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What is calcium

Calcium It is one of the most abundant minerals in the human body, accounting for 1.5% - 2% of the body weight. The human body needs a large amount of calcium. The calcium in the body is constantly lost and supplemented to achieve balance. Infants grow most rapidly in the first year of life, and their weight increases by three times and length increases by 0.5 times in one week, which requires a large amount of calcium salt to deposit in bone tissue to promote the formation of new bones and bone growth. The amount of calcium in the body increases from about 25g at birth to 75g. In addition to the normal metabolic needs, 140 mg of calcium needs to be deposited every day on average. When the calcium absorption of the human body is insufficient, it is necessary to mobilize bone calcium to maintain the normal blood calcium to maintain normal physiological activities and nerve function. Only when infants maintain a positive balance of bone calcium, that is, the daily average bone calcium deposition exceeds 140 mg, can they meet the requirements for normal bone development. The deposition of bone calcium greatly exceeds the dissolution of bone salt in order to grow and develop rapidly. If the deposition rate of bone salt is too high, failure to reach the dissolution rate of bone will cause bone deformation, growth retardation or even stagnation, causing rickets.

Practical calcium supplement skills

One: A small amount of calcium supplementation for many times is effective

This is better than a large amount of calcium absorption. When taking calcium tablets, you can choose small doses of calcium tablets and take them orally twice or three times a day. Similarly, if 500ml milk is divided into two or three drinks, the effect of calcium supplementation is better than that of drinking all the milk once.

Two: Select the best calcium supplementation time

Calcium is easy to combine with oxalic acid, phytic acid, etc., which affects the absorption of calcium. Therefore, the best time for calcium supplementation should be before sleep and between meals. It should be noted that there is a period of time before sleep. It is best to rest for half an hour after dinner, because the blood calcium concentration is the lowest in the second half of the night and in the morning, which is most suitable for calcium supplementation.

Three: Supplement calcium and vitamin D at the same time

Vitamin D can regulate calcium and phosphorus metabolism and promote calcium absorption. In addition to taking vitamin D, it can also be synthesized in the body by basking in the sun. Only half an hour of outdoor activities with sufficient sunlight every day can produce enough vitamin D. However, taking too much will cause side effects such as anorexia, fatigue, arrhythmia, nausea and vomiting.

Four: The more calcium supplements, the better

Excessive calcium supplementation by pregnant mothers will cause calcium to precipitate in the placental vascular wall, causing aging and calcification of the placenta, decreased amniotic fluid secretion, and fetal and baby skull hardness. In this way, the baby can't get enough nutrition and oxygen from the mother, and the hard skull will also prolong the birth process, and the baby's health will be threatened. Therefore, calcium supplementation should be scientific, and we should never blindly supplement too much calcium.

Five: Bone soup is not the best way to supplement calcium

With 1kg meat bone soup for 2 hours, the content of calcium in the soup is only about 20mg. Therefore, the use of meat bone soup to supplement calcium is far from meeting the needs. In addition, the amount of fat in meat bone soup is very high, so pregnant moms should not take it as the only way to supplement calcium.

Six: Zinc and calcium cannot be supplemented at the same time

Since zinc and calcium are cations, when ions are absorbed in the digestive tract, they will interfere with each other and reduce the absorption rate of each other. Therefore, calcium should not be taken together with zinc to avoid reducing the absorption rate and causing calcium and zinc deficiency. The best time to take the two drugs is more than 2-3 hours apart.