Market research shows that China is a country with widespread calcium deficiency, and with the improvement of quality of life, most people choose calcium supplements as health products. As is well known, calcium is one of the indispensable and important elements in the human body, constantly serving as a regulator of people's life activities

Market research shows that China is a country with widespread calcium deficiency, and with the improvement of quality of life, most people choose calcium supplements as health products. As is well known, calcium is one of the indispensable and important elements in the human body, constantly serving as a regulator of people's life activities.

As a result, various "calcium supplements" have emerged in the market, with prices ranging from high to low, and the quality also varies. Choosing the wrong medicine can actually make the body "unable to take it". So do you know when it's better to take calcium tablets? What principles should be followed when taking calcium tablets?

What symptoms will occur if the body lacks calcium?

1. Emotional instability

A person's emotional state directly affects their physical health. If they are in a good mood every day, their health will inevitably improve, and vice versa.

When there is emotional instability, frequent irritability, or depression, it is very likely that the body lacks calcium. We need to supplement calcium and adjust our mindset to face things positively and optimistically.

2. Dental manifestations

Calcium deficiency will lead to the loosening of human teeth, because calcium is the main element for the formation of tooth hard tissue. When calcium deficiency occurs, it can lead to dysplasia tooth development, reducing the anti caries ability of teeth. At the same time, the hard tissue structure of teeth will gradually become loose, and finally the tooth will become loose.

3. Lumbar soreness and leg pain

Many elderly people may experience lower back pain and leg pain when they lack calcium, because calcium has a significant impact on joints and if calcium is lost in the bones.

And if there is a deficiency, it will cause back pain and leg pain, indicating that people should take calcium supplements. If people do not receive this signal and continue to indulge in calcium deficiency, it will lead to osteoporosis.

4. Easy to cramp

Lack of calcium in the body can also lead to cramps, as when calcium is insufficient, muscle excitability increases, leading to spasms and spasms in the hands and feet.

A large amount of calcium enters the cells, and the problem of low blood calcium has a significant impact on the normal function of nerve cells. It is easy to increase excitability and cause convulsions when discharged under weak stimuli.

When is the best time to take calcium tablets for calcium supplementation?

The so-called "good effect of calcium supplementation at night" is because the human body continuously eliminates old bone tissue around 3am. So, to ensure a more stable calcium index in the body and suitable for supplementing calcium sources at night, it is generally best to supplement calcium at night.

Because calcium is added to each meal of three meals a day, and the night time is relatively long, in order to maintain blood calcium, the human body will mobilize more calcium from the bones to be excreted into the blood at night. At this time, the human body decalcifies more quickly, and calcium supplementation is more conducive to calcium absorption.

At night, the whole person is in a relaxed state, and calcium in the stomach can be fully combined and absorbed with gastric acid, which is also beneficial for the secretion of gastric acid. In addition, calcium should be consumed. Supplementing calcium is the most important when calcium is lacking. When supplementing calcium, calcium carbonate with more elemental calcium will be chosen.

If the body also needs calcium supplementation in cases of urinary tract stones, then choosing calcium citrate, also known as calcium citrate, is relatively safe for calcium supplementation in cases of stones. However, there are requirements for the duration of taking calcium carbonate and calcium citrate. If calcium carbonate wants to be absorbed and has a good dissociation effect after consumption, it requires the dissociation of stomach acid.

Doctor's reminder: Remember the four principles of correct calcium supplementation

Principle 1: Dietary supplement must choose the right food

Vegetables can also be used to supplement calcium by eating commonly prepared vegetables such as onions, cabbage, spinach, celery, and pea sprouts at home. The human body focuses on the absorption and utilization of calcium, while vegetables are more suitable for supplementing calcium with dark green leafy vegetables.

Although these vegetables have high calcium content, their absorption is relatively low, and milk is the most calcium supplement. Therefore, it is best to adhere to the habit of having one glass of milk a day.

Principle 2: Seize the opportunity to make medication supplements

Do not consume calcium with plant-based or oily foods. Most plant-based foods, such as vegetables, contain oxalic acid, carbonate phosphates, and other salts that bind to calcium.

Obstructing the absorption of calcium, the fatty acids produced after oil breakdown can also bind to calcium and are not easily absorbed by the intestine. Therefore, it is best to arrange calcium supplementation between meals.

Principle 3: Buy calcium supplements and read the "ingredient list" clearly

There are many brands of calcium tablets available on the market, but it is important to note that the calcium content in different calcium tablets varies. For example, calcium carbonate can generally reach up to 40%, while calcium gluconate is generally around 9%.

Different populations need to choose different types of calcium tablets, and everyone can choose the appropriate calcium tablet based on the recommended supplement amount by the doctor. Inorganic calcium is generally suitable for people with good gastrointestinal function, while organic calcium is suitable for everyone.

Principle 4: Exercise More

If you want to live, you need to move. Long term bed rest is one of the high-risk factors for osteoporosis. Prolonged lying can damage qi, cause poor qi and blood, and result in weakness of muscles and bones. Don't forget to exercise more while taking calcium supplements.

Especially when running in the morning to welcome the sun, it can promote the absorption of calcium in the body, thereby promoting bone growth and development, making it a good choice for middle-aged and elderly people.

How can we prevent osteoporosis?

1. Smoking cessation and alcohol consumption

The harmful substances and toxins contained in alcohol and tobacco are detrimental to bone health, leading to bone cell poisoning and destruction, leading to a decrease in bone mass and osteoporosis.

So to prevent osteoporosis, it is necessary to quit smoking and drinking. Smoking and alcohol not only easily lead to osteoporosis, but also have adverse effects on the five organs and six organs of the human body.

2. Get plenty of sun exposure

Calcium supplementation also requires more exposure to the sun and exercise. In order to better absorb calcium, supplementary work should be done in conjunction with calcium supplementation. When supplementing calcium, attention should also be paid to supplementing vitamin D.

The absorption of calcium depends on sufficient vitamin D, 80% -90% of which needs to be synthesized by the body itself. Vitamin D can be obtained by exposure to sunlight.

3. Avoid "calcium flowing" foods

An appropriate amount of protein helps with calcium absorption, but if you eat a lot of meat all day long, excessive protein can increase the excretion of calcium from the urine.

Moreover, foods with high protein content are often rich in phosphorus, and excessive phosphorus can also interfere with calcium absorption and increase calcium loss. At the same time, it should also be noted that carbonated beverages have a high phosphorus content and should be avoided to prevent osteoporosis.

4. Persist in physical exercise

Exercise can accelerate the activity of bone cells, help prevent osteoporosis, and increase joint stability and muscle strength to prevent falls.

Therefore, elderly people can engage in daily Tai Chi and Qigong training, increase outdoor exercise, and bask in more sunlight, which can also help accelerate vitamin D synthesis.

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