What time of day should I take calcium to get the best results?
When using calcium supplements, users often only drink according to the habit, but rarely pay attention to the actual use effect. Understanding the above situation, Solife invites readers to review some useful information such as: how to drink calcium properly? When to taking calcium to bring the most effective and notes to avoid side effects of taking calcium.
1. The effect of calcium intake on the body
In our body, calcium is found most often in bones and teeth. This mineral, when combined with phosphorus, will strengthen the musculoskeletal system, helping to protect the body from osteoporosis or delayed tooth development. In addition, calcium also plays an important role in other physiological and biochemical processes such as:
- Helps muscles contract: The body’s muscle system is made up of two types of muscle fibers, actin and myosin. The muscle contraction-relaxation response is controlled by the displacement of these two types of muscle fibers. The element calcium is one of the metal ions needed to trigger muscle contraction of these two types of muscle fibers.
- Supports the cardiovascular system: as mentioned above, calcium helps control the contractile response of muscle bundles, including the heart muscle. At the same time, after entering the blood and being transported to the heart, calcium ions will help generate electrical signals, helping to coordinate the contractions of the heart.
- Strengthening the nervous system: for the brain, calcium will coordinate the activity of synapses that transmit nerve impulses, help the brain function smoothly and maintain the memory ability of brain cells.
- Development of children’s stature: during puberty, children need to be supplemented with adequate nutrients, especially calcium, to ensure the full development of their physique, to avoid malnutrition and stunting bone, stunted.
- Affects teething process: one of the leading causes of delayed teething in children is calcium deficiency.
2. When is the best time to drink calcium?
Many practical studies have shown that one of the factors that reduce calcium absorption efficiency is due to the way it is taken, specifically the time of calcium intake. So when to take calcium will give the best effect?
According to nutritionists, the best time to drink calcium is in the morning (7am – 8am) and should only be taken after eating to avoid stomach-related diseases. You can take calcium 1 hour after breakfast to ensure calcium absorption efficiency. At the same time, when taking calcium in the morning, we will have the opportunity to be exposed to direct sunlight to synthesize Vitamin D – this vitamin will help improve the body’s absorption and metabolism of calcium.
Limit the use of calcium in the evening, before going to bed because calcium at this time, instead of being metabolized, is accumulated and increases the risk of kidney stones and urinary stones.
3. Side effects when taking calcium
Despite being an essential nutrient, the abuse of calcium supplements will lead to unpredictable complications for the body.
Not to mention that calcium interferes with the body’s absorption of iron and zinc. The more calcium supplements are taken, the more likely they are to lead to iron and zinc deficiency in the body, causing other diseases such as anemia or renal excretion disorders.
In addition, many clinical studies have shown that excess calcium will cause blood calcium disorders, heart rhythm disturbances, breathing difficulties, calcification of other organs such as bones and joints, kidney stones and urinary stones.
The following is information about the recommended daily calcium dosage, readers can refer carefully to know information about their calcium needs, depending on age, gender or health status.
|Nhóm tuổi/tình trạng sinh lý Age group/physiological status||Nhu cầu canxi (mg/ ngày)Calcium needs (mg/day)|
|Children (months old)||< 6||300|
|6 – 11||400|
|Young children (years old)||1 – 3||500|
|4 – 6||600|
|6 – 9||700|
|Male, Teenager (Age)||10 -18||1000|
|Female, Teenager (Age)||10 – 18||1000|
|Male, Adult (Age)||19 – 49||1200|
|Adult female (age)||19 – 49||700|
|Pregnant women (during pregnancy)||1000|
|Lactating women (During breastfeeding)||1000|
4. Notes when taking calcium need to know
It can be seen that taking calcium is more complicated than we think, if taken in excess will lead to unpredictable sequelae, if taken in the wrong way, it will reduce the efficiency of calcium absorption, making you waste money and time in vain. . Here are a few important notes that Solife would like to send to you in the process of using calcium supplements:
- Do not forget to add the necessary derivatives for calcium metabolism, for example, vitamin D3
- Calcium can be dangerous for pregnant women when used in high doses
- People with low stomach acid levels are recommended to take calcium with meals
- Patients taking thyroid medication should take calcium and thyroid medication at least 4 hours apart.
- Should be exposed to early sunlight and exercise hard so that calcium can promote its best effect
- Limit the use of milk, tea, coffee, alcohol, tobacco or foods with salty spices to maintain the best calcium absorption performance for the body.
Above all, readers need to understand that calcium supplements are not drugs, and do not work to completely replace medicines. It is necessary to consult a doctor or nutritionist for advice on the dose and how to take calcium that is suitable for your condition.
It can be seen that, despite being one of the extremely popular micronutrients, daily calcium consumption needs to adhere to important principles, especially when taking calcium will be best for your health. Hopefully Solife has brought you a different perspective on calcium intake so that you can confidently and properly protect your health.