Do people who exercise regularly need to take calcium tablets

Whether people who exercise regularly need to take calcium tablets depends on their exercise intensity, dietary structure, and individual differences. Calcium tablets are not a necessity for fitness enthusiasts, but may need to be supplemented during high-intensity training or when dietary calcium intake is insufficient. Calcium supplementation should be combined with dietary assessment, as excessive calcium supplementation may increase health risks. People who frequently engage in strength training or explosive exercise have a higher mechanical load on their bones, and appropriate calcium supplementation can help maintain bone density. Milk, cheese, tofu and other foods are natural sources of calcium, and a daily intake of 300 milliliters of milk and one serving of soy products can meet basic needs. Fitness enthusiasts may experience accelerated calcium loss due to increased sweating, but it can usually be compensated for through a balanced diet. Green leafy vegetables such as rapeseed and mustard greens are also rich in calcium with high bioavailability, which can be combined with vitamin D foods to enhance absorption. Fitness enthusiasts with lactose intolerance or strict vegetarianism may have difficulty obtaining sufficient calcium from their diet. Long term endurance exercise such as marathon training may affect calcium metabolism due to elevated cortisol levels. If female fitness enthusiasts have irregular menstrual periods, the decrease in estrogen will accelerate calcium loss. It is recommended for this group of people to undergo serum calcium and bone density testing first, and then decide whether to supplement calcium carbonate or calcium citrate preparations according to the doctor's advice. Fitness enthusiasts should prioritize dietary intake for calcium supplementation, ensuring a daily intake of 500 grams of dairy products or equivalent high calcium foods. Timely supplement calcium electrolyte drinks after exercise to avoid consuming high oxalate foods that may affect absorption. It is recommended to conduct bone metabolism index testing every six months to avoid the risk of vascular calcification or stone formation caused by blind calcium supplementation. Calcium tablets should be taken at least two hours apart from iron supplements, and it is best to take them after dinner for better absorption.