As living standards improve, more and more people like to consume health supplements to achieve calcium supplementation. However, as long as we maintain a good daily diet, obtaining calcium from our food is sufficient. So, how do we choose calcium supplements? How long should we continue calcium supplementation ? Let's share some insights now.
How long should I take calcium supplements?
If calcium deficiency is currently present, treatment should be sought under the guidance of a doctor. Once the deficiency is corrected, calcium can be primarily obtained through diet. However, if the total daily calcium intake does not meet the recommended daily intake, medication may be necessary, along with vitamin D supplementation.
How to choose calcium supplements?
There are currently over a hundred different calcium supplements for children on the market. How can you choose the right one? Here are a few points to consider:
1. Calcium content varies greatly among calcium supplements. For example, calcium gluconate contains 9% calcium, calcium lactate contains 13%, calcium acetate contains 23%, and calcium carbonate contains 40%.
2. Solubility: Dissolution is a prerequisite for absorption; therefore, calcium supplements with high solubility should be selected. Calcium chloride has the best solubility, followed by calcium lactate, calcium gluconate, and calcium carbonate. Currently, for some poorly soluble calcium compounds, acids are added to adjust their pH and improve solubility.
3. Choose calcium supplements with high absorption rates.
4. Good taste makes calcium supplements more acceptable to children.
5. Calcium supplementation is a long-term process. Before purchasing, compare the prices of various products and calculate how much it would cost to obtain the same amount of calcium, which is known as the "calcium price ratio".
What are some common misconceptions about calcium supplementation?
Many parents spend a lot of time making bone broth for their children to supplement calcium. However, the calcium in bones does not dissolve when boiled, so the amount of calcium absorbed from the broth is zero! It's better to buy small fish and shrimp, clean them, blanch them in oil, and chew them whole, bones and all, to supplement calcium.
Supplementing with calcium without vitamin D is ineffective. Calcium absorption and deposition in bones require vitamin D. In other words, calcium can only be absorbed from the intestines and deposited in bones with the help of vitamin D. Therefore, supplementing with calcium without vitamin D will not achieve the desired effect. Similarly, some parents who only supplement with vitamin D without supplementing with calcium may also cause calcium deficiency.
Supplementing calcium simultaneously with other divalent metals (such as iron and zinc) may interfere with each other's absorption, preventing the desired absorption effect. If supplementation is necessary, calcium and zinc or iron can be taken 3 hours apart to avoid affecting their absorption.
