Are you taking calcium supplements correctly?

"Doctor, my child doesn't like to eat much recently, is not as active as before, and sometimes has leg cramps. Is he calcium deficient?" In clinical practice, parents often ask questions like this. Calcium is the most abundant constant element and mineral in the human body. It plays an important role in regulating human physiological functions. It is distributed in bones and blood. It cannot be synthesized by itself and must be obtained from the outside. So, what are the symptoms of calcium deficiency and how to properly supplement calcium?

Which groups of people need calcium supplements? What are the symptoms?
The World Health Organization has established a daily calcium intake standard. Based on this standard, the Chinese Nutrition Society has listed the recommended daily calcium intake for Chinese residents. When calcium intake is insufficient, there will be symptoms of calcium deficiency.

1. Infants and young children

Infants and young children who are normally breastfed for less than 6 months generally do not need calcium supplementation, as the calcium provided by breast milk can fully meet the physiological needs of infants and young children.

2. Children and adolescents

During this period, sufficient calcium needs to be supplemented to meet the body's development and growth. If there is a lack of calcium, it is often manifested as: difficulty falling asleep, weak legs, cramps, poor development, low immunity, "X"-shaped legs, "O"-shaped legs, pigeon breasts, etc.

3. Pregnant, lactating and menopausal women

Women in these three stages are at high risk of calcium deficiency and must pay attention to the body's "calcium deficiency signals", such as: calf cramps, loose teeth, pregnancy-induced hypertension syndrome, joint and pelvic pain, etc.

4. Elderly people

Due to the deterioration of body functions, the elderly are more prone to calcium deficiency, which can be manifested by: sweating, fatigue, loose teeth, leg cramps, osteoporosis, etc.

Three elements of calcium supplementation: dietary supplements, calcium supplements, and sunlight

1. Food supplements

The first choice for calcium supplementation is dietary calcium supplementation, which is also a safer way to supplement calcium. The average calcium content of basic foods supplemented every day is about 500 mg. Eating more high-calcium foods will supplement more calcium accordingly; if the calcium intake from food is insufficient, then choose calcium supplements appropriately according to your age and physical condition.

High calcium foods: milk, eggs, bean products, fish, shrimp, etc.;
Other calcium-containing foods: dark green leafy vegetables such as kale, spinach, broccoli, radish tops, as well as black fungus, sesame, walnuts, almonds, etc.

2. Calcium

If your daily diet cannot meet your calcium intake, you can choose calcium supplements to supplement the calcium needed by the body.

(1) Classification of calcium supplements and applicable population

(2) Correct method of taking

Taking time: Calcium supplementation is best done at night. Blood calcium levels are lower at night and higher during the day. Taking calcium supplements between dinner and bedtime can prevent bone calcium decomposition caused by low calcium levels at night stimulating parathyroid hormone secretion.

It can be taken during or after dinner: people with poor stomachs can take it during meals, but be careful not to take it with foods high in oxalic acid (such as spinach and celery); people with good stomachs can also take it after meals.

Dosage: It is currently believed that the total daily calcium intake should not exceed 2000 mg. Generally speaking, 400 to 600 mg of calcium supplements are sufficient.

Combination medication: Calcium supplements and vitamin D preparations are used together to achieve better calcium supplementation effects.

(3) Notes

Remember to drink plenty of water when supplementing calcium to prevent constipation.

Do not take large doses of calcium supplements to prevent the occurrence of stones.

When taking calcium supplements, avoid taking them at the same time with antacids, isoniazid, fluoride, etc. to avoid affecting calcium absorption.

3. Sunlight

Sunbathing helps the body synthesize vitamin D, which can promote intestinal absorption of calcium. It is recommended to sunbathe around 9 o'clock or 16 o'clock to avoid exposure to the sun.

Calcium supplementation methods for different groups of people