In this era of increasing health awareness, there is a growing focus on ways to maintain good health. The importance of calcium, especially when it comes to supplementing with essential minerals, is well recognized. Calcium, one of the essential minerals for the human body, occupies about 1.5% of body weight and is essential for the health and development of the body.
Not only does calcium contribute to the normal development and maintenance of bone and tooth stiffness, but it also has a wide range of effects in the body. About 1% of calcium is found in our intracellular and extracellular fluids, and the same proportion of calcium is distributed in the blood and soft tissues. The presence of these calcium elements is essential for the proper functioning of various physiological functions of the body.
For example, calcium promotes the secretion of hormones, which are essential for several physiological processes in the body. At the same time, it also maintains the normal activity of the nervous system, ensuring that our neurotransmission is normal and error-free. Furthermore, calcium plays a key role in maintaining the normal clotting process of the blood, while also participating in maintaining the body's acid-base balance.
Calcium supplementation is easy to fall into the pitfall
Food is the first choice for calcium: Although many people rely on calcium tablets for calcium supplementation, in fact, calcium supplementation through food is a more effective approach. Dairy products (e.g., milk, yogurt), soy products, and certain leafy greens (e.g., spinach, canola) are excellent sources of calcium, and the calcium in them is highly absorbed. For example, 300 ml of skim milk provides about 300 ml of calcium, which is equivalent to the amount of some calcium tablets. At the same time, these foods are also rich in other important nutrients such as vitamins B, A, C, etc.
Calcium tablets are not the main cause of stones: There is a misconception that ingestion of calcium tablets can cause kidney stones, but in fact, the formation of stones is mainly related to personal health conditions, endocrine and metabolic problems, and not simply due to the ingestion of calcium tablets. At present, medical studies have not found a direct association between taking calcium tablets and kidney stones.
Choice between tablet calcium and liquid calcium: It is often believed that liquid calcium is more easily absorbed by the body, but in reality, calcium in liquid and solid form is absorbed by the body at a similar rate. The key is to ensure adequate calcium intake and not focus too much on its form.
Comprehensive treatment of osteoporosis: For patients with osteoporosis, calcium tablets alone are not enough. Bone health needs the support of a variety of nutrients, including vitamins D, K, C, potassium, magnesium, zinc, and more. Vitamin D is especially important because it promotes calcium absorption. Spending time in the sun and eating foods rich in vitamin D (e.g., mushrooms, seafood, egg yolks, animal liver) are all good ways to supplement with vitamin D. In severe cases, medication is required under the guidance of a doctor, combined with proper diet and exercise habits.
Why calcium supplements?
The importance of calcium, a key mineral for maintaining our health and vitality, cannot be overstated. First of all, calcium is mainly concentrated in two key areas: one is inside the cell and the other is the vascular system. This distribution ensures that calcium is effectively distributed throughout the body. However, calcium deficiency is a common phenomenon. According to professional nutrition guidelines, the average adult needs to consume at least 800 mg of calcium per day, and for special groups such as the elderly and pregnant women, this requirement increases to 1,000 mg. However, in fact, most adults consume less than half of this standard of daily calcium.
It is important to note that calcium levels in our bodies peak around the age of 30 and then begin to gradually decrease. This means that from the age of 30 onwards, people need to pay extra attention to their calcium intake and ensure an adequate supply of calcium to maintain bone and overall health. Whether it's a daily diet or proper supplements, ensuring adequate calcium intake is a health imperative for adults that cannot be overlooked.