Despite what you may think, it is best to focus on looking after your bones in your twenties to avoid low bone density and osteoporosis later down the line . . . Piqued your interest? Read more.
What to remember when taking a supplement:• It is important to buy quality supplements – price is usually your best indication and look at the amount of calcium per dosage.
• Vitamin D enhances calcium absorption and is consumed in the diet and produced in the skin under the influence of sunlight. Look for calcium supplements that contain vitamin D.
• Calcium supplements are best absorbed if taken in small amounts throughout the day and with meals. Avoid taking more than 500mg at one time.
• Avoid taking calcium together with foods known to reduce its absorption (e.g. fibre, oxalates, phytates, bulk-forming laxatives).
• Calcium supplementation is safe and generally free of side-effects. Constipation can occur – increase your water and fibre intake to avoid this.
• Avoid taking more than 2000mg of calcium per day, especially if your supplement contains vitamin D as this has been linked to kidney stones.
What is osteoporosis?
Symptoms of osteoporosis