The China Nutrition Society recommends adults 25 to 45 years of age to have a daily intake of elemental calcium at a rate of between $800 an
The China Nutrition Society recommends adults 25 to 45 years of age to have a daily intake of elemental calcium at a rate of between $800 and $1000. Puberty is in the accelerated growth of second peak, the elements of calcium intake to reach the ideal peak bone mass is important, the best intake is 1200 mg per day to 1500 mg; pregnant and lactating women because in a special physiological period, the required elements of calcium content higher than normal, daily 1000 mg to 2000 mg; estrogen in postmenopausal women. The recommended daily intake of 1000 mg of calcium, not taking estrogen for daily calcium 1500 mg, 65 year old Yuan Sugai intake to 1500 mg per day for the best.
Calcium supplement is currently available on the market are mainly inorganic and organic calcium calcium. Inorganic calcium mainly refers to calcium carbonate, calcium chloride, calcium phosphate, etc.. Organic calcium refers to calcium lactate, calcium gluconate, calcium citrate and calcium citrate, calcium acetate, calcium aspartate etc.. Although inorganic acid calcium salt content of calcium is high, but its low solubility, and it needs to absorb the acid in a certain irritation of the gastrointestinal tract, after taking will appear nausea, heartburn, stomach pain and so on, so it is suitable for inorganic calcium in patients without gastrointestinal diseases. Children should not use calcium carbonate, due to renal insufficiency, easy to cause acidosis. The absorption of organic calcium is relatively good, in the dissolution process does not require the participation of gastric acid, more suitable for some patients with gastric acid deficiency.
Choose calcium agent can not be based on price, because calcium is not the price the more expensive the better. Calcium products on the market exist in the form of calcium salt, calcium salt can not be absorbed by the human body, calcium salt into the body after separation of calcium ions (CA) can be absorbed, mainly depends on the calcium content of the elements so choose calcium, and why compounds of calcium, calcium content for various calcium compounds it is not the same, the solubility and absorption rate are not the same, such as calcium carbonate containing calcium and absorption rate were 40%, 39%; citric acid containing calcium and calcium absorption rate were 21%, 30%; calcium lactate containing calcium and absorption rate were 13%, 32%; calcium gluconate containing calcium and the absorption rate were 9%, 27%. As a piece of Caltrate D containing elemental calcium 600 mg, and 1 grams of calcium carbonate containing elements of calcium is 400 mg a day to 2 grams of calcium carbonate to reach China Nutrition Society recommended calcium content of 800 mg element. Calcium citrate than calcium carbonate is low, about 21%, so it may need to take tablets 2 times above, in order to achieve the recommended intake. A large amount of calcium is used to block the receptor, leading to calcium can not be absorbed. Therefore, each dose of calcium is not too large, can be divided into taking, as far as possible not to take more than 500 mg. The need to absorb calcium supplement into the human body, can the sun through the outdoor, and eat with vitamin D to promote the absorption of calcium.
In the face of calcium, source of calcium in food, dietary adjustment is based. In the daily diet, calcium rich foods are: dairy products such as milk, yogurt, cheese, milk and other dairy products; the beans such as tofu, tofu skin, Soybean Milk, Dried tofu, vegetarian chicken and bean products; the seafood: some edible fish bones, such as anchovies and small shrimp; the nuts such as almonds, peanuts, pine nuts: 5; vegetables: dark green vegetables, such as broccoli etc..
The correct choice of calcium supplementation in life, combined with diet and exercise, can prevent osteoporosis, reduce the incidence of fractures, effectively alleviate osteoporosis caused by the waist, leg and joint pain; can alleviate the harm brought by calcium deficiency during pregnancy and lactation; loss rate reduced menopausal bone calcium. Relieve menopausal syndrome; regulating blood pressure.