What calcium is good for women with osteoporosis?

Women with osteoporosis should choose easily absorbable calcium sources, such as calcium carbonate, calcium citrate and calcium lactate, and supplement vitamin D to promote calcium absorption. They should consume more calcium-rich foods such as milk, soy products, dark green vegetables, etc. in their daily diet, and get enough sun exposure.

1. Calcium carbonate is a common calcium supplement with high calcium content and affordable price, which is suitable for most people. However, calcium carbonate needs gastric acid to help absorb, so it is recommended to take it after meals and avoid taking it on an empty stomach. For people with insufficient gastric acid secretion, other forms of calcium supplements can be selected.

2. Calcium citrate has a high absorption rate and is less dependent on gastric acid, making it suitable for people with insufficient gastric acid secretion or weak digestive function. Calcium citrate has good solubility and can be taken on an empty stomach, but its price is relatively high. Long-term use of calcium citrate helps maintain bone health.

3. Calcium lactate is a mild calcium supplement suitable for children and the elderly. Calcium lactate has a good absorption rate and less irritation to the gastrointestinal tract, making it suitable for long-term use. The calcium content of calcium lactate is relatively low, and the dosage needs to be adjusted according to individual circumstances.

4. Vitamin D is an important nutrient that promotes calcium absorption. Lack of vitamin D will affect the absorption and utilization of calcium. It is recommended to take in enough vitamin D through food or supplements, such as cod liver oil, egg yolk, fortified milk, etc. At the same time, moderate sun exposure helps the skin synthesize vitamin D. 15-30 minutes of sun exposure every day can meet the demand.

5. Eat more calcium-rich foods in your daily diet, such as milk, yogurt, cheese and other dairy products, tofu, soy milk and other soy products, and dark green vegetables such as spinach, kale, rapeseed, etc. These foods are not only rich in calcium, but also contain other nutrients that are beneficial to bone health, such as protein, magnesium, phosphorus, etc.

6. Moderate exercise helps to increase bone density and prevent osteoporosis. It is recommended to do weight-bearing exercises, such as walking, jogging, dancing, etc., as well as strength training, such as weightlifting, push-ups, etc. At least 150 minutes of moderate-intensity exercise or 75 minutes of high-intensity exercise per week.

Women with osteoporosis should choose easily absorbable calcium sources, such as calcium carbonate, calcium citrate and calcium lactate, and supplement vitamin D to promote calcium absorption. In daily diet, they should consume more calcium-rich foods such as milk, soy products, dark green vegetables, and get enough sun. Moderate exercise can help increase bone density and prevent osteoporosis. A reasonable diet and exercise can effectively prevent and improve osteoporosis and maintain bone health.