Why do I still suffer from osteoporosis despite calcium supplementation? Experts remind: don't forget 1 nutrient

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Calcium supplementation is something that many people need to do, especially for middle-aged and elderly people. It is a period of high incidence of osteoporosis. When sleeping at night, leg and foot cramps often occur, so it is necessary to pay attention to calcium supplementation.

It is likely that the calcium content in the blood is low, which causes discomfort. Calcium is one of the important nutrients needed by the human body, and it is very beneficial to the health of our bones. Through calcium supplementation, calcium can be better transformed in the body and make up for the loss of calcium.

At the same time, everyone should also pay attention to the fact that in the prevention of osteoporosis, in addition to calcium supplementation, we must also pay attention to a reasonable diet and moderate exercise. For those who still suffer from osteoporosis after supplementing calcium, don't forget to supplement the following nutrients.

It is vitamin D. Vitamin D and calcium are good partners. Some people can ask vitamin D for help because the absorption and utilization of calcium in the body is relatively poor. Vitamin D can promote the absorption and utilization of calcium.

From a nutritional point of view, the human body needs vitamin D to participate in the absorption of calcium. At the same time, it can also promote the absorption of phosphorus, which has a very positive effect on strengthening bones. Adequate intake of vitamin D every day can help the body prevent osteoporosis and rickets.

How much vitamin D do we need every day? According to the amount recommended by the latest version of the "Dietary Guidelines for Chinese Residents", the daily vitamin D supplement content per person is within a good range of 10 micrograms.

This is for healthy adults. If you are an elderly person, when you are 65 years old, not only the daily calcium supplement should be 1000mg, but also the vitamin D intake should be increased. The daily intake of vitamin D per person should be 15 micrograms.

How to supplement vitamin D?

Many people think of vitamin D supplements. In fact, it is not necessary for adults to take large doses of nutritional supplements. The easiest way is to go outside to bask in the sun. Of course, we don't need to stand in the strong sunlight. It will also increase the probability of heat stroke at noon.

Instead, it can be done at a moderate intensity, so that the ultraviolet rays irradiate under our skin, which is conducive to the body's synthesis of vitamin D. If we can get a proper amount of sunlight every day, then it can fully meet the body's vitamin D needs. up.

If you cannot meet this requirement, you can also eat foods rich in vitamin D, such as egg yolks, deep-sea fish, oysters, mushrooms and other foods, which contain vitamin D, which are all foods that everyone can eat.

Vitamin D is supplemented, which is more conducive to the absorption of calcium in the body, and ultimately can better help everyone prevent osteoporosis.