What calcium tablets are good for preventing osteoporosis?

To prevent osteoporosis, you can choose calcium tablets such as calcium carbonate, calcium lactate and calcium citrate, which are more effective when combined with vitamin D3. Calcium carbonate is high in calcium and is suitable for taking after meals; calcium lactate is easily absorbed and is suitable for people with insufficient gastric acid secretion; calcium citrate absorption is not affected by gastric acid and is suitable for taking on an empty stomach. At the same time, pay attention to a balanced diet and moderate exercise, avoid smoking and excessive drinking, and monitor bone density regularly.

Osteoporosis is an increased bone fragility caused by decreased bone mass and destruction of bone microstructure, which makes bones more susceptible to fractures. Genetic factors, aging, changes in hormone levels, malnutrition and lack of exercise are the main causes. Calcium and vitamin D are key nutrients for maintaining bone health. The choice of calcium tablets should be determined based on individual absorption and gastric acid secretion.

Calcium carbonate is the most common calcium supplement, containing up to 40% calcium. It is suitable for taking after meals because it needs gastric acid to help absorb. Calcium lactate has a lower calcium content but a higher absorption rate, and is suitable for people with insufficient gastric acid secretion. The absorption of calcium citrate is not affected by gastric acid, so it is suitable for taking on an empty stomach and has less irritation to the gastrointestinal tract.

Vitamin D3 helps calcium absorption and utilization, and it is recommended to supplement 400-800 IU daily. Calcium-rich foods such as milk, cheese, tofu, and green leafy vegetables should be added to the diet. Moderate exercise, especially weight-bearing exercise, can stimulate bone growth and enhance bone density. Avoid smoking and excessive drinking, as these habits can accelerate bone loss.

Regularly monitor bone density and adjust calcium supplementation plans in a timely manner. Through reasonable calcium tablet selection, dietary adjustments and lifestyle improvements, osteoporosis can be effectively prevented and bones can be maintained healthy.