TAIPEI (Taiwan News) — Huang Wei (黃薇), a nutritionist at National Cheng Kung University Hospital, said a government health survey conducted from 2017 to 2020 revealed widespread calcium deficiency among Taiwanese, according to CNA.
Huang said only children aged 1 to 3 met the recommended daily calcium intake. Other age groups consumed only about half of what is required.
She said calcium is the most abundant mineral in the human body, with 99% of the body's calcium found in bones and teeth. The remaining 1% is distributed in soft tissues and body fluids, playing a critical role in muscle contraction, nerve signal transmission, cell signaling, and hormone secretion.
Long-term calcium deficiency can lead to various health problems, Huang said. Adolescents may not reach peak bone mass, increasing their risk of bone diseases later in life, while the middle-aged and elderly may become susceptible to bone loss, raising the risk of osteoporosis and fractures.
When calcium intake is insufficient, the body draws calcium from the bones to keep blood calcium levels stable, which accelerates bone loss. Lack of calcium can also cause muscle cramps, limb numbness, and even affect heart rhythm.
The Ministry of Health and Welfare’s Dietary Reference Intakes recommend a daily calcium intake of 1,200 mg for adolescents and 1,000 mg for adults, the elderly, and pregnant women. Huang said dairy products such as fresh milk, yogurt, and cheese are easily available and easily absorbed by the body.
Soy products like dried tofu and frozen tofu, which use calcium-based coagulants, are also good sources of calcium. Other calcium-rich foods include black sesame seeds, dried small fish, and kale.
She recommended drinking a glass of milk every morning and evening to help meet daily calcium needs and maintain a balanced diet. Those who are lactose intolerant can choose lactose-free milk, yogurt, or cheese, all of which contain the same amount of calcium as regular dairy products.
People who experience discomfort after drinking milk can try consuming smaller amounts. Also, more frequent consumption and gradually increasing intake can help, she said.
Huang added that effective calcium absorption also depends on lifestyle and behavioral habits. Moderate sun exposure and sufficient vitamin D intake improve calcium absorption, while weight-bearing exercise helps store calcium in bones. She said avoiding excessive caffeine, alcohol, and high-salt diets is also essential for long-term bone health.
