With the development of society, people pay more and more attention to their own health. In daily life, people pay more and more attention to "calcium supplementation", and "calcium supplementation" has also become more and more inclined to food choices. For example, when choosing milk, you should choose high-calcium milk, and you should eat some calcium-supplementing health care products in your daily life. Businesses are more and more like to label "calcium" as a key part of the product slogan, and gradually form a "calcium supplement". good stuff! Now children need calcium, young people sitting in the office need calcium, the elderly need calcium, everyone needs calcium! Is
really calcium supplement is a good thing? Is calcium supplementation as much as possible? The answer is obviously no!
First of all, what is the role of "calcium" in the human body?
Calcium is the most active macro element in the human body, and its content accounts for about 1.5-2% of the human body weight, 99% of which constitute the main component of bones and teeth in the form of calcium salt, and the other 1% of calcium is free or The state of compounding exists in soft tissues and extracellular fluids (including blood). Calcium participates in almost all life activities in the human body. The beating of the heart, muscle contraction, hormone secretion and even brain activity, and even ear hearing Need the help of calcium to achieve.
shows that calcium is very important to our human body. Without "calcium", our body will produce a series of reactions:
1, hypocalcemia: common cause is calcium metabolism disorder , not calcium intake insufficient. The early manifestations are irritability, high neuromuscular excitability, and later typical tetany, such as muscle cramps, general muscle pain, and "obstetrician hands".
2. Osteoporosis: usually occurs in the elderly, especially in postmenopausal women. The main manifestations are bone deformation, local pain and fracture, and may also be accompanied by osteomalacia. Older people can become short or hunched due to compression fractures.
3, calcium deficiency rickets : is true rickets, caused by insufficient dietary calcium intake, and vitamin D levels can be normal, which can only be corrected by calcium supplementation.
"Calcium supplementation" in our daily life generally refers to supplementing calcium in the bones, which is used to prevent osteoporosis in the elderly or prevent rickets in children. How much calcium is appropriate for
?
The calcium demand of bone depends on the rate of bone calcium turnover. During pregnancy, infancy, childhood, and adolescence, bone calcium renews faster and requires a large amount of calcium. In postmenopausal women, the loss of bone calcium is accelerated due to the decrease in estrogen levels, and calcium supplementation is also required. Z1z
has established a dietary calcium reference intake according to different physiological stages in order to maintain bone formation, bone absorption and maintain blood calcium concentration. In 2000, my country set the calcium intake (AI) for adults between 18 and 50 years old as 800 mg/day, and the calcium AI for infants under 6 months and 6 months to 1 year old were 300 mg/day and 400 mg/day, respectively. . The calcium AI of 1~3 years old and 4~10 years old was 600 and 800 mg/day, respectively. Adolescents (11-18 years old) calcium AI is set at 1000mg/day. The AI of calcium in the middle, late pregnancy and lactation period is 1000, 1200 and 1200 mg/day, respectively. The maximum intake of calcium for adults is 2000 mg/day.
The harm of excessive intake of calcium element
1, ectopic calcification of soft tissues and kidneys, and progressive decline in renal function;
2, increase the risk of kidney stones ; iron, zinc, and magnesium that interfere with minerals such as iron, zinc, magnesium, etc. Absorption and utilization;
4, lactation syndrome occurs, that is, hypercalcemia and syndromes with or without metabolic alkalosis and renal insufficiency. Z1z
But don’t worry too much. The recommended calcium intake has almost no toxic side effects and will not increase the incidence of kidney stones, but occasionally constipation occurs.
The best calcium supplement method
Food calcium supplement and the appropriate dosage and type of calcium preparation are the best calcium supplement method.
A calcium-rich diet includes familiar dairy products, such as milk and yogurt; a variety of fresh vegetables, which are also rich in calcium, such as celery, spinach, mushrooms, and various beansProducts are also rich in calcium, and moderate consumption can also provide the calcium needed by the body; for example, meat, such as chicken, duck, fish or seafood, is also rich in calcium. Therefore, you should pay attention to balanced nutrition in your food, and eat more dairy products appropriately, or fresh vegetables with meat, eggs and milk, which can provide a rich source of calcium.
At the same time, due to the high calcium requirement of some prominent people, such as patients with osteoporosis and fractures, or children and adolescents, their growth and development are fast and require a lot of calcium or pregnant women, the formation and development of fetal bones need a lot of Of calcium. Food is one aspect, and additional calcium supplement preparations may be needed, including calcium carbonate, calcium citrate, , and reasonable types and dosage forms should be selected under the guidance of a doctor.
In addition, the absorption of calcium is inseparable from vitamin D. Vitamin D helps the absorption of calcium from the intestines. The source of vitamin D, it is best to synthesize vitamin D when the sun shines on the skin. Therefore, the best way to supplement vitamin D is to take the sun frequently. . Calcium supplementation emphasizes food supplementation of calcium and appropriate calcium preparations, and also pay attention to bad eating habits, such as smoking, drinking, drinking carbonated beverages, or strong tea, high-salt diets, which will affect the loss of calcium. So what is the best calcium supplement? It is best to supplement calcium with food, add some calcium preparations appropriately, and avoid bad eating habits.
How to choose calcium supplements?
At present, there are many calcium supplement products on the market, such as high calcium tablets, Calci D, calcium citrate, calcium gluconate , oral calcium solution, etc., and there are many kinds. To sum up,
can be roughly divided into two categories, namely synthetic calcium and natural calcium . Synthetic calcium includes calcium carbonate, calcium citrate or calcium citrate, calcium acetate, calcium lactate, calcium phosphate, calcium gluconate, calcium oxide, calcium hydroxide, calcium amino acid and other calcium organic acids such as calcium L-threonate; Natural calcium is made from various animal bone meal or refined and calcined from animal shells.
Calcium cannot exist alone in the body. It must be combined with acid to form calcium salt, which is decomposed into acid radicals and calcium ions after entering the body. Calcium ions are the only way for the body to absorb.
Choosing a calcium agent is best to choose with high calcium content. The calcium in various calcium agents is combined with different acid radicals to form compounds, and the calcium content is also different. The high content can reach 40%, and the low content only contains 1%--2%, the difference is very large.
Therefore, when choosing a calcium supplement, you should fully understand the calcium content of the calcium supplement. Generally speaking, the number of milligrams of calcium supplements per day refers to the amount of calcium in the calcium agent, not the weight of the calcium agent.
Generally, organic calcium has a lower calcium content, while inorganic calcium has a higher calcium content. For example, 1g calcium gluconate refers to the weight of gluconic acid and calcium combined to form a calcium salt, and calcium only accounts for 9%, so 1g calcium gluconate only supplements 90mg of calcium. Most calcium agents are marked with calcium content, such as 1500mg Calci D, calcium content is 600mg.
Finally, calcium supplementation is not the better. Follow the doctor’s advice and choose the right medicine. The most important thing is to stay in the sun and eat more calcium-containing foods.
