Young people have back pain and leg cramps. Are they calcium deficient?
My baby has a late teething and does not grow up. Is it time for calcium supplements?
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Calcium supplementation is a common topic, but there are still many people who don't know the importance of calcium supplementation, or the more you make up, the more mistakes you make. Today, let’s explore the calcium supplementation that everyone is concerned about.
calcium, who needs it?
People with calcium deficiency have these manifestations:
For people of different ages, the performance of calcium deficiency is different, see the table below for details.
Calcium supplementation is not only a matter for the elderly
Calcium supplementation is not only a matter for the elderly. Everyone’s bone calcium begins to accumulate after birth, reaches the peak at around 30 years old, and then begins to go downhill, bone calcium gradually loses, and bones gradually become loose. Therefore, not only the elderly need calcium supplements, but children, pregnant women, and young people also need supplements. calcium.
This is mainly related to our diet. The diet of Chinese people generally lacks calcium intake. According to the survey, the daily calcium intake of Chinese people is only 391 mg, which is far lower than the daily requirement of our human body. See the table below for details.
Because fetal bone development requires a large amount of calcium from the mother, the blood calcium of pregnant women is reduced. Hypocalcemia may induce hypertension during pregnancy. Therefore, calcium supplementation during pregnancy can not only ensure the normal development of the fetus, but also reduce the occurrence of pregnancy. The risk of high blood pressure. In areas with low calcium intake, it is recommended that pregnant women take 1500 mg to 2000 mg calcium daily (in divided intakes) from the 20th week of pregnancy until delivery.
calcium, what should I choose?
Do different groups of people choose different calcium agents?
Although calcium supplements have different dosage forms and ingredients, there are no calcium supplements for special populations. Different groups of people have different needs for calcium, and their taste and acceptance of calcium supplements are also different. For example, children prefer the fruity liquid calcium , and busy office workers prefer effervescent tablets.
Which is better, inorganic calcium or organic calcium?
inorganic calcium mainly includes calcium carbonate and calcium phosphate , mainly calcium carbonate. Calcium carbonate is also the main active ingredient of domestic calcium tablets. It has a high calcium content and is cheap. However, calcium carbonate can only decompose calcium ions under the action of stomach acid and be digested and absorbed, so it must be taken with meals. Some people have poor digestion in the gastrointestinal tract. After eating calcium tablets containing calcium carbonate, they have flatulence, , constipation, , and indigestion. At this time, you should consider changing to other products.
Organic calcium is mainly calcium citrate, and calcium gluconate and calcium amino acid are also organic calcium. Calcium citrate does not depend on gastric acid for digestion, and has little irritation to the stomach, so it can be absorbed well regardless of whether it is taken on an empty stomach or with a meal. It is not easy to cause constipation. Therefore, the elderly, children, people with malabsorption, and inflammatory bowel Organic calcium products are suitable for people with disease and achlorhydria.
calcium, how to make up?
calcium tablets, the best to eat before going to bed
most people eat calcium tablets, like to take them after meals, this is mainly to reduce the calcium tablets to gastric mucosal stimulation. In fact, taking it after meals is not ideal, because calcium may combine with oxalic acid in food to form calcium oxalate, which is not conducive to calcium absorption.
The best calcium supplement time is before going to bed. Because the blood calcium concentration is generally higher during the day and lower at night, taking calcium tablets before going to bed can effectively supplement blood calcium, and calcium and plantsIt is related to nerve stability, has a calming effect, and helps sleep.
Calcium supplement is not as much as possible.
Many people think that since calcium is so important, the more it is, the better, but it is not. Any nutrient is not the better. When the intake of
exceeds the level of physiological needs, two situations will occur: first, the body activates the balance mechanism to maintain a relatively stable high level of the substance in the body by reducing absorption and promoting excretion. At this time, there will generally be no adverse symptoms. When the intake further increases and exceeds the body's ability to regulate, various adverse symptoms begin to appear and even cause diseases. Calcium is no exception. When the blood calcium level is too high, symptoms such as fatigue, headache, nausea, and abdominal pain may occur. In severe cases, there may be mental disorders, arrhythmia, and paralytic intestinal obstruction.
For adults aged 19 to 50, the upper limit of calcium is 2500 mg per day, and for adults aged 51 and above, the upper limit of calcium is 2000 mg per day.
calcium supplementation, pay attention to four points:
small amount of calcium supplementation
many times, everyone should take a good look at what the specifications of calcium in your hands are, not more than 500 mg at a time. If it exceeds 500 mg, it is difficult for the body to absorb, and it may even increase the risk of cardiovascular disease. But what if the doctor recommends calcium supplementation of 1000 mg per day? It's simple, just take it in two doses.
with vitamins
Here are two vitamins: vitamin D can promote the absorption of calcium, vitamin K2 helps calcium deposition to the bones. Some vitamins are also added to calcium products to promote absorption.
Calcium will affect the efficacy of
Calcium supplementation may affect the efficacy of certain drugs, including certain antihypertensive drugs, antibiotics, and drugs for the treatment of osteoporosis. Therefore, if you are taking these drugs and want to supplement calcium, it is best to consult a doctor.
side effects measures
If there are some side effects during calcium supplementation, you can relieve the side effects by drinking more water, eating more dietary fiber-rich foods, or changing to a calcium supplement. If it still does not alleviate, please seek medical attention.
link calcium supplement, don't fall into the four major misunderstandings
Misunderstanding 1: Drink more bone soup can replenish calcium
In clinical work, there are often patients with fractures to consult, should you drink more bone soup to supplement calcium? In fact, the main ingredients of bone soup are water and fat. The content of calcium is very low, and the concentration is less than one percent of milk. Therefore, drinking bone soup to supplement calcium is not reliable.
Misunderstanding 2: Eating liquid calcium is easier to absorb than solid calcium
Whether it is liquid calcium or solid calcium, it is just a different dosage form of calcium supplements, and the dosage form has nothing to do with the absorption rate of calcium. Choose calcium tablets. can choose based on the principle of convenience and personal preference. For example, the elderly and children, who have difficulty swallowing, can choose liquid calcium.
Misunderstanding 3: Calcium tablets need to be chewed and eaten
There are many kinds of calcium tablets on the market, and most of the calcium tablets can be swallowed whole without chewing. In general, non-chewable calcium tablets have a very poor taste and are often difficult to accept when chewed. However, specially designed chewable tablets are different. They not only taste good, but are also easier to absorb and use after chewing.
Misunderstanding 4: The more expensive the calcium tablets, the better
Choose calcium tablets, obviously not the more expensive the better. Calcium supplements have different dosage forms and ingredients, and different absorption rates, each with its own advantages and disadvantages. Choose the calcium that suits you, which is the best , not the higher the price, the better.
Author: Second Affiliated Hospital of Anhui Medical University, deputy director of orthopedic surgeons reviewed Jun
: National health science experts storehouse
Nanfang Hospital Chief Physician, Professor Sun Jian
planning: Tan Ka
drawing: Park Qin Ying
editor : Liu Yangxia Haibo
