Taking calcium tablets can supplement calcium, but 4 wrong ways to take calcium tablets will make you waste no matter how much you take

Calcium tablets are the first choice for many families to supplement calcium. Whether it is women during pregnancy, children's growth and development, or the elderly to prevent osteoporosis, calcium supplements are needed. The role of calcium is to promote bone formation, prevent osteoporosis, and regulate the excitability of muscles and nerves. It is an essential macronutrient for the human body. However, there are some wrong ways to take calcium tablets. These 4 wrong ways of taking calcium tablets make you waste calcium tablets. Have you been fooled?

Taking calcium tablets with milk

Usually when we choose calcium tablets, we will choose calcium tablets with smaller doses. This is because a large dose of calcium supplementation will reduce the absorption and utilization rate of calcium. The same is true for calcium tablets and milk. Milk is rich in natural calcium sources, especially some free calcium, which is easily absorbed and utilized by the human body to saturate the calcium content in the body. The calcium content in calcium tablets is also very high. Taking it at the same time as milk is equivalent to supplementing the body with a large amount of calcium in a short period of time. Not only can the body not absorb all of it and fail to achieve the expected calcium supplementation effect, but the excess calcium cannot be utilized and can only be excreted from the body with urine. In addition, when calcium tablets are mixed with milk, it will cause the milk to form precipitation, which reduces the nutrition of milk and affects the absorption of calcium.

Calcium, iron and zinc supplementation

This misunderstanding originates from the calcium, iron, and zinc supplement products on the market. One tablet can achieve the effect of supplementing the three nutrients. Because it is simple and convenient, it is favored by consumers, but in fact the effect is not very good. Calcium, iron, and zinc are all divalent cations, and they are all transferred and absorbed through the calcium ion channels on the cell membrane. When the channels are crowded, it is bound to cause a war for carrier proteins, thereby reducing the absorption rate of the three. According to the research of the international medical community on the absorption process of calcium, iron, and zinc in the human body, it is found that when iron, calcium, and zinc are supplemented at the same time, iron and zinc elements will reduce the absorption of calcium, while iron and zinc are almost not absorbed. Therefore, it is basically useless to supplement calcium, iron, and zinc at the same time. If you want to supplement calcium, it is best to supplement it separately from iron and zinc, and supplementing zinc first can promote calcium absorption.

Taking calcium tablets on an empty stomach

The biggest problem with oral calcium tablets is the low absorption rate. Calcium can only be absorbed in the form of soluble calcium. Therefore, gastric acid is needed to break it down into divalent calcium ions, which must then be actively transported through carrier proteins to be absorbed and utilized by the body. However, the secretion of gastric acid is relatively low when the stomach is empty. At this time, calcium tablets are not only not well absorbed and utilized by the body, but may also cause the calcium tablets to react with gastric acid, causing stomach discomfort. Especially for young children with imperfect gastrointestinal function and elderly people with weakened gastrointestinal function, when taking calcium tablets to supplement calcium, it is best to take them with or after meals to avoid irritating the gastrointestinal mucosa with the calcium in the calcium tablets.

Calcium-containing candies should not be eaten

In recent years, some functional candies on the market are more popular with children. Coupled with the large-scale publicity of merchants, parents will be tempted to buy them to supplement the corresponding nutrients for their children, such as high-calcium candies to replace calcium tablets. In fact, no matter how magical the calcium supplement effect is advertised, it is undeniable that it is just candy. It is just using the gimmick of functional candy to deceive lay consumers. In essence, it is no different from ordinary candy and can only provide energy to the body. Parents should not be brainwashed by the slogans of merchants. They must choose calcium supplement products rationally. Otherwise, if they eat too much calcium-containing candy, they will not get calcium supplemented, but will get tooth decay instead, which will not be worth the loss.

After reading these four misunderstandings, do you feel like you have been hit by a slap in the face? How should such a small calcium tablet be taken to achieve its effect? ​​Let's take a look at the time and method of taking calcium tablets.

When and how to take calcium tablets

Many times we take calcium tablets at will, taking them whenever we remember. Little do we know that there are time requirements for taking calcium tablets. Taking calcium tablets with or after meals is the most correct choice, when gastric acid activity is at its highest, which can fully promote calcium absorption. Taking calcium tablets before bed is very effective, because metabolism speeds up at night, and timely calcium supplementation is beneficial to calcium metabolism and absorption.

In addition, calcium tablets are usually chewed before taking. The more broken the chewing, the better the absorption. It is recommended to get some sun or vitamin D when supplementing calcium, which can better promote calcium absorption. Do not eat foods containing plant acid, oxalic acid, and phosphoric acid, such as spinach and carbonated drinks, while taking calcium tablets. Because they can form insoluble calcium salts with calcium, thus affecting calcium absorption.

Many families use calcium tablets to supplement calcium, but they don't know that there may be misunderstandings about the method of calcium supplementation. Choose calcium tablets that are suitable for you and the correct way to take them, so that these calcium tablets can have a calcium supplement effect on the body. There are many calcium supplement products on the market with different ingredients, such as calcium carbonate, calcium citrate, calcium gluconate, calcium lactate, etc. When choosing calcium tablets, you should consider both the calcium content in the calcium tablets and the calcium absorption rate, and buy calcium supplement products with better cost performance.

Relatively speaking, calcium carbonate and calcium citrate are more cost-effective. If you are a senior citizen or child over 60 years old whose gastrointestinal function is not as good as that of an adult, you can choose calcium citrate.

Calcium supplementation is not just about taking calcium tablets. Calcium tablets are used to make up for the problem of insufficient calcium intake in daily diet. The calcium needed in our body is more dependent on diet. Don't put the cart before the horse. In daily life, by properly adjusting the dietary structure and increasing high-calcium foods such as milk and beans, the effect of supplementing medicine and food together will be better!