Is calcium supplementation useful for the elderly and children? Do young people need calcium supplementation?

Is it necessary for young people aged 20-30 to supplement calcium?

Yes, and it is very necessary.

If you think that you should start taking calcium supplements when you are in your seventies or eighties, you are totally wrong.

Compared with middle-aged and elderly people, young people (especially women) not only need calcium supplementation more, but the significance of calcium supplementation is also more important.

01 Young people need more calcium supplements

From the day we are born, the calcium we consume every day is like saving money, gradually accumulating in the bones, the "bone mineral bank".

Generally speaking, the bone mineral content of people reaches its peak between the ages of 30 and 35.

But at the same time, the vault of their "Bone Bank" was also closed.

After that, your bone mass will start to "evaporate" at a rate of nearly 1% per year. Your bone mass will no longer accumulate and will begin to slowly decline.

In other words, no matter how much calcium the human body supplements, the "bone mineral bank" will always spend money faster than it saves.

We are not trying to scare you. There are relevant survey data to prove this:

One-third of people in my country have low bone mass after the age of 40.

It's the same principle as saving money.

Calcium supplementation before the peak bone mass at the age of 30 to 35 can maximize bone mass during the peak period.

Only if you have more pension in your treasury before your peak period will you not have to worry about having no money to spend in your old age.

Therefore, calcium supplementation is not something that should be considered only in middle age, but rather a foundation that we should lay when we are young.

02 Women need more calcium supplementation

Compared with men, women's bone mass decreases faster and they need more calcium supplements.

According to the 2018 "Epidemiological Survey on Osteoporosis among Chinese Residents":

The osteoporosis rate among the elderly (over 65 years old) is 32%, but it is as high as 51.6% among women, with an average of 1 in 2 suffering from osteoporosis.

This is because after menopause at age 50, women's estrogen levels drop sharply, and bone mass declines again.

In addition, women's demand for calcium increases during pregnancy, and they are more likely to be calcium deficient.

Due to various factors, the probability of women suffering osteoporotic fractures in their lifetime is as high as 40%, even higher than the combined risk of breast cancer, endometrial cancer and ovarian cancer.

Friendly Tips:

Calcium deficiency will affect the decomposition of fat.

In other words, calcium deficiency may make you more likely to gain weight.

So stop dieting to lose weight and first check whether your calcium intake is up to standard.

Based on the above two points, it is very necessary for young people, especially young women, to supplement calcium.

Otherwise, "If you don't supplement calcium when you are young, you will regret it when you are old."

It is best for everyone to maintain adequate calcium intake before the age of 30 to 35, so as to ensure that there are enough assets accumulated before the "bone mineral bank" closes.

03 What to eat to supplement calcium?

In fact, calcium tablets are not the best choice. We recommend that you give priority to dietary supplements.

Milk contains a lot of protein and calcium. A glass of milk in the morning and evening can meet 75% of the daily calcium intake.

But if you are lactose intolerant and easily suffer from bloating and diarrhea after drinking milk, you can consider other high-calcium foods.

for example:

Yogurt/Cheese

Cabbage/broccoli/edamame/rapeseed/amaran/shepherd's purse

Various soy products (except soft tofu and soy milk)

Tahini

Shrimp

etc......

It’s really not difficult to supplement calcium.

Appropriate amount of sun exposure + sufficient and diverse food supplements can basically meet your calcium needs.

There is no best time to start calcium supplementation. If you have to add a time, it is now.

After all, the Bone Bank may be the only place where you can achieve "wealth freedom"...

References:

1. http://www.nhc.gov.cn/wjw/zcjd/201810/4988546cfa1040db86c1815d3dad7a2b.shtml