Woman eats calcium tablets note 8 points It is very necessary to take calcium tablets at a certain age to supplement the body's calcium. In order to promote bone health and prevent osteoporosis, many people take calcium tablets for a long time, but how do they make up for it? Calcium is the main component of bones, and the total amount of calcium has been increasing during the period of adolescence, reaching the peak around the age of 30, and then the loss will gradually increase. Loss of calcium can lead to osteoporosis. The US Food and Drug Administration believes that calcium and vitamin D have a positive effect on bone health and reduce osteoporosis. Modern women can easily supplement calcium from calcium tablets when they are concerned about calcium deficiency. What should women pay attention to when taking calcium tablets? 1, people who lack of gastric acid secretion of calcium carbonate to eat with food The calcium tablets currently on the market are mostly in the form of calcium carbonate and calcium citrate, and there are other forms of calcium such as calcium lactate, calcium gluconate, and calcium phosphate. Among these different types of calcium, calcium carbonate is cheaper, calcium content is as high as 40%, and it can only be absorbed better under adequate conditions of gastric acid. It is best to take calcium tablets at the highest level of gastric acid secretion when eating or shortly after dinner. The absorption rate is relatively high. Calcium citrate is more expensive and calcium content is lower than that of calcium carbonate, which is about 21%. Calcium citrate does not need gastric acid absorption, so the elderly have less gastric acid secretion and are more suitable for this calcium tablet. 2, how to identify the good or bad calcium The quality of calcium produced by each manufacturer may not always be the same. How do you identify the quality of calcium? A simple test can be used to test whether they can be absorbed by the body: Dissolve a piece of calcium with a small cup of warm water or vinegar to see if it can dissolve almost completely within 30 seconds. 3. Avoid oxalic acid and phytic acid in food Oxalic acid and phytic acid in foods may affect the absorption of calcium. Such as spinach, lettuce, red and white radishes, sweet potatoes, celery, green beans, whole wheat, etc., they have different effects on different forms of calcium, such as spinach and milk together, can significantly affect the absorption of calcium, but wheat products in milk Absorption of calcium has no effect. Regardless of whether this effect is significant or not, as long as the food is diversified, there is no need to worry about the absorption rate of calcium. This is because the recommended amount of calcium itself takes into account the absorption rate of calcium, not all calcium is absorbed, a variety of recipes make the calcium absorption rate closer to the theoretical value; on the other hand, calcium is combined with oxalic acid and removed. Oxalic acid is good for health, especially for those who are worried about kidney stones. Removing calcium oxalate is more important than absorbing calcium. 4, how to take calcium tablets The calcium absorption efficiency is also related to the amount of calcium that is eaten. When the amount of calcium that is eaten is relatively small, the calcium absorption efficiency will be relatively high. For example, if you eat calcium tablets with the same amount of calcium at a time, you will have better absorption efficiency if they are divided into two groups, one each morning and one evening. The human body can only absorb 500 milligrams of calcium at a time, so do not buy calcium tablets higher than 500 milligrams per tablet. Otherwise, high levels of calcium tablets will not be absorbed at one time and will be wasted. If you need to supplement 1,000 mg of calcium a day, you should divide it into 500 mg calcium tablets each morning and evening instead of 1,000 mg once. If constipation occurs after taking calcium tablets, you can switch to small doses of calcium tablets, taking them several times a day. 5, do not add too much calcium Calcium is not the best, the daily intake of calcium should not be higher than 2000 mg, otherwise it will lead to high blood calcium, damage to the kidneys, affecting the absorption of other minerals and other hazards. Some people worry about calcium supplements and suffer kidney stones. Now there are different opinions. There is no standard answer. The most common kidney stones are calcium oxalate kidney stones. Excessive intake of oxalic acid, together with insufficient drinking water, may be the main reason for the formation of kidney stones. Regardless of whether there is a direct relationship between kidney stones and calcium supplement, calcium must not be excessive, otherwise it has adverse consequences. 6, calcium supplements also need vitamin D Absorption and utilization of calcium by the human body requires the participation of vitamin D, and vitamin D promotes the absorption of calcium and the dissolution of bone calcium. The demand for vitamin D per person per day is 5-10 micrograms, which can tolerate a maximum intake of 20 micrograms per day. If you exceed the daily tolerable maximum intake, it will be harmful to your health. 7, do not blindly obsessed with calcium The effect of our calcium supplements is not as great as that promoted by calcium ads. According to a US researcher's report on calcium supplements, vitamin D and fracture risk, the results show that calcium supplementation has a more significant effect on women over 60 years of age. The calcium supplementation group has a 21% reduction in the incidence of hip fractures. . It is recommended that the best way to supplement calcium is food supplement. The best absorption rate in food is milk. Followed by soy products, there are some other vegetables. 8, other factors can also lead to osteoporosis Leading to osteoporosis is not just a factor of insufficient calcium intake. There are other factors including heredity, smoking, alcoholism, decreased estrogen, lack of exercise, thin body, excessive intake of salt and meat, side effects of certain drugs, etc. . Therefore, to prevent osteoporosis, in addition to calcium, but also to minimize other factors, quit smoking, alcohol, reduce salt and meat intake. A moderate increase in aerobic exercise every day helps prevent osteoporosis. Too much salt and meat in the diet will excrete too much calcium from the kidneys. One should control the intake of salt per person per day at 6 grams, and control the meat at 50-75 grams. YT-T14 YT-T14 Shenzhen Sunshine Technology Co.,Ltd , https://www.szyatwin.com