Let's learn more detail about the calcium supplementation.😎😎😎

In today's society, more and more people know the importance of calcium supplementation. However, calcium supplementation actually has many confusing points. Calcium supplementation is not solved simply by just taking calcium tablets. This time, let us learn more about the knowledge of calcium supplementation.

Can bone soup supplement calcium?

Although the bones contain a lot of calcium, they do not dissolve out of the soup easily. Studies have shown that when bone soup is boiled in a pressure cooker for two hours, the calcium content in the soup is still very small.

Is soy milk high-calcium food?

The calcium content of soy milk is only about 1/20 of that of soybeans, which is about 25 mg of calcium per 100 grams of soy milk. This value is only 1/5 of milk.

Is liquid calcium easier to absorb?

A large number of studies have shown that the absorption of calcium is not directly related to the form of calcium. There is no significant difference in the absorption rate of solid calcium and liquid calcium.

Only supplement calcium without vitamin D.

Vitamin D can help calcium absorption. Vitamin D is required for calcium to be transported into the human body. Therefore, vitamin D should be supplemented while supplementing calcium.

Calcium can only be supplemented by taking calcium tablets?

Many people only supplement calcium by taking calcium tablets. In fact, dietary calcium supplementation should be the first choice for calcium supplementation. It is better to take food as the main source of calcium supplementation than taking calcium tablets.

Is more and more calcium supplemented better?

Excessive calcium supplementation can easily cause hypercalcemia. It may leads to kidney stones and vascular calcification. Calcium supplementation should also be small amount and frequent. Calcium should not be took too large at a time.

Can calcium supplements cure osteoporosis?

Osteoporosis is one of the manifestations of human aging. Even if the elderly supplemented with a large amount of calcium, the trend of bone loss cannot be reversed. Therefore, calcium supplementation cannot cure osteoporosis, but can only delay the progression of the disease.

The effect of drinking beverages on calcium supplementation.

Most beverages contain phosphate. Phosphate will obstruct the body from absorbing calcium. Therefore, people with calcium supplements should drink less beverages.

Signs of calcium deficiency

Children:

• Difficulty in falling asleep, sweating after falling asleep, easy to wake up, knock knees, bowleg, gray nails, delayed teething, sparse or irregular teeth arrangement, etc.
• Babies can be supplemented with appropriate amount of vitamin D 15 days after birth. 3-11 years old should intake 600-800mg of calcium per day. Calcium can be obtained by consuming 250-500g of milk a day and outdoor activities for more than 1 hour.

Teenager:

• Obvious growth pain, weak legs, easy cramps, easy tiredness, irritability, inattention, anorexia, dysplasia of teeth, tooth decay, decreased immunity, etc.
• Adolescents between 11-18 should consume 1000 mg of calcium per day. It is best to supplement with food and eat more foods with high calcium content such as shellfish and dairy foods. Early calcium supplementation in youth is a good way to prevent middle-aged and elderly osteoporosis.

Pregnant women and middle-aged people:

• Frequent fatigue, sore back, cramps, easy get sick, loose teeth, etc., may be the signs of calcium deficiency, especially in middle-aged women.
• For women after 40-year-old, it is best to have 1 glass of milk in the morning and evening. In the early pregnancy, calcium can be supplemented with rich foods. In the second trimester, calcium supplements can be taken under the guidance of a doctor. Breastfeeding women should take 1200mg of calcium per day which can be divided into two doses.

Elderly:

• Heel pain, waist and neck pain, loose or falling teeth, obvious hunchback, decreased height, decreased appetite, constipation, irritability, insomnia, etc.
• Calcium supplementation for the elderly should also be based on food supplements and calcium tablets should be used carefully and control the amount. The general diet can be supplemented with about 400mg of calcium and an additional 400mg from calcium supplements. Because the gastrointestinal function of the elderly is weak, it is better to choose liquid organic calcium and take it after meals.

Tips of supplement calcium:

High-calcium foods: Nuts, green vegetables, dairy products and soy products are the best sources of calcium in foods. Such as cashew nuts, hazelnuts, spinach, broccoli, milk, tofu, etc.

Sun exposure: Stay outdoors for 20-30 minutes every day with as much exposed area as possible. Do more exercises that strengthen your bones, such as jogging and cycling.

Calcium supplementation at night: Night is the time when the blood concentration is lower and the absorption effect of calcium supplementation will be better at this time. It is generally recommended to take calcium supplements within 1 hour after dinner or about 2 hours before going to bed.

Vitamins supplement: Vitamin D can promote calcium absorption and it can be ingested from foods such as mushrooms and eggs. Vitamin K can activate osteocalcin and promote calcium deposition to the bones. Green vegetables such as broccoli and spinach are rich in vitamin K.

Magnesium supplementation: When calcium is absorbed into the blood, magnesium will transport calcium to the bones until the bones no longer lack calcium. Foods rich in magnesium include seaweed, peanuts and green vegetables.

Eat meat in moderation: Studies have shown that for every extra 50g of protein intake, calcium excretion will increase by 60mg. Therefore, eating too much meat will obstruct the absorption of calcium. It is recommended that the daily meat intake of adults should be 50-75g.

Light diet: Studies have shown that for every 2300mg of sodium (about 6g of salt) excreted by the kidneys, 40-60mg of calcium will be excreted at the same time. Therefore, the intake of salt must be controlled. The intake of coffee, strong tea, etc. should also be controlled.

👉The recommended calcium intake for adults is 800 mg per day. If you need to take calcium supplement once a day, it is recommended to take it before going to bed. If you take it twice a day, the other can be took 1-2 hours after breakfast. This prevents the interaction of food with calcium. Calcium supplement with vitamin D, minerals such as magnesium, potassium, zinc, etc., will be better effect. If you want to drink milk, you can take calcium supplement 0.5-1 hour after drinking. You should get appropriate exposure to the sun and exercise reasonably.