A recent US study published in the British Medical Journal suggests that a diet low in calcium can lead to thyroid disorders, which in turn increases the risk of fractures and kidney stones.
Scientists at Brigham and Women's Hospital, affiliated with Harvard Medical School, studied data from 58,300 women participating in the Nurses' Health Study in the United States. The results showed that participants in the group with the highest calcium intake had a 44% lower risk of developing primary hyperparathyroidism compared to those in the group with the lowest calcium intake.
Dr. Julie Parker, who led the new study, stated that middle-aged and older women can significantly reduce their risk of primary hyperparathyroidism by supplementing their diet with calcium. Adults need to consume approximately 700 milligrams of calcium daily. Foods rich in calcium include milk and other dairy products, nuts, and fish such as sardines (eaten bones included).
What are the symptoms of calcium deficiency?
1. Leg cramps, mainly manifested as leg cramps during sleep at night in pregnant women. If a pregnant woman experiences this symptom of calcium deficiency, it indicates that her calcium levels are insufficient for her own and her baby's growth needs. In this case, the pregnant woman should take one Dicalcium Phosphate tablet daily to supplement her calcium intake.
2. Loose teeth: Calcium deficiency in pregnant women can easily lead to abnormal enamel development, reduced resistance to cavities, and weakened tooth structure. If a pregnant woman experiences loose teeth and her blood calcium level is below normal, it indicates calcium deficiency. In this case, she should take at least two tablets of Dicalcium Phosphate daily to meet her calcium needs.
3. Gestational hypertension: Gestational hypertension is often associated with calcium deficiency in pregnant women. If gestational hypertension occurs, the pregnant woman should be checked to see if it is caused by calcium deficiency.
Calcium deficiency in pregnant women not only affects their own health but also the bone development of their unborn babies. Babies who don't get enough calcium are prone to congenital rickets. Therefore, understanding the symptoms of calcium deficiency in pregnant women and supplementing with calcium tablets like Dicalcium Phosphate when these symptoms appear is highly beneficial for both the mother and baby's health.
When should you start taking calcium supplements?
Ideally, calcium supplementation should begin when you are planning to conceive. At this stage, the body needs approximately 800 mg of calcium per day. In addition to obtaining calcium from food, you should supplement with an extra 200-300 mg of calcium daily. Expectant mothers should start calcium supplementation no later than 20 weeks of pregnancy, as this is the period of most rapid fetal bone formation and development.
Can I supplement calcium on my own?
Pregnant women can purchase calcium supplements or health products from reputable manufacturers at pharmacies if they understand the correct basics of calcium supplementation. A doctor's prescription is not always necessary, but it's crucial to pay attention to the dosage and the type of calcium used. Generally, calcium carbonate products on the market have good absorption rates, but the absorption also depends on the size of the calcium molecules produced during manufacturing. Smaller particles are more easily absorbed.
Are there any harmful effects from taking too much calcium?
Calcium cannot be absorbed by the body without sufficient vitamin D. However, excessive vitamin D intake can lead to toxicity. Too much calcium can cause hypercalcemia and even kidney stones.
What foods are good for calcium?
1. Half a pound of milk contains 300 milligrams of calcium, as well as various amino acids, lactic acid, minerals, and vitamins, which promote calcium digestion and absorption. Moreover, the calcium in milk is more easily absorbed by the body; therefore, milk should be a primary source of calcium in our daily diet. Other dairy products such as yogurt, cheese, and milk tablets are also good sources of calcium.
2. Kelp and Dried Shrimp: Kelp and dried shrimp are high-calcium seafoods. Eating 25 grams daily can provide 300 mg of calcium. They can also lower blood lipids and prevent arteriosclerosis. Kelp is delicious cooked with meat or served cold after boiling. Dried shrimp has an even higher calcium content; 25 grams contains 500 mg of calcium. Therefore, using dried shrimp in soups or fillings is a good way to supplement calcium daily.
3. Soy products: Soybeans are a high-protein food and also contain a lot of calcium. 500 grams of soy milk contains 120 milligrams of calcium, and 150 grams of tofu contains as much as 500 milligrams of calcium. Other soy products are also good sources of calcium.
