What is the difference between a calcium tablet that costs 2 yuan and one that costs 200 yuan?

Hello, this is Science Popularization China. We can see all kinds of calcium tablets in supermarkets and pharmacies, ranging from a few yuan a bottle to hundreds of yuan a bottle. But what are the differences between these calcium tablets of different prices? Which one is better to buy?

If we summarize, we will find that no matter how cool the packaging of these calcium tablets is, there are only three categories, namely: inorganic calcium, organic calcium and amino acid chelated calcium. Don't worry, let's talk about them one by one. The biggest feature of inorganic calcium is that it is cheap and has a relatively high calcium content, but it requires a lot of stomach acid when digesting. The absorption of organic calcium does not require the participation of stomach acid. Although the content is not as high as that of inorganic calcium, it is easier to be absorbed by the human body. As for amino acid chelated calcium, its characteristics are light weight, easy to dissolve, easy to absorb, and high absorption rate.

But no matter whether this calcium tablet is cheap or expensive, the core ingredients are the same, and there is no obvious difference in the calcium supplement effect.

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So is the higher the calcium content in calcium tablets, the better? Not really. Studies have found that the absorption rate of calcium is highest when each tablet contains less than 500 mg of calcium. If the calcium content continues to increase, the absorption rate will decrease.

On the other hand, taking too much calcium can be harmful. Excessive calcium supplementation may cause muscle relaxation, constipation, nausea, etc., and interfere with the absorption of zinc and iron. Severe excessive calcium intake can also cause hypercalcemia and hypercalciuria, leading to kidney stones, vascular calcification, and even renal failure.

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In general, it is enough for us to choose ordinary calcium tablets. It should be noted that the body's absorption of calcium will be affected by many factors, such as phytic acid, oxalic acid, and tannic acid will combine with calcium to form insoluble complexes, thereby reducing calcium absorption. The body's absorption rate of calcium will also gradually decrease with age. If you want to promote calcium absorption, you can get some sun, exercise moderately, and appropriately supplement some vitamin D and vitamin K2.

So how can we ensure that we get enough calcium? In fact, it is best to supplement calcium from natural foods. If we consume enough calcium-rich foods such as dairy products, soy products, vegetables, nuts, etc. every day, we can get enough calcium and there is no need to take calcium tablets. That's all for today, see you next time.

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Review | Zhong Kai, Researcher at the National Food Safety Risk Assessment Center