Why should not take calcium in the afternoon or evening?

The article is professionally consulted by Master, Doctor Nguyen Thi My - Department of Medical Examination & Internal Medicine - Vinmec Danang International Hospital.

Calcium is an essential mineral for bone growth. However, if you do not know how to properly supplement calcium, it can have adverse effects on health. Do not add too much calcium in one time, but divide it into several times a day.

Calcium is a very necessary mineral for the body, very necessary for the development of bones, strengthen bones, teeth, fight osteoporosis, rickets, osteomalacia ... If calcium is deficient in the diet, especially in Periods of increased calcium requirements (children in the growth period, pregnant women, lactating women, the elderly...) need to supplement calcium with drugs.
However, calcium should not be taken in the afternoon or evening because calcium is easily deposited and has the ability to accumulate, forming calcium oxalate easily increases the risk of causing other diseases such as kidney stones, urinary stones. , constipation and typically trouble sleeping and tossing in children .
Calcium should be taken in the morning (about 1 hour after breakfast) or in the afternoon with plenty of water, giving us the opportunity to be exposed to more sunlight (the skin synthesizes vitamin D for the body). ), which helps to absorb calcium more efficiently. In addition, when supplementing with calcium, we need the movement of the body so that the amount of calcium taken in has time to transfer to the target bone.

Vitamin D is involved in calcium absorption. vitamin D is a drug used in the treatment of rickets, osteomalacia, osteoporosis, hypocalcemia... Children without adequate vitamin D will affect the development of bones, due to bone substance and Cartilage is not fully calcified, cartilage develops abnormally, making bones deformed.
Due to its role in increasing calcium absorption and converting calcium into calcium phosphate (a basic component of bone) or simply understood as a conductor to attach calcium to bone. Therefore, when you take calcium, you must also take vitamin D. However, the amount of vitamin D used must be compatible to help the best absorption and metabolism of calcium.
For children, in addition to supplementing with calcium and vitamin D, mothers should also combine them with some functional foods to help them grow faster and protect strong bones. Mothers should give their children calcium and vitamin D at the same time several times a year. Each episode lasts about 3-6 months. Should supplement 2 times per year to achieve the highest efficiency.

The daily calcium requirement is calculated based on the amount of calcium excreted in the urine (for an adult about 800 - 1,000 mg/day).
Doctors recommend that people who are at risk of kidney stones be cautious with calcium supplements. The best way to get calcium is through meals. Eat foods with calcium. This helps to minimize calcium's adverse effect of kidney stone formation.
Furthermore to avoid kidney stones, besides calcium supplements need:
Drink lots of water. Drinking plenty of water reduces the risk of kidney stones by 20%. The average amount of water consumed is 1.5 -2 liters per day, in hot weather conditions, heavy labor needs to be replenished. Should use more citrus fruits such as lemons, oranges, grapefruit... because they contain a compound called citrate, which is believed to help reduce the risk of kidney stones. Avoid and limit the use of foods, especially vegetables high in oxalates. Oxalate will bind to calcium in the intestine and be eliminated from the body through the urinary tract. But when oxalate levels are too high, these chemicals can collect in the urine and lead to stone formation. Oxalate is found in leafy vegetables such as rhubarb and beetroot... With calcium-fortified milk or calcium tablets, don't add too much calcium at one time, but should divide it up into several times a day. In addition, when supplementing with calcium, it is necessary to pay attention to the following points:
Should drink calcium in the morning, about 1 hour after a meal, because sunlight can increase calcium absorption. Do not eat too salty because it can increase the excretion of calcium through the urine. Do not take calcium with milk and milk products. Calcium should not be taken at the same time as iron as well as some other minerals such as zinc, copper ... at the same time, but should be separated in the morning, afternoon, and evening. Limit the use of tobacco and alcohol because using these two also makes it difficult for the body to absorb calcium. There are two sources of calcium in food: milk, dairy products, and fish and fresh vegetables. Current diets only meet about 20% to 30% of the body's calcium needs. Therefore, providing more calcium from supplements is necessary, but not everyone understands the composition of the type of calcium they choose.
Master. American doctor has more than 6 years of experience as an internal medicine doctor at Hue Central Hospital, Hue University of Medicine and Pharmacy Hospital; Tam Tri Da Nang Hospital; Danang Hospital. Currently, he is a General Internal Medicine Doctor at Vinmec Da Nang International General Hospital.