Calcium is an essential nutrient for the human body and is very important for bones and muscles. In addition to eating more dairy products, beans, seafood and some green leafy vegetables to absorb calcium, many people like to take calcium tablets to supplement calcium. How should calcium tablets be chosen? What are the precautions for taking calcium tablets? Should calcium tablets be taken before or after meals? For information about calcium supplementation, this article will discuss with you one by one.
As you get older, your bones will gradually lose. If you don't add calcium, you may suffer from osteoporosis or osteomalacia. Everyone should not wait until there is a problem before supplementing calcium. Instead, they should pay attention to whether they are getting enough calcium on weekdays. If dietary calcium intake is inadequate and sufficient calcium is taken with calcium tablets, how can the most calcium be absorbed?
1. Do you know that you lack calcium?
Frequent feelings of fatigue, frequent cramps, insomnia, itchy and dry skin, broken nails, hair loss, or depression? It may represent insufficient calcium in your body! Here are 8 signs that suggest that the body lacks calcium, so that everyone can pay attention to the problem before the serious situation occurs (according to the picture):
Calcium is one of the elements that make up bones. 99% of the calcium in the body exists in bones and teeth, and the remaining 1% exists in blood and other cellular tissues, responsible for physiological functions such as nerve transmission, muscle contraction, and blood coagulation. Short-term meals lack calcium, and generally no symptoms. Because the body automatically adjusts, it releases the bone calcium into the blood, maintains the blood calcium level, and maintains the physiological function in a stable state.
However, if there is insufficient calcium intake for a long period of time, bone calcium will continue to be lost; children and adolescents may have skeletal dysplasia, and adults will gradually lose bone with age, such as insufficient calcium intake, bone quality Density can be greatly affected, leading to osteoporosis or osteomalacia.
2. How much calcium supplement is enough?
Most people can get enough calcium from their diets, such as milk or milk products, nuts, beans, sardines, salmon and cabbage. However, people in the city are busy and have more meals outside. They may not be able to ensure that they can eat foods rich in calcium every time. In addition, they may not know the calcium content of different foods, so they choose to take calcium tablets to supplement calcium.
But what should we pay attention to? How much do calcium tablets take to be useful? Listed below by the "National Institutes of Health"It is recommended that people of different ages recommend the daily intake of calcium (according to the figure):
In view of this, everyone should take an appropriate amount of calcium according to their age when taking calcium tablets. Be sure to pay attention to the calcium content of calcium tablets, and read the nutrition label carefully to avoid ingesting too much calcium and affecting the body.
In addition, everyone should avoid taking high-dose calcium tablets at one time. Taking a lower dose of calcium tablets, the human body can only absorb about 500 milligrams of calcium at a time. Therefore, if you take 1000 mg of calcium tablets per day, it is recommended to take it in 2 times, the absorption effect will be better.
3. Take calcium tablets before and after meals?
In addition to paying attention to the amount of calcium contained in calcium tablets, the duration of taking different types of calcium tablets is also very different, and the absorption effect of calcium tablets is affected in minutes. "Mayo Clinic"Then made the following suggestions (according to the figure):
• Calcium Carbonate
It is generally recommended to take it after meals. Secreting stomach acid through eating can help the body absorb calcium carbonate
• Calcium Citrate
Can be taken before or after meals
In addition, it is best not to take calcium tablets and other vitamins at the same time. After eating a meal rich in iron, calcium tablets should also be avoided immediately. Calcium affects the body's absorption of iron, zinc and magnesium. "LiveStrong"Reports indicate that when taking calcium tablets, if you take magnesium at the same time, you may have constipation and other gastrointestinal problems.
4. How to make the best calcium supplement?
If you want to ensure that your body absorbs calcium properly, you may increase your intake of other nutrients or pay attention to your eating habits.
Vitamin D helps calcium absorption. Daily exposure of the face and arm skin to sunlight increases the body's production of vitamin D. In addition, you can also eat more salmon, sardines, etc. to absorb vitamin D.
On the other hand, when increasing the rate of calcium absorption, it is also necessary to reduce the loss of calcium:
• Avoid excessive salt intake
• Avoid eating too much meat
• Avoid drinking too many caffeinated drinks (such as coffee, strong tea, soft drinks and energy drinks)
• Avoid drinking and smoking
5. The more calcium, the better?
Calcium tablets are not as good as possible. Although calcium is also excreted in urine, everyone should take calcium in moderation. Excessive use of calcium tablets or excessive intake of calcium can cause the following problems (according to the picture):