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- Calcium Sources from Food:
Calcium from food is a natural and safe source for children. Parents can consider some calcium-rich foods such as milk, yogurt, cheese, fish, shrimp, crab... Although the calcium content in these foods is quite high, the absorption value through dietary intake is usually low, only about 30%.
Synthetic Calcium:
There are mainly two types: organic calcium and inorganic calcium. The benefit of this form is that it usually has a high calcium content, suitable for children deficient in calcium. However, organic calcium is better absorbed than inorganic calcium. And experts recommend using organic calcium to supplement the body.
The Importance of Calcium for Adult Health:
- Calcium contributes to strong bones, prevents osteoporosis, reduces pain and stiffness, improves mobility, and aids in healing fractures.
- Calcium is also essential for heart function. Prolonged calcium deficiency weakens the heart muscle, leading to fatigue and sweating during exertion.
- Furthermore, calcium plays a crucial role in the nervous system. Elderly individuals lacking calcium are prone to: nervous weakness, unstable mood, poor memory, headaches, etc.
The Role of Calcium in Overall Child Health
- Calcium promotes children's growth, enhances immunity, and fights against invading bacteria.
- Inadequate calcium leads to weak and underdeveloped bones, increasing the risk of rickets, delayed growth, poor dental quality, susceptibility to cavities, and misaligned teeth.
- Additionally, calcium is vital for a child's nervous system. Calcium-deficient children often experience night-time crying, fearfulness, and irritability.
Best Time to Take Calcium Supplements?
Just like any other mineral, there's an optimal time for the body to absorb calcium effectively. Let's explore when is the best time to take calcium!
When is the Best Time to Take Calcium? Timing Matters
Throughout the day, there are golden moments for calcium intake and times when it's absolutely not advisable to supplement calcium:
- The optimal time to take calcium is in the morning, around 30 - 60 minutes before meals. Morning is when the body receives the most sunlight. Sunlight helps children synthesize vitamin D under the skin. Calcium is best absorbed when combined with vitamin D. Additionally, engaging in more physical activity in the morning enhances metabolism and calcium metabolism.
Morning is the Best Time to Take Calcium
- Afternoon or evening is not the ideal time to supplement calcium. During this time, the body's ability to absorb calcium decreases. Since we have less exposure to outdoor light at this time, calcium tends to settle and accumulate, forming calcium oxalate crystals which increase the risk of other conditions such as kidney stones, urinary stones. For young children, this often leads to restlessness, difficulty sleeping, and constipation...
When is the Best Time to Take Calcium? Before or After Meals
Nutrition experts answer the question: When is the best time to take calcium as follows:
- Calcium is typically best absorbed by the body in the morning (around 7-8 a.m.), helping to reduce the risk of calcium buildup in the kidneys and urinary tract. It's advisable not to supplement calcium before meals, especially for those with a history of stomach pain.
- Taking calcium on an empty stomach not only reduces absorption but also harms the stomach, kidneys, urinary tract, especially avoiding calcium supplementation before bedtime. Calcium that isn't excreted will remain in the stomach overnight, hindering the absorption process.
Calcium should be taken after meals, 30 minutes to 1 hour later
So, when is the best time to take calcium? Nutrition experts suggest supplementing calcium between meals, consuming plenty of fruits and vegetables, using fiber as a 'carrier' to transport calcium into the small intestine for better absorption. Avoid taking calcium supplements on an empty stomach; instead, take them before breakfast to avoid stomach discomfort. Simply have breakfast, sit outside in the sun, and take calcium about 1 hour after breakfast. This will help the body absorb the necessary calcium optimally.
So, when is the best time to take calcium? Nutrition experts recommend supplementing calcium between meals, consuming plenty of fruits and vegetables, and using fiber as a 'carrier' to transport calcium into the small intestine for better absorption. It's important not to take calcium supplements on an empty stomach, but rather before breakfast to avoid affecting the stomach. Simply have breakfast, sit outside, soak up the sun, and take calcium about 1 hour after breakfast. This will help the body absorb the necessary calcium optimally.
When supplementing calcium, it's best to allow the body to absorb calcium gradually instead of rushing, which is more effective. Therefore, you can divide the daily calcium supplementation into 2 doses and take them after breakfast and lunch.
When is the Best Time to Take Calcium? Some Notes
Besides understanding the best time to take calcium, you need to know some small tips to effectively supplement calcium:
- Focus on dosage according to age.
- When supplementing calcium, you shouldn't consume too much protein-rich foods (just eat enough according to the recommended intake in the nutrition pyramid). Excess protein combined with calcium is excreted through urine. This reduces the amount of calcium the body absorbs.
- Similarly, consuming salty foods increases the excretion of calcium through urine.
Attention to Meeting Your Child's Calcium Needs
- When taking calcium, avoid consuming it with milk or dairy products such as yogurt and cheese. Since they all contain high levels of calcium, they compete with each other and reduce absorption.
- If you want to supplement calcium along with other trace elements like zinc, iron, etc., parents should consult a doctor. When these substances are supplemented with high concentrations close to each other, they easily interact and reduce absorption in children.
- Parents should not supplement calcium for children without consulting a doctor. Excessive calcium intake leads to many adverse effects on a child's health. Typical symptoms include: constipation, loss of appetite, indigestion, etc. Moreover, children with excess calcium often experience muscle and bone pain, lack of concentration, and nervousness. More worryingly, excessive calcium also leads to premature bone aging, making children shorter than their genetic potential.
So, when is the best time to take calcium? You should take calcium after breakfast in the morning or after lunch, one hour later. While supplementing calcium, you need to consider: dosage, choosing a type of calcium that the body can easily absorb, and the timing of supplementation in relation to other minerals and medications (if used).
