content.
Therefore, when taking calcium supplements, if eating these vegetables with high oxalic acid content, the correct method is to blanch these vegetables in hot water first, or take the supplement 3 to 4 hours apart. Taking the calcium supplement 2 hours before a meal can also prevent the formation of calcium oxalate.
Early morning, from 6 to 9 AM, is a high-risk period for heart disease, stroke, asthma, and emphysema. At this time, supplementing with an appropriate amount of calcium can increase the concentration of calcium in the blood, reducing these risk factors.
Office workers often delay dinner due to social engagements. If they chew 2 calcium tablets between 4 and 6 PM, it will provide double protection for the gastrointestinal tract.
Taking calcium tablets or drinking milk before bed with 1-2 soda crackers is a globally recognized "classic" for calcium supplementation. This is because the "bone bank" is most receptive to absorbing calcium at night.
Carry calcium tablets with you, especially middle-aged and elderly people who carry emergency medications. When you feel unwell, chewing a few calcium tablets can help with the absorption of the medication and is beneficial for alleviating symptoms.
Regardless of the type of calcium tablet, always remember to chew them when taking them. It is best to choose a calcium product that can be absorbed smoothly without the need for additional vitamin D. "Chewing" calcium should be separated from "calcium-blocking" vegetables like spinach and amaranth by at least half an hour, and it should also be separated from breakfast, lunch, and dinner; otherwise, it may affect calcium absorption.