[North Xinjiang science experts say: Not that safe] Revealing the correct way to supplement calcium

In this era where calcium is the most important thing, calcium supplements seem to be synonymous with health. As a common nutritional supplement, calcium supplements are often believed to strengthen bones and prevent osteoporosis. But, dear friends, do you know? Abuse of calcium supplements is a big pit, and you may fall into it if you are not careful!

Imagine that your body suddenly has a lot of extra calcium. It swims around in your blood vessels and may not only settle in your kidneys and form kidney stones, but also make your cardiovascular system "hard" and increase the risk of cardiovascular disease. Moreover, this excess calcium may also compete with other minerals, such as iron and zinc, and disrupt your nutritional balance.

1. The “calcium” feud with kidney stones

Excessive intake of calcium supplements may cause calcium to deposit in the kidneys, and these calcium may "gather" in your kidneys to form kidney stones. Imagine that your kidneys suddenly have a bunch of small stones, that's no joke! Especially in the case of long-term large-scale calcium supplementation without vitamin D, this risk is more significant.

2. Calcium Enemies of Cardiovascular Disease

Excessive calcium supplements may make your blood vessels "hard" and increase the risk of arteriosclerosis. It's like putting a layer of "calcium" armor on your blood vessels. Although it sounds cool, it's not good for the heart.

3. Calcium disturbance in the digestive system

If you take too much calcium supplements, your digestive system may "protest" and cause discomfort such as constipation and bloating. Moreover, calcium supplements will also compete with you for other minerals, such as iron and zinc, making your nutritional intake unbalanced.

4. Calcium metabolism disorder

Long-term excessive calcium supplementation may disrupt the calcium metabolism balance in your body. This is like setting a wrong calcium distribution plan for your body, causing calcium to "settle" in places where it should not be deposited, such as blood vessels and soft tissues, greatly increasing our health risks.

So, how can we supplement calcium scientifically? First of all, remember one sentence: diet is the main thing, supplementation is the supplement. Eat more foods rich in calcium, such as milk, yogurt, and green leafy vegetables, which are natural treasures of calcium. Secondly, don't forget vitamin D, your good partner, which can help your body absorb and utilize calcium better. Of course, if you really need to supplement calcium, remember to do it within your ability and tailor a calcium supplement plan with the help of professional nutritionists and doctors. And before starting a calcium supplement plan, it is recommended to conduct relevant examinations, such as blood calcium levels, to ensure the safety and effectiveness of calcium supplementation.

Remember, calcium supplementation is not a competition. The more the better is not the case. It should be just the right amount so that the body can absorb it just right.

References:

[1] Yang Yuexin, Ge Keyou. Encyclopedia of Chinese Nutrition Science: 2 volumes [M]. Beijing: People's Medical Publishing House, 2019.

[2] Chinese Nutrition Society. Dietary Reference Intakes of Nutrients for Chinese Residents (2013 Edition)[M]. Beijing: China Standards Press, 2014.

[3] Sun Changhao. Nutrition and Food Hygiene (8th Edition) [M]. Beijing: People's Medical Publishing House, 2019.

Author: Zhang Shuai, Master of Medicine, Department of Clinical Nutrition, Affiliated Hospital of Inner Mongolia Medical University