Revealing the best calcium supplement method

Everyone knows about calcium supplementation, and everyone is taking calcium supplements. However, do you know how much calcium the human body needs every day? How much calcium can food supplement? How to supplement calcium correctly? What factors can affect calcium supplementation? Few people know these, which makes everyone feel very confused. Next, let the nutritionist lead everyone out of this maze.

【Main symptoms of calcium deficiency】

Infants and young children mainly show growth retardation, abnormal new bone structure, poor bone calcification, bone deformation, and rickets; adults, especially the elderly and postmenopausal women, show osteomalacia, osteoporosis and bone hyperplasia, and are prone to fractures. Calcium deficiency is also closely related to the occurrence of chronic diseases such as hypertension. Insufficient serum calcium content can increase the excitability of nerves and muscles and cause convulsions.

[Daily calcium requirement of the human body and calcium absorption rate in the human body]

Adults: 800 mg. Elderly people, early and mid-pregnant women: 1000 mg. Late pregnancy, nursing mothers, children, women before and after menopause: 1200 mg. According to research, for girls aged 12-14, if they increase their calcium intake by 500 mg per day, their bone development can increase by 20%. If this is maintained for 4 years, the chance of developing osteoporosis in their lifetime will be reduced by half. Men's menopause occurs ten years later than women's, and they also need calcium supplements. Provided in three meals a day: 400-500 mg (if added with milk and soy products, it can basically meet the human body's needs), the actual absorption rate in the human body is only 30%-60%. Milk: 40%, vegetables 5%-10%, calcium preparations: 30%-45%. Generally speaking, calcium supplementation should not exceed 500 mg at a time.

【Factors that promote and affect calcium absorption】

1. Body factors:

Because calcium absorption is closely related to the body's needs, calcium absorption varies at different stages of the life cycle. The demand for vitamin C is large during pregnancy, lactation, children, menopause, the elderly, and infants, and the absorption rate can reach 60% for infants, about 40% for children, and remains above 25% for young adults. The absorption rate decreases with age.

2. Dietary factors

Vitamin D: It can promote the absorption of calcium in the intestine, participate in the active transport process of calcium, promote the production of calcium-binding protein, increase the kidney's reabsorption of calcium, and is beneficial for calcium supplementation. The availability of sufficient sunlight has a significant impact on calcium absorption.

Protein: A proper amount of protein is beneficial for calcium absorption. Because protein is digested and broken down into amino acids, especially lysine and arginine, they can form soluble calcium salts with calcium, which is beneficial to calcium absorption. Therefore, an appropriate amount of protein in the diet can increase the rate of calcium absorption by the small intestine. Amino acids can combine with calcium to form soluble complexes. Excessive protein intake will increase urinary calcium excretion.

Calcium-phosphorus ratio: Calcium and phosphorus interact during the absorption process. The appropriate calcium-phosphorus ratio can promote calcium absorption. That is, the calcium-phosphorus ratio is 2:1, which is beneficial to calcium absorption. Drinking cola frequently is not conducive to calcium absorption.

Lactose: Lactose forms a low-molecular soluble complex with calcium, which is decomposed and fermented by bacteria in the intestine to produce acid, thereby lowering the pH value of the intestinal cavity and increasing the rate at which the small intestine absorbs calcium.

Acidity and alkalinity: Acidic medium is conducive to calcium absorption because the lower pH value can keep calcium in a dissolved state. Eating too many vegetables will cause the pH value to be high, which will affect the absorption of calcium.

Oxalic acid, phytic acid, tannic acid: Oxalic acid can reduce the absorption of calcium. Oxalic acid can form salts with calcium that are not easily absorbed. Therefore, the calcium in foods that contain a lot of oxalic acid, such as spinach, amaranth, and water spinach, is difficult to absorb. Phytate tannin: forms an insoluble complex with calcium and also affects calcium absorption. Such as coarse grains - phytic acid; persimmons - tannic acid; wheat bran - phytic acid and tannic acid.

Dietary fiber: The aldonic acid residues in dietary fiber combine with calcium to form a difficult-to-absorb complex. Excessive cellulose can affect digestive function and reduce calcium absorption. People who are losing weight, dieting, or are vegetarians are prone to calcium deficiency.

Fat: Excessive fat intake or poor fat absorption will cause unabsorbed fatty acids to combine with calcium to form insoluble calcium soaps, which are excreted in the feces, accompanied by the loss of fat-soluble vitamin D.

Salt: The latest foreign research has found that people who eat too much salt excrete more calcium in their urine. Therefore, people who eat too much salt are prone to calcium deficiency.

3. Smoking and drinking

Nicotine in cigarettes has an anti-estrogenic effect, which can increase the risk of osteoporosis in female smokers, and smoking can promote early menopause. Excessive alcohol (ethanol) can cause mucosal edema and erosion, renal damage, and easily disrupt calcium balance and reduce calcium reabsorption. Therefore, it is recommended not to smoke and drink less.

Drugs: Such as: taking adrenal cortical hormones, glucocorticoids, calcitonin drugs, anti-epileptic and anticonvulsant drugs, diuretics, antacids, heparin, thyroxine tablets, prednisone, dexamethasone, tetracycline, etc. are not conducive to calcium absorption and are prone to calcium deficiency.

Disease: Calcium needs to be absorbed in the intestines. People with chronic gastrointestinal diseases usually have decreased digestion and absorption functions and cannot absorb calcium normally. For example, people with chronic diarrhea, malabsorption syndrome, gastritis, old stomach disease, ulcer disease, cirrhosis, chronic renal failure, and diabetes are prone to calcium deficiency.