Calcium is a very important nutrient element in human body, and it is also the highest mineral nutrition in human body. Calcium is not only the main mineral to form and maintain bone health, but also an indispensable element to control physiological functions such as vasoconstriction and relaxation, muscle function, nerve transmission, intracellular signal transduction and hormone secretion. Under normal circumstances, the concentration of calcium ions in our blood has a strong regulatory mechanism, maintaining an important serum calcium balance concentration, and bones are the storage places of calcium in our body. When the serum calcium content is low, the calcium in bones will be released into the blood to maintain the normal serum calcium concentration, thus maintaining many physiological functions.
Whether children, young people or the elderly, they need to supplement calcium every day. Calcium in the body is constantly lost, which is obtained from external diet and supplement to maintain the sufficiency and balance of calcium in the body. With the continuous growth of age and the aging of human body, the loss of calcium in bones will accelerate, and the absorption capacity of related nutrients will also decrease. In this case, we need to pay more attention to calcium supplementation, especially for some friends who don't drink milk, vegan friends and menopausal women. Reasonable calcium supplementation is very important for maintaining bone health and other aspects of health.
Many friends worry that calcium supplementation will affect cardiovascular health and cause cardiovascular risks. In fact, it is all taken for granted. Whether calcium supplementation is beneficial or harmful to cardiovascular risk should be analyzed in detail.
Reasonable calcium supplementation is actually beneficial to cardiovascular health. Studies have proved that reasonable calcium supplementation can reduce lipid absorption and promote lipid excretion in the intestine, that is to say, reasonable and appropriate calcium supplementation can help regulate blood lipids; In addition, for hypertensive patients with calcium deficiency, reasonable calcium supplementation has a certain blood pressure regulation effect, especially for menopausal women, and reasonable calcium supplementation is helpful to the prevention of hypertension in middle-aged and elderly women.
Of course, whether for the regulation of blood lipids or the prevention and conditioning of hypertension, the role of calcium supplementation is relatively weak, but from the aspect of the importance and physiological function of calcium to human body, reasonable calcium supplementation will not affect cardiovascular health risks.
In the systematic review and meta-analysis of 20 16 based on 4 randomized trials and 27 observational studies, combined with the analysis results, the American Society for Cardiology Prevention and the National Osteoporosis Foundation of the United States concluded that calcium supplementation with vitamin D has nothing to do with the risk of cardiovascular diseases, and has nothing to do with the mortality of cardiovascular and cerebrovascular diseases in healthy adults and all-cause mortality. The recommended level of evidence is of medium quality. At the same time, they added: "According to the evidence so far, from the cardiovascular point of view, calcium intake from food and supplements should be considered safe if it does not exceed the maximum supplement limit."
There are many studies on the effects of calcium supplementation on cardiovascular and cerebrovascular health, but the conclusions drawn from different studies are not consistent. Some studies have found that calcium supplementation has a beneficial effect on reducing cardiovascular risk, but some studies have the opposite results. In some related studies that calcium supplementation will lead to an increase in the risk of cardiovascular diseases, researchers speculate that excessive calcium supplementation will lead to an increase in blood calcium, which may increase blood calcium, thus increasing blood coagulation, and may also lead to an increase in the risk of calcification and sclerosis of arterial blood vessels. This situation also deserves our vigilance.
Middle-aged and elderly people should pay attention to calcium supplementation in their lives, which is very important for maintaining bone health and maintaining the normal physiological function of calcium. However, it should be noted that excessive supplementation is not desirable. Long-term excessive supplementation may not only increase the risk of cardiovascular and cerebrovascular diseases mentioned above, but also increase the impact on kidney health, form kidney calculi risk and interfere with the absorption of iron and zinc. We must understand that it is too late to go too far.
How much calcium is the most suitable for middle-aged and elderly people? Combined with the recommendations of dietary guidelines, generally speaking, the recommended daily supplement for middle-aged and elderly friends over 50 years old is 1 000 mg for men and 1 1,200 mg for women, while the recommended daily supplement for elderly friends over 70 years old, regardless of gender, is 1 1,200 mg, which deserves special attention.
Whether calcium supplementation is a dietary supplement or a supplement depends mainly on the individual's specific situation. If you can supplement your body with adequate calcium through a reasonable and good dietary structure, dairy products, vegetables, fruits, beans and other foods in your daily life, such a supplement method is the safest one, of course, you don't need to take supplements, and if your diet is not so rich and balanced, or the calcium intake in your daily diet is definitely insufficient, you need to use supplements reasonably. However, it should be noted that the amount of calcium supplementation should be controlled, not the more the better. Generally speaking, in addition to diet, it is recommended to supplement 600mg to 800mg of body every day in combination with specific conditions.
As for the hypercalcemia caused by calcium supplementation, although there are risks in taking too much calcium for a long time, there is no need to worry too much. The human body has a strong ability to regulate blood calcium. Usually, the main cause of hypercalcemia is hyperparathyroidism and some related pathological reasons such as malignant tumor. The risk of hypercalcemia is very low as long as the calcium is supplemented properly, whether it is complementary food or tonic. # Zero Zero Plan #