1. What is the daily calcium intake required?
According to the recommended calcium intake recommended in the Chinese Nutrition Society's "Dietary Nutrient Reference Intakes for Chinese Residents" (2013 Edition) and the calcium intake recommended in the Chinese Association of Preventive Medicine "Chinese Children's Calcium Nutrition Expert Consensus" (2019 Edition) The intake is:
1. Minors: 200 mg/day for infants from 0 to 6 months, 250 mg/day for 7-12 months, 600 mg/day for 1 to 3 years old, and 800 mg/day for 4 to 10 years old , 11 to 17 years old is 1000mg/day.
2. Adults: 800 mg/day for 18 to 49 years old, 1000 mg/day for 50 years and older.
3. Pregnant women: 800mg/day in the early stage, 1000mg/day in the middle stage, 1200mg/day in the late stage.
4. Lactation period: 1200mg/day.
At the same time, from the "Reference Intake of Dietary Nutrients for Chinese Residents", it can be known that the maximum tolerable intake for people over 1 year old is 2000 mg/day, which is not harmful to almost all individuals in the general population health.
2. Who needs calcium supplement?
1. Postmenopausal women
Postmenopausal women are prone to osteoporosis due to the rapid decline of estrogen and the faster calcium loss.
2. Women during pregnancy and lactation
Women during pregnancy and lactation need more calcium than other periods to meet the needs of the fetus and breastfeeding.
3. The elderly
The absorption of calcium is in the intestines. The elderly with decreased gastrointestinal function, decreased appetite, and possible unreasonable types of diet and other factors, are prone to calcium deficiency and osteoporosis.
4. Other people
People who smoke for a long time and are accustomed to drinking a lot of carbonated drinks and tea will have an impact on the absorption of calcium; people with unbalanced nutrition may not have enough calcium sources; they are engaged in indoor office jobs and have less exposure to sunlight Of people, the body may lack vitamin D ,Will affect the absorption of calcium. These people can often supplement calcium by adjusting their living habits, dietary structure, and increasing outdoor exercise. They do not necessarily need to take calcium supplements.
It should be pointed out that many diseases also require calcium supplementation, but these situations are more complicated. Sometimes the medicines that need to be used are not just calcium supplements, so I will not discuss them here.
In addition, it can be seen that women may need to pay more attention to additional calcium supplements than men due to pregnancy, breastfeeding needs and menopause.
3. What are the food sources of calcium?
Some foods with high calcium content, such as dried shrimp skins, , dried kelp, etc. can reach about 1000mg of calcium per 100g, and crabs, shellfish, fungus, seaweed, and some nuts can reach more than 100-300mg or even higher , But this type of food will not be consumed too much at one time, and most people will not eat it every day. Frequently eaten pork, beef, mutton, and chicken have low calcium content, only about 10mg of calcium per 100g.
Dried soybeans and black beans also have good calcium content. Each 100g contains about 200mg of calcium, but a cup of soy milk (200ml) is made from only about 20g of dried beans, so the calcium content is only about 50mg.
The calcium content of dark vegetables such as rape, amaranth and water spinach can reach about 100mg per 100g. Other common light-colored vegetables and fruits such as potatoes, tomatoes, cucumbers, apples, bananas, peaches, etc. mostly contain 10mg of calcium about.
Dairy products are a good source of food-based calcium. One bag of pure milk is about 200g, and the calcium content is about 200mg; one bag of yogurt is about 100g, and the calcium content is about 100mg; 1 piece of cheese is about 20g, and the calcium content is about 100mg.
By supplementing calcium with food, you can refer to the daily recommended intake of various foods in the "Pagoda of Balanced Diet for Chinese Residents" and choose foods with higher calcium content.
4. What is the content of calcium in calcium supplements?
calcium supplements will indicate the total mass of all ingredients on the package,It will also indicate the equivalent of elemental calcium. The elemental calcium content is the calcium content of calcium supplements. For example, the calcium content of the calcium supplement in the picture below is 500mg.
5. What is the effect of calcium absorption?
There are many factors that affect the absorption of calcium. Generally speaking, the calcium absorption rate is greatly affected by the body's calcium nutritional status. When the body's calcium nutritional status is poor, the calcium absorption rate is relatively high. On the contrary, when the body's calcium nutritional status is good, the calcium absorption rate is relatively low.
Oxalic acid and high fat in the diet will affect the absorption of calcium. The compound type of calcium supplements also has an impact. For example, although calcium carbonate has a high calcium content, its absorption requires a large amount of gastric acid to help it become an ion form that can be absorbed by the body. In addition, many factors, such as age, vitamin D, magnesium ion level, dietary calcium and phosphorus ratio, etc., have an impact on calcium absorption.
This is the end of this tip for rational medication use. Welcome everyone to continue to pay attention to "Xiaoyang Pharmacist Says Medication"!
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