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I am Wu Weixiong, a front-line clinician, and I pay attention to the medical knowledge I bring to you in life
The previous article mentioned that China's osteoporosis population in 2020 will reach 286 million and how we should supplement calcium intake in our daily diet, and the small partners who have not seen it click on the link below to view ↓
China has an osteoporotic fracture every 12 seconds, what can we do about calcium supplementation?
As mentioned in the previous article, the daily calcium intake of adults needs 800mg, while there are only less than 400mg in The daily diet in China needs to be supplemented from milk or other ingredients with high calcium content. For many people whose diet is still unable to achieve adequate calcium intake, calcium tablets are another quick and effective channel. There are many kinds of calcium tablet brands on the market, and the advertising of merchants is overwhelming, from the amount of calcium, containing other trace elements, to the taste is good and easy to absorb, and how do we choose to make the right choice, Dr. Wu Weixiong will analyze it with you today, patiently read it, you will gain something.
There are a variety of calcium supplement products on the market, whether you have picked the eyes
The first is the calcium content, all products in the calcium element can not exist alone, but in the form of calcium salts, the market is more common is calcium carbonate and calcium citrate, of which calcium carbonate calcium content conversion is about 0.4, that is, 1g calcium carbonate can convert 400mg calcium elements. The calcium content of calcium citrate is roughly 0.21, that is, 1g of calcium citrate can be converted into 210mg of calcium elements, when purchasing products, we can check the ingredient list for conversion choices.
Just mentioned two kinds of calcium supplement products, calcium carbonate and calcium citrate are the two major classifications of calcium, one is inorganic calcium include: calcium carbonate, calcium phosphate, calcium oxide, etc., the other is organic calcium including: calcium citrate, calcium gluconate, calcium lactate, calcium acetate and so on. What is the difference between the two kinds of calcium in addition to the difference in converting calcium elements, and how should we choose?
Calcium carbonate is derived from shellfish, shrimp and crabs or animal bones, the price is relatively cheap, calcium conversion is also more, its disadvantage is that the source is easily subject to environmental pollution, which may lead to heavy metal elements deposited in human bones to cause damage. At the same time, such calcium needs to react with stomach acid to consume a lot of stomach acid, interfere with the acidic environment of the stomach, and affect normal digestive function. Under the action of stomach acid, part of the calcium carbonate will become calcium chloride, which will form calcium phosphate after entering the intestine, which is difficult to absorb and inhibits intestinal peristalsis, which may cause constipation.
Calcium citrate is derived from plants, calcium sources are safer, water solubility is good, PH value is close to neutral, do not consume stomach acid when absorbed, will not stimulate the stomach and intestines, do not produce constipation and other problems. Its disadvantage is that the calcium conversion rate is low, and it needs to be taken in large doses to achieve calcium supplementation.
Organic calcium and inorganic calcium are selected according to their own situation, and organic calcium is given priority to poor gastrointestinal conditions
Secondly, other trace elements are matched, it is estimated that everyone has heard of calcium supplementation at the same time need to supplement vitamin D, this is because vitamin D can promote the absorption of calcium, and now many merchants are bragging about how their products contain a lot of vitamin D and how different from other products. In fact, in the vast majority of calcium supplement products, there are vitamin D added, no publicity does not mean that it does not, can be viewed in the product ingredient list. In addition to vitamin D, many high-priced calcium supplement products are advertised to add other elements that are conducive to calcium absorption such as vitamin K, vitamin C, collagen, etc., and their role is far from vitamin D, there is no cost performance, if necessary, you can buy another multivitamin with calcium tablets to eat together.
Don't listen to the hype about vitamin D and sell it at a high price, almost all calcium products on the market have vitamin D
The third is the taste problem, most of the calcium supplement products that exist in children, you can see the ingredient list, most of them are added sugar and flavors have no health benefits. And this kind of calcium tablets are sweet and sour, so that children have a feeling of eating sugar, and it is necessary to prevent children from taking too much as candy at one time. Remember that calcium tablets must be placed out of your child's reach and supplied in quantity each day.
So many people are curious, is it not a good thing that children are willing to eat calcium tablets? Why don't we let us make up for it when we lack so much calcium? We found from the research experiments that excessive calcium supplementation is harmful to the body, a single calcium intake is greater than 500mg, the utilization rate of calcium may be reduced, and the daily calcium intake is greater than 2000mg, which may lead to kidney function damage. Our body is a balanced system, when your calcium intake is too much, it inhibits the absorption of minerals such as iron, zinc, magnesium, phosphorus and other minerals in the body. Severe cases may cause heart damage, hypercalcemia and other adverse reactions. Therefore, we should scientifically supplement calcium and do not rush it.
Calcium supplementation can not be rushed, and one-time supplementation of too much calcium intake is harmful to the body
Finally, there is a tip, calcium tablets and vitamin D and other nutrients, is not necessary to eat on an empty stomach or half an hour after a meal like ordinary drugs, we can eat immediately after eating or take it together during the meal is no problem. Eating at the same time with meals can minimize the impact on the digestive tract, reduce stomach discomfort or constipation problems after taking calcium tablets, and friends who are troubled in this regard can try it.
Calcium supplementation is easy to constipation, you can try to supplement when eating, can be a good relief of constipation
Well, talked about the two phases of food and calcium products calcium supplementation principles and tips, we in the supplement of calcium elements at the same time do not forget to carry out daily exercise, if long-term do not exercise, the human body will reduce the investment in bone construction, daily exercise can increase the role of calcium, I hope that everyone has a healthy body, we see in the next period.
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