 Home > Food News > Nutrition News > How to supplement calcium scientifically?

How to supplement calcium scientifically?

 Last Update: 2021-06-28
 Source: Internet
 Author: User

Tags

supplements lower triglycerides

what dha

Search more information of high quality chemicals, good prices and reliable suppliers, visit www.echemi.com

Calcium is very important to our bone health.
Many people also know the importance of calcium to health, especially the prevention of osteoporosis, so they usually pay attention to calcium supplementation
.
However, do we need calcium supplementation, what kind of calcium supplementation is good, and how to supplement it scientifically and reliably? Today we are going to talk about those things about calcium supplementation
.

Do I need calcium supplements?

Calcium is very important for human bone health
.
A normal adult's body contains 1200-1400g (about 2 kg) of calcium, which accounts for 1.
5%-2% of the body's weight
.
How many changes do we need every day? The average person needs 800 mg of calcium per day, but teenagers, pregnant women and the elderly need more
.

This table is the recommended daily calcium intake of Chinese residents' dietary guidelines
.

Whether or not to supplement calcium, first of all depends on whether we are lacking
.
Then it depends on how much calcium we consume every day
.
According to statistics, the average daily calcium intake of urban and rural residents in China is 391 mg, which is only about 50% of the recommended intake
.
It can be considered that most people still have insufficient calcium intake
.

How to supplement calcium scientifically? Just do these points

Which foods contain more calcium?

When it comes to calcium supplementation, the easiest thing to think of is to take calcium tablets and chew two after eating and drinking
.
In fact, the most preferred way to supplement calcium is diet
.
If you have a balanced diet and eat more nutritious foods, there is no need to supplement calcium
.

Milk, vegetables, beans and nuts are rich in calcium and should be eaten more
.

· Milk: all kinds of milk, yogurt, cheese
.

· Vegetables: green leafy vegetables such as broccoli, cabbage, and Chinese cabbage
.

· Beans: beans, tofu in brine or gypsum
.

· Nuts: nuts, sesame seeds, sesame and so on
.

A healthy adult needs 800 mg of calcium per day, and 1,000 mg for those over 50
.

Generally speaking, drinking 300 milliliters of milk a day, eating a catty of green leafy vegetables, and eating more tofu and nuts can meet the demand
.
As long as your diet can do this, you don't need to eat calcium tablets
.

However, if you feel that your diet cannot do the above, you can take some calcium supplements appropriately
.

Who needs calcium supplements?

The baby's calcium mainly comes from the mother's body.
If vitamin D is supplemented after birth, there is no risk of calcium deficiency
.

Women need extra calcium during pregnancy, during pregnancy and even after delivery to meet the needs of their babies and themselves
.
Lack of calcium during this period will lead to a decrease in bone density, which is significantly lower than that of non-pregnant women of the same age
.

Adolescents aged 11-18 are in a critical period of growth and development, and their calcium requirements will be higher
.

In adults, the bone density per unit volume reaches its peak around the age of 35, and the rate of calcium loss increases after the age of 35.
It is also necessary to pay attention to calcium supplementation, especially the middle-aged and elderly people after the age of 50
.

Generally speaking, adolescents, pregnant women (middle and late), middle-aged and elderly people need a large amount of calcium every day.
If you belong to these groups, it is best to supplement calcium
.

Considering that most of us are still calcium-deficient, and the maximum tolerable dose of calcium is about 2000 mg/day, in general, proper calcium supplementation is also beneficial and harmless
.

What calcium should I buy?

However, there are too many calcium on the market.
What kind of calcium carbonate, calcium gluconate, and calcium citrate, which is called Niangniang calcium, is dazzling and the prices vary.
Which one should I buy?

There are four main types of calcium commonly found in the market:

①Inorganic calcium: such as calcium carbonate, calcium phosphate, calcium chloride, calcium hydroxide, etc.
;

②Organic calcium: such as calcium citrate, calcium gluconate, calcium lactate, calcium acetate, calcium fructose, etc.
;

③ Active calcium: such as Longmu Zhuanggu granules, etc.
;

④ New type of calcium: such as amino acid chelated calcium and casein calcium, which are rare in the market and relatively expensive
.

Two problems should be paid attention to when taking calcium supplements: improving absorption efficiency and reducing adverse reactions
.

Inorganic calcium acid has a high calcium content, but its solubility is relatively low, and it is difficult to absorb.
It needs to consume gastric acid when absorbed, which affects normal digestion.
Long-term use can also cause constipation, loss of appetite, and stomach pain
.

Organic calcium acid does not require high gastric acid, but the calcium content is relatively small
.
Infants and young children with immature gastrointestinal development, less gastric acid secretion in the elderly, and poor gastric function can take organic calcium
.

When choosing a calcium agent, you should also pay attention to the product's safety, dosage form, formula and price factors, and choose a suitable product according to your actual situation
.
The ideal calcium agent should be supplemented with vitamin D to promote calcium absorption, and oral liquid, chewable tablets or granules should be selected with good taste, so that it is easy for the baby to accept and take
.

How to take calcium?

1.
It is best to take calcium tablets with meals
.
This can minimize the impact on the digestive tract and prevent stomach discomfort or constipation
.
Or just take one slice immediately after eating
.

2.
For people with low stomach acid, please choose "calcium organic acid" products, especially suitable for patients with atrophic gastritis, inflammatory bowel disease or the elderly with indigestion, etc.
, you can give priority to calcium citrate and other organic calcium products to replace carbonic acid Calcium, because this calcium product does not require a lot of stomach acid to help dissolve calcium
.
In addition, it can also be eaten with some acidic foods such as juice, vinegar, vitamin C, etc.
, which can also help dissolve calcium ions in the stomach
.

3.
Proper calcium supplementation, don't pursue calcium tablets with particularly high calcium content
.
It is best to choose a small amount of calcium tablets of 100-300 mg and eat it two or three times a day, such as 200 mg once in the morning and 200 mg once in the evening
.
If you eat too much at a time, the utilization rate may decrease
.

4.
For the elderly and digestion, choose calcium supplements that are easy to swallow, such as slender small calcium tablets, small chewable tablets, and powdered calcium supplements
.

5.
Calcium supplement should also pay attention to vitamin D supplement
.
Vitamin D can promote the absorption of calcium.
Without it, no amount of calcium will be used.
It is best to supplement with 400 IU of VD every day
.
Animal livers, egg yolks, marine fish, mushrooms, etc.
are also rich in vitamin D, so you can eat more
.
In addition, vitamin D can also be supplemented appropriately
.

references

[1]Wang Liusen, Zhang Bing, Wang Huijun, et al.
Changes in dietary micronutrient intake of the elderly in nine provinces (autonomous regions) in my country from 1991 to 2015[J].
Environmental and Occupational Medicine, 2019, 36(5):418 -424.
DOI:10.
13213/j.
cnki.
jeom.
2019.
18610.

[2]Wang Meichen, Zhao Ai, Situ Wenyou, et al.
Study on the calcium intake of adults in eight cities in China[J].
Chinese Journal of Nutrition, 2017, 39(4):332-336.
DOI:10.
3969/j.
issn.
0512 -7955.
2017.
04.
005.

[3] Liu Zhen, Pang Shaojie, Song Pengkun, et al.
Analysis on the dietary calcium intake of elderly residents aged 60 and over in China from 2010 to 2012[J].
Chinese Journal of Nutrition, 2017, 39(5): 442-447,453.

[4]Su Chang, Zhang Bing, Wang Huijun, et al.
In 2015, the milk drinking status of residents aged 45 and over in 15 provinces (autonomous regions and municipalities directly under the Central Government) of China and their influence on dietary calcium intake [J].
Health Research, 2018, 47 (2):194-198.

[5] Lu Jianli, Zhao Wenzhi, Tan Shengjie, et al.
Micronutrient intake of pregnant women in eight cities in China from 2011 to 2012[J].
Health Research, 2018, 47(2): 242-245, 259.

[6]Chen Cheng, Wang Huan, Liu Fangli, et al.
Survey on dietary mineral intake of children aged 3 to 6 years in seven cities and two towns in China[J].
Chinese Food and Nutrition, 2015, 21(11): 82-86.
DOI:10.
3969/j.
issn.
1006-9577.
2015.
11.
021.

[7]Guo Qiya, Zhao Liyun, He Yuna, et al.
Nutrient intake of Chinese residents from 2010 to 2012[J].
Chinese Journal of Preventive Medicine, 2017, 51(6): 519-522.
DOI:10.
3760/cma.
j .
issn.
0253-9624.
2017.
06.
012.

[8] Chai Tuya.
Talking about the rational application of calcium preparations[J].
Digest of World Latest Medical Information (Electronic Edition), 2015 (93): 195-196.

[9] Li Jing.
Reasonable choice and application of oral calcium preparations[J].
Chinese Modern Doctor, 2008, 46(2): 81-81.

This article is an English version of an article which is originally in the Chinese language on echemi.com and is provided for information purposes only. This website makes no representation or warranty of any kind, either expressed or implied, as to the accuracy, completeness ownership or reliability of the article or any translations thereof. If you have any concerns or complaints relating to the article, please send an email, providing a detailed description of the concern or complaint, to service@echemi.com. A staff member will contact you within 5 working days. Once verified, infringing content will be removed immediately.