Core Tip: Taking calcium before bed can provide a calcium source for the body's active calcium metabolism at night, avoiding the need to draw upon calcium stored in the bones and delaying bone aging. Furthermore, calcium has a sedative effect. Drinking milk at night not only replenishes calcium but also promotes better sleep.
For many people, milk is the undisputed choice for breakfast. They believe that drinking a glass of milk in the morning ensures protein intake and replenishes calcium to delay bone aging. Some are concerned that fresh milk may contain bacteria and prefer to boil it for a longer time to be safe.
However, Wen Jianmin, Director of the Department of Orthopedics, Second Ward, Wangjing Hospital, China Academy of Chinese Medical Sciences, points out that people should correct the misconceptions about calcium supplementation. Milk contains essential proteins, fats, multiple vitamins, and trace elements like calcium, sodium, potassium, iron, and iodine. It also contains active components such as phospholipids, pantothenic acid, biotin, folic acid, inositol, and orotic acid, which are highly beneficial to health. Nevertheless, not everyone drinks milk. For instance, many people worry about bacteria in fresh milk and are accustomed to boiling it before drinking. "This practice is correct, but the heating time should not be too long," says Wen Jianmin. When heating milk, it is best to turn off the heat as soon as it boils. Prolonged boiling will diminish its nutritional value, with a significant loss of vitamins.
"Drinking milk on an empty stomach is also unscientific," says Wen Jianmin. When consumed on an empty stomach, milk does not stay in the gastrointestinal tract for long, which is不利于 (detrimental to) the absorption of nutrients. Most of the protein is "forced" to be converted into energy and wasted. Additionally, the incidence of lactose intolerance is quite high among Chinese people. Such individuals are prone to abdominal pain and diarrhea when drinking milk on an empty stomach. It is recommended to consume some starchy foods when drinking milk, or to have it after a meal.
Milk is rich in calcium, which is relatively easily absorbed and utilized by the body, making it highly beneficial for children's bone development and delaying bone aging in the elderly. Wen Jianmin also uses this method for calcium supplementation. However, he drinks milk not in the morning, but one to two hours before bedtime. He explains that taking calcium before bed can provide a calcium source for the body's active calcium metabolism at night, preventing the need to draw upon calcium stored in the bones and thus delaying bone aging. Moreover, calcium has a sedative effect; drinking milk at night not only replenishes calcium but also aids sleep. More calcium is not necessarily better. This involves the issue of absorption. He suggests that while taking calcium supplements, one should also take drugs that inhibit osteoclasts and promote calcium absorption, such as alendronate and vitamin D. It is also beneficial to supplement with trace elements, vitamin K, vitamin B, and protein. One should avoid frequently consuming carbonated drinks, coffee, and alcoholic beverages that can be harmful to bones.