I. Scientific Calcium Supplementation Strategies

Calcium-Rich Diet Priority

• Dairy:
  Aim for ≥300 ml of milk or yogurt daily.
  Lactose-intolerant individuals can opt for low-lactose milk or calcium-fortified soy milk.

• Plant-Based Calcium Sources:
  Tofu, sesame paste, dried shrimp
  Avoid consuming these with high-oxalate foods like spinach, which can inhibit calcium absorption.

• Synergistic Nutrients:

  • Vitamin D: 15–30 minutes of daily sunlight exposure, or dietary sources like deep-sea fish and egg yolks

  • Vitamin K₂: Natto and fermented dairy products support calcium deposition in bones

Precise Calcium Supplementation

• Supplement Types:

  • Calcium carbonate: Suitable for individuals with normal gastric acid

  • Calcium citrate: Recommended for those with low stomach acid or a history of kidney stones

• Dosage:
  Total daily calcium intake should not exceed 2,000 mg, paired with 600–800 IU of Vitamin D₃

• Contraindications:

  • Limit intake of coffee, strong tea, and carbonated drinks as they can increase calcium loss

  • Avoid taking calcium supplements alongside high-fiber foods, which may reduce absorption

II. Lifestyle Optimization

• Sunlight for Vitamin D:
  Expose arms to sunlight for 15–30 minutes daily, preferably before 10 AM or after 4 PM

• Weight-Bearing Exercise:
  Engage in 30 minutes of daily brisk walking or Tai Chi to stimulate bone-forming cells (osteoblasts)

• Calcium Retention Habits:

  • Quit smoking

  • Limit alcohol consumption

  • Drink milk before bed to reduce overnight calcium loss

III. Medical Support & Risk Mitigation

Essential Testing

• Annual bone density scan (DXA)

• Periodic blood and urine calcium monitoring to prevent hypercalcemia

Pharmacological Intervention

• Severe Osteoporosis:
  Treatments such as Alendronate or Raloxifene may be prescribed following medical evaluation

• Combination Therapy:
  A triple regimen of Calcium + Vitamin D₃ + Vitamin K₂ can enhance calcium absorption and bone deposition

Risk Alerts

• Avoid self-administered calcium injections, as they may cause arrhythmias or kidney damage

• Bedridden individuals should be repositioned regularly to reduce the risk of disuse osteoporosis