Calcium is the building material of bones, and people need calcium all their lives to build and maintain a strong and healthy bone. About 99% of calcium in human body exists in bones and teeth, which plays an important role in maintaining the structure and function of bones and maintaining the stability of blood calcium.
According to statistics, the daily calcium intake of ordinary people in China in the 1990s was: the average calcium intake of rural residents was 378.2 mg, that of women was 303.0 mg, and that of primary school students was only 361.0 mg; The average number of urban residents is 457.9 mg, especially the elderly women in Beijing and other northern areas are only 320.0 mg, and the women in Shanghai are only 50 1.5 mg. Although it has improved in recent years, it has not improved much. In fact, our daily calcium intake should be: 1000? 1200mg Therefore, we are short of 600 mg every day on average. 800 milligrams of calcium!
There are many misunderstandings about calcium supplementation, such as? There is no asymptomatic calcium deficiency-in fact, osteoporosis is asymptomatic in the early stage, and symptomatic calcium deficiency is in the middle stage? Normal blood calcium will not lead to calcium deficiency-in fact, everyone's blood calcium is generally normal, even patients with severe osteoporosis!
? There is no osteoporosis on the X-ray film, and there will be no calcium deficiency-in fact, at least there will be no image of osteoporosis on the mid-term X-ray film with calcium deficiency!
? Drinking meat and bone soup often can supplement calcium-in fact, a bowl of bone soup only contains 1.9 mg of calcium, 600 mg a day. In the case of 800 mg of calcium, if you rely on bone soup, you should drink at least 300 a day? 400 bowls of soup can be poured!
? Any calcium tablet can supplement calcium-in fact, some calcium comes from animal bones and oyster shells. If the extraction process is not good enough, there are many impurities and heavy metals in it!
? Osteoproliferation is not osteoporosis-in fact, people with calcium deficiency often have two diseases at the same time!
? Supplement calcium when you are old-in fact, it is too late to supplement calcium when you are old!
There are 1 10 kinds of calcium preparations in China. Commonly used calcium agents are: inorganic calcium (such as calcium carbonate and calcium citrate), organic calcium (such as calcium gluconate and various amino acids) and milk calcium, each with its own characteristics.
Although they are all calcium, most people may not know that the content of calcium in various calcium preparations varies greatly. The following are the calcium contents in some calcium preparations: 40% calcium carbonate, 2 1% calcium citrate, 17% bone meal, 13% calcium lactate, and the lowest calcium gluconate is only 9%.
Pay attention to the following points when supplementing calcium: some calcium agents may have side effects, such as constipation or bloating. If you have constipation and you can't improve it by drinking more water or increasing dietary fiber intake, you have to try other calcium agents.
? Don't exceed 2000 mg of calcium every day.
? Calcium supplementation should conform to your lifestyle, such as when eating or before going to bed.
A good calcium preparation should have the following characteristics: high content (preferably calcium 500? 600 mg/tablet); Less impurities (especially no heavy metal ions); The price should be reasonable (generally 30? 50 yuan/month is the best); The taste is better; The absorption rate is better; High bioavailability; The Ph value is close to neutral, which is ideal, otherwise it will not hurt the stomach; Conform to 0TC standard and easy to master; Good solubility and disintegration; Raw materials should be pure (this is very important).
To choose a reliable calcium agent, you can do an experiment first: put the tablets in warm water with a small amount of vinegar, soak them for 30 minutes, and stir them from time to time to observe the dissolution degree of the tablets. If the tablet doesn't dissolve, it won't dissolve in the stomach.
For the propaganda of calcium supplementation, we should also pay attention to science. Don't say that calcium supplementation can cure osteoporosis or make people grow taller. The main function of calcium supplementation is to reduce the incidence of osteoporosis, reduce the occurrence of fractures and prevent osteoporosis. Transcending truth is fallacy.