The more calcium, the better?If you don't understand these points, not only Bai Bu, you may also hurt your body ...

Author:House of Science and Technolog Time:2022.09.26

Calcium supplementation is a topic that many people have always been concerned about. When young, calcium supplementation is to grow taller. When old age, calcium supplementation wants to prevent osteoporosis. Everyone knows some "knowledge" about calcium supplement: drinking bone soup, eating calcium tablets, sun exposure ...

But do you know, do you need calcium supplement? How much should I make up? Is the more the better? Look at it together.

Who needs calcium supplement?

Calcium is the most important mineral element in the human body. About 99%of the calcium in the body is used to form bones and teeth, which plays a vital role in human bone development. The remaining 1%of the calcium is distributed in the human body's blood, intracellular fluid, muscle and tissue, and participating in the physiological functions of cell metabolism, neurotiaing, muscle contraction, blood condensation, hormone secretion, etc. Therefore, it is very important to maintain the balance of calcium concentration in the human body. significance.

The following groups may be prone to calcium deficiency:

vegetarian;

Lactan is not resistant to people;

People who consume a lot of protein and sodium;

People who are being treated with corticosteroids for a long time;

People with intestinal or digestive diseases are because inflammatory bowel disease can reduce the ability to absorb calcium.

These people should pay attention to detecting their calcium content, and under the guidance of the doctor, whether the situation needs to be supplemented by calcium.

Which signals in the body may need calcium supplementation?

People of different ages are not the same. If the following symptoms occur, it means that you may need calcium supplement! Of course, if you suspect that you are deficient in calcium, the most direct method is to go to the hospital for blood calcium content.

Infant

It is usually related to sleep, such as difficulty in falling asleep, not easy to enter the state of deep sleep; love to cry after falling asleep, easy to wake up. If the child's irritability and restlessness may be related to calcium deficiency. In addition, the teeth are not neat, sparsely arranged, the teeth are black -tip, or the shape of a jagged shape should also be paid attention to whether it is calcium deficiency.

teenager

If you are deficient in calcium, you usually have pain during growth, such as growth pain, soft legs, and cramps; if you often occur, are not concentrated, irritable, prone to fatigue, and dysplasia of teeth.

Adult

Adults often have no typical symptoms, so it is not easy to detect. Pregnant women and lactating women are prone to calcium deficiency. If regular cramps, fatigue, back pain, back pain, susceptibility, cold, loose teeth, insufficient milk secretion, etc., be alert to whether it is caused by calcium deficiency.

Elderly

The decrease in calcium absorption and increased calcium in the elderly, so the main reason for calcium deficiency is calcium loss. Often manifested as heel pain, backache leg pain, and cervical pain; loose teeth and falling off; obvious humpbacks, fractures; loss of appetite, gastrointestinal ulcers, constipation; many dreams, insomnia, irritability, and irritability.

The more calcium, the better?

The calcium absorption rate of the human body is not the same age. From infants and young children to adolescence to adults, the absorption rate of calcium gradually increases. After the age of 45, the calcium absorption rate gradually decreases. It is reported that the absorption rate is 45%when the adult calcium intake is 200 mg/day; when calcium intake is 2000 mg/day, the absorption rate will be reduced to 15%. It can be seen that the more calcium supplementation is, the better the amount of intake, but less calcium supplementation.

The level of calcium in the blood is higher than normal values. Calcium that cannot be absorbed in the body due to long -term excessive intake, which can easily lead to increased risk of kidney stones.

Calcium intake varies with the age group, and the reference intake of dietary nutrients in Chinese residents (2018 version, WS/T 578.2—2018) Recommended dietary nutrient calcium intake is:

0 to June Baby: 200 mg calcium/daily

Babies from July to December: 250 mg calcium/daily

1 to 3 years old children: 600 mg calcium/daily

4 to 6 years old children: 800 mg calcium/daily

Children 7 to 10 years old: 1000 mg calcium/daily

10 to 13 -year -old adolescent: 1200 mg calcium/daily

14 ～ 17 -year -old adolescent: 1000 mg calcium/daily

18-49 -year -old adult should: 800 mg calcium/daily

Over 50 years old: 1000 mg calcium/daily

What is the correct method of calcium supplementation?

Do not add too much: As mentioned earlier, excessive intake not only hindered calcium absorption, but also may cause hypercalia.

A small amount: It should not exceed 500 mg each time. If it exceeds, you can take it in step. Not only is it conducive to better absorption, it will also reduce the occurrence of constipation and bloating.

At the same time as calcium supplementation, vitamin D and vitamin K2 can promote calcium absorption.

Calcium supplement misunderstanding

Some people think that bone soup is supplemented by calcium. In fact, more water and fat in the bone soup are much lower than milk. It is also said that liquid calcium is better than solid calcium than solid calcium. It has nothing to do with absorption.

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