Calcium is an indispensable element of the human body, when the human body is deficient in calcium, not only will there be osteoporosis, but also will make people's immunity decline, and even suffer from some other diseases, especially affecting people's normal daily life. Some people will supplement calcium tablets every day, but there will still be a lack of calcium, and the reason for this problem is related to not paying attention to calcium absorption.
<h1 style="text-align: left;"How can > help calcium be better absorbed?" </h1>
1. Choose scientific calcium
There are many types of calcium on the market, when choosing calcium, pay attention to the choice of calcium gluconate or calcium lactate. The absorption rate of calcium gluconate and calcium lactate is very high, and the absorption rate of calcium lactate can reach 32%. Diabetic patients should choose calcium lactate, not calcium gluconate, otherwise it will affect the condition and affect the control of blood sugar. Try not to choose active calcium, active calcium although it sounds active, but most of the time it is in the form of calcium oxide, which is a great stimulus to the human stomach and intestines, and there may be certain toxic side effects. There is also a calcium agent called calcium carbonate, the absorption rate is the highest, can be dissolved in stomach acid, especially well absorbed by the human body.
2. Pay attention to the time of calcium supplementation
Many people like to eat calcium tablets during the day, they think that the efficiency of calcium supplementation during the day will be higher, in fact, the real efficiency should not be the time at night, calcium absorption at night can reach the peak, so eating calcium tablets before going to bed will be better. Calcium supplementation is not a day or two, should be a long-term calcium supplement, if you always three days of fishing and two days of drying nets, the effect of calcium supplementation will not be particularly good. If you want to supplement calcium, you have to eat it every day and develop a habit.
3. Pay attention to the amount of calcium supplementation
When supplementing calcium, we must pay attention to the total amount of calcium, and the additional separate supplementary calcium elements must be moderate, not too supplemental. Excessive calcium supplementation will not only cause people a lot of discomfort, will make people feel nauseous and weak, but also increase the possibility of people getting kidney stones. In this regard, it is necessary to be moderate, and the amount of calcium tablets taken should not be increased because you want to improve the efficiency of calcium supplementation.
4. Stay away from factors that cause calcium loss
Calcium supplementation is actually like pouring water into a bucket, if the bucket leaks while pouring water and leaking, the water will quickly lose. Calcium supplementation is the same, if there are factors that make calcium loss, while supplementing calcium, there is a loss of calcium, calcium supplementation is the same as no supplementation, and what about the efficiency of calcium supplementation? There are many factors in life that affect the absorption of calcium and make calcium loss, common ones are drinking carbonated drinks, smoking, drinking alcohol and so on. Some people are very fond of drinking tea in life, in fact, the theophylline in tea will also affect the absorption of calcium, and drinking tea should also be appropriate. Don't drink coffee regularly, caffeine can make calcium lose faster.
5. Pay attention to dietary collocation
At the same time as supplementing calcium, we should pay attention to the combination of diet, try not to eat some foods with high oxalic acid content, otherwise it will affect the absorption of calcium. Some plant foods contain a lot of oxalic acid, oxalic acid and calcium will form calcium oxalate, and over time they will grow stones.
In addition to promoting the absorption of calcium, you should also bask in more sun, which can supplement vitamin D to promote calcium absorption. Calcium supplementation is not a moment, it should be a long-term habit of calcium supplementation, nor is it in old age, and it should be a sense of calcium supplementation when you are young. If you can get enough calcium in food, you can take it in food, and if you can't get enough calcium from food, you have to find a way to supplement calcium.
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Family doctor online special article, unauthorized reproduction
Resources:
1. "Eat calcium tablets every day, why is there still a lack of calcium?" Doing these points can improve the "efficiency" of calcium supplementation! Medical Food Reference, 2021-01-28
2. "Choose the right calcium agent, calcium supplementation can be more effective with half the effort", Nutrition Baishitong, 2020-09-02