He calcium is the most abundant mineral found in the human body. Bones and teeth are those that contain the greatest quantity and the rest are body tissues, neurons and blood, he summarizes. MedlinePlusthe United States National Library of Medicine.
Just because it is essential to our health doesn’t mean we should consume it in huge quantities. And it’s also important to know When to take it: whether in the morning or in the evening.
It is expressed in this sense Zhaoping Liprofessor of medicine and division chief of UCLA’s nutrition clinic, in an interview recently published by Himself.
It warns them that calcium goes beyond being essential in the formation of bones and teeth, and that its consumption is a problem that affects vitamins and minerals– must now be put in the spotlight.
When is it better to consume calcium: in the morning or in the evening?
The ideal time to take a calcium supplement depends on the following factors listed on the site Mayo Clinica non-profit organization dedicated to clinical practice, training and research:
Kind of football. It is important to check the label to find out what type of calcium the supplement contains. Take calcium citrate with or without food and calcium carbonate with food. The acid produced by the stomach during a meal helps the body absorb calcium carbonate.
Total daily dose. It’s best to take calcium in smaller doses (500 milligrams or less at a time). If you plan to take 1000 mg of calcium per day, divide it into two or more daily doses.
Calcium consumption is essential for bones and teeth. Other drugs. Calcium supplements are not compatible with many prescription drugs. For example, antibiotics, bisphosphonates, and high blood pressure medications.
That’s why it turns out It is essential to consult a pharmacist or a member of the healthcare team.
For those who take calcium supplements and multivitamins, it is advisable to expand the health portal different times of the day. Calcium can affect how the body absorbs the nutrients iron, zinc and magnesium.
Therefore, they warn, do not take a calcium supplement at the same time as an iron-rich meal. These foods include:
- Milk, yogurt and cheese
- lean meats
- Seafood
- Peanuts
Some foods rich in calcium.- Legumes
- Vegetables and grains or grains that contain added iron.
How much calcium to consume per day
The US National Institutes of Health portal publishes recommended and other maximum amounts based on age.
Beyond the limitations, there are times when we need more foods that provide calcium, such as puberty, adolescence or old age, ages when certain foods are recommended. 1,200 and 1,300 mg per day.
During pregnancy, a phase to consume this mineral.Other moments are menopause, 1,500 mg/day, pregnancy and breastfeeding, between 1,200 and 1,500 mg/day.
“What is truly necessary and sufficient, when you worry about calcium, rather than knowing how much to take, is maintaining a varied and healthy diet with an intake of vitamin D,” explains the dietician and nutritionist Leticia Marín.
Source: Clarin
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