Everyone knows about calcium supplementation, and everyone is doing calcium supplementation. However, do you know how much calcium the human body needs daily? How much calcium can food supplement? How can calcium supplementation be done correctly? What factors can affect calcium supplementation? These are little known, and everyone feels confused. Next, let the nutritionist guide everyone out of this maze

【Main manifestations of calcium deficiency】

Infants and toddlers mainly manifest as growth retardation, abnormal new bone structure, poor bone calcification, bone deformation, and rickets; in adults, especially the elderly and post-menopausal women, it manifests as bone softening, osteoporosis, and hyperostosis, prone to fractures; calcium deficiency is also closely related to the occurrence of chronic diseases such as hypertension; insufficient serum calcium content can increase the excitability of nerve and muscle, causing convulsions

【Daily calcium requirements of the human body and the absorption rate of calcium in the human body】

Adults: 800mg, the elderly, and pregnant women in the early and middle stages: 1000mg
In the late pregnancy, lactating mothers, children, and women around menopause: 1200mg. According to research, for girls aged 12-14, an increase of 500mg of calcium per day can increase bone development by 20%, maintain it for 4 years, and reduce the probability of osteoporosis in one’s lifetime by half. Menopause in men is ten years later than in women, and they also need to supplement calcium. In a day’s three meals, provide: 400-500mg (if milk and dairy products are added, it can basically meet the human body’s needs), and the actual absorption rate in the human body is only 30%-60%. Milk: 40%, vegetables: 5%-10%, calcium preparations: 30%-45%. Generally speaking, calcium supplementation should not exceed 500mg at a time.

【Factors promoting and affecting calcium absorption】

1. Factors of the body:

Because the absorption of calcium is closely related to the degree of need of the body, the absorption of calcium at different stages of the life cycle is different. During pregnancy, lactation, childhood, menopause, the elderly, and the infant and toddler period, due to the large amount of need, the absorption rate of infants and toddlers can reach 60%, children about 40%, and young adults maintained above 25%. The absorption rate decreases with age.

Two, dietary factors

Vitamin D: It can promote calcium absorption in the intestines, participate in the active transport process of calcium, promote the formation of calcium-binding proteins, increase the reabsorption of calcium by the kidneys, and is conducive to calcium supplementation. The adequacy of sunlight has a significant impact on calcium absorption.

Protein: Appropriate protein is conducive to calcium absorption. Because protein is digested and decomposed into amino acids, especially lysine and arginine, which can form soluble calcium salts with calcium, thereby promoting calcium absorption. Therefore, an appropriate amount of protein in the diet can increase the rate of calcium absorption in the small intestine. Excessive amino acids can form soluble complexes with calcium, and excessive protein intake will increase the excretion of calcium in the urine.

Calcium-phosphorus ratio: Calcium and phosphorus interact during the absorption process. An appropriate calcium-phosphorus ratio can promote calcium absorption. That is, a calcium-phosphorus ratio of 2:1 is beneficial to calcium absorption. Drinking cola is not conducive to calcium absorption.

Lactose: Lactose forms low molecular weight soluble complexes with calcium, which are decomposed and fermented by bacteria in the intestines to produce acid, reducing the pH value of the intestinal lumen and increasing the rate of calcium absorption in the small intestine.

Acid-base balance: Acidic media is conducive to calcium absorption due to the lower pH value, which can maintain the solubility of calcium. Eating too many vegetables can raise the pH value, affecting calcium absorption.

Oxalic acid, phytic acid, tannic acid: Oxalic acid can reduce calcium absorption. Oxalic acid can form salts that are not easily absorbed with calcium. Therefore, foods rich in oxalic acid, such as spinach, amaranth, and empty vegetables, are difficult to absorb calcium. Phytic acid and tannic acid: Forming insoluble complexes with calcium also affects calcium absorption. For example, coarse grains—phytic acid; persimmons—tannic acid; bran——phytic acid and tannic acid.

Dietary fiber: The aldose acid residues in dietary fiber combine with calcium to form poorly absorbable complexes. Excessive fiber can affect digestion and reduce calcium absorption. Dieters, people on restrictive diets, and vegetarians are prone to calcium deficiency.

Fat: Excessive intake or malabsorption of fat can cause the unabsorbed fatty acids to combine with calcium to form insoluble calcium soaps, which are excreted in the feces, accompanied by the loss of fat-soluble vitamin D.

Salt: The latest research in foreign countries has found that people who eat too much salt also excrete more calcium in urine. Therefore, people with overly salty diets are prone to calcium deficiency.

Three, smoking and drinking

Smoking and drinking: Nicotine in cigarettes has an anti-estrogenic effect, which can increase the risk of osteoporosis in female smokers and promote early menopause. Excessive alcohol (ethanol) can cause mucosal edema and erosion, damage renal function, easily disrupt calcium balance, and reduce calcium reabsorption. Therefore, it is advocated to not smoke and drink less.

Four, factors of medicine and disease:

Medications: For example, drugs such as adrenal corticosteroids, glucocorticoid drugs, calcitonin drugs, antiepileptic and carisoprodol anticonvulsants, diuretics, antacids, heparin, thyroid hormone tablets, prednisone, dexamethasone, tetracycline, and others are not conducive to calcium absorption and are prone to calcium deficiency.

Disease: Calcium needs to be absorbed in the intestines. People with chronic gastrointestinal diseases, such as chronic diarrhea, malabsorption syndrome, gastritis, old stomach disease, ulcer disease, liver cirrhosis, chronic renal insufficiency, and diabetes, are prone to calcium deficiency.