Experts dispel 4 major myths! Why do I still suffer from calcium deficiency when I supplement calcium every day? Many people start actively taking calcium supplements after pregnancy, drinking milk and yogurt every day, and taking calcium tablets with three meals, but they still experience symptoms of calcium deficiency such as calf cramps and insomnia. How should I eat during pregnancy to fully absorb the calcium in food and calcium tablets? If you want to increase calcium absorption rate, which corners of your eyebrows should you pay attention to?

Zhang Diyun, a nutritionist at the Nutritional Therapy Department of Zhenxing Hospital, said that based on a normal diet, an average person can consume about 5 to 600 mg of calcium a day. However, because on average you need to supplement 1,000 to 1,500 mg of calcium a day during pregnancy, if you eat less calcium-containing foods, you will need to take at least 500 mg of additional calcium tablets every day.

Zeng Yijie, the attending physician at the Department of Obstetrics and Gynecology of Xinhuixin Hospital, reminded that since the body’s upper limit of calcium absorption is 500 mg at a time, if you eat too much calcium at once, the calcium absorption rate will decrease later. It is best to supplement calcium in stages during pregnancy, such as drinking a glass of milk in the morning and evening, and taking calcium tablets after each meal, so that the body can fully absorb calcium. Comparison of Calcium Content in 5 Major Food Categories No. 1 Dairy Products

Among the 6 major categories of food, dairy products rank first in calcium content. Milk, yogurt, and cheese are all rich in calcium. Calcium, a cup of milk containing 300 mg of calcium. No.2 Beans, fish, meat and eggs

Although fish, chicken, beef, pig, sheep and other meats and internal organs have low calcium content, seafood with shells and bones such as shrimps, dried small fish, and dried shrimps contain high calcium content. More calcium. And because calcium-containing coagulants such as gypsum and salt brine are added when making tofu and dried tofu, the calcium content of soy products is also very rich (however, the calcium content of different soy products is still high and low. The calcium content of traditional tofu and dried tofu is Higher; soy milk and soft tofu have lower calcium content). No.3 Nuts and Seeds

When it comes to calcium-rich nuts and seeds, sesame is the number one. But eating sesame seeds also has eyebrows. How to say it? In fact, the calcium content of black sesame seeds is 20 times that of white sesame seeds, so black sesame seeds are more suitable as a source of calcium supplement than white sesame seeds. It is worth noting that nuts are high in fat, so you must control your intake to avoid eating too much fat at the same time.

No.4 Vegetables

Dark green vegetables and algae are rich in calcium. When cooking, you may wish to use kale, amaranth, red phoenix, qingjiang, kelp sprouts, Vegetables high in calcium such as kelp knots.

Further reading: Can taking probiotics during pregnancy only prevent constipation? It turns out that probiotics have these benefits for pregnant women! No.5 Whole grain rhizomes

Whole grain rhizomes generally have low calcium content and are not the main source of calcium supplement. However, you can still choose oats, mung beans, red beans, lotus seeds and other whole grains to supplement calcium. They The calcium content is a little more than white rice.

Does calcium cause stones?

The calcium that makes up stones is calcium oxalate. Therefore, eating too much spinach, sweet potatoes, chocolate, peanuts and other high-oxalate foods may indeed form stones, but calcium is not the main cause of stones. Calcium phosphate and calcium citrate have high absorption efficiency

During pregnancy, calcium is very important for both mother and fetus. However, according to Chinese people’s eating habits, it is often difficult to obtain enough calcium if we only absorb calcium from food. How to say it? Although dairy products top the list of calcium-containing foods, milk and cheese are not staple foods for Asians, and soy products can also easily cause flatulence. Because of this, calcium tablets are still necessary to make up for the calcium gap during pregnancy. Because pure calcium is an unstable substance, it must be combined with carbonic acid, phosphoric acid, citric acid, glucose and other compounds to make edible calcium tablets; calcium tablets currently on the market can be roughly divided into calcium carbonate, calcium citrate, calcium phosphate, amine There are several types such as calcium acid chelate and calcium lactate.

Calcium carbonate is the most common calcium supplement, but because it is difficult to dissolve in water, even if it is neutralized by gastric acid, the absorption rate is not very good. In addition, it will release carbon dioxide after being absorbed by the human body, which can easily cause flatulence. Therefore, even though it has a high elemental calcium content, it is still not suitable as the first choice for calcium supplementation during pregnancy. In comparison, calcium phosphate and calcium citrate, which contain slightly less elemental calcium than calcium carbonate, are relatively better choices for calcium supplementation during pregnancy because they have high absorption rates, can be supplemented on an empty stomach or after meals, and do not cause flatulence.

The absorption rate of calcium lactate is also good, but if you have lactose intolerance, it is not suitable to take it. Amino acid chelated calcium has a high calcium absorption rate, but is more expensive. If financial conditions permit, you can also consider supplementing with this type of calcium tablets.

Further reading: Stop asking! Pregnant women eating these things may not necessarily cause allergies in their babies, but nervousness may! Taking calcium tablets after meals has the best effect

Dr. Zeng Yijie said that if side effects are excluded and taken at the right time, there is actually not much difference between various types of calcium tablets, such as the absorption of calcium tablets and liquid calcium. The rate is actually about the same. It should be noted that some liquid calcium extracted from glucose contains very little elemental calcium and is not suitable for consumption during pregnancy when a large amount of calcium is needed. In addition, because the main part of the body that absorbs calcium is the duodenum, gastric acid must be used to absorb calcium in the intestine to achieve good results. Gastric acid secretion increases after meals, and calcium supplementation is most efficient at this time.

Will eating too much calcium cause placenta calcification?

There is currently no clear evidence in the medical community that placental calcification is related to calcium supplementation. Placental calcification is mainly caused by physical constitution, aging placental function, smoking or inhalation of second-hand smoke. Experts dispel 4 major myths! Why do I still suffer from calcium deficiency when I supplement calcium every day? Principles of Calcium Supplementation in Three Stages of Pregnancy No. 1 Pregnancy

There is no need to increase the dosage of calcium supplementation in early pregnancy. You only need to follow the adult nutritional requirements recommendations provided by the Ministry of Health and Welfare, and supplement 1,000 mg of calcium a day. Dr. Zeng Yijie said that since the fetus has no need to develop bones in the early stages of pregnancy, at this time, eating more calcium-containing foods such as sesame seeds, dried fish, dark green vegetables, and drinking 1 to 2 cups of milk every day can obtain enough calcium. Calcium. It is worth noting that most symptoms such as vomiting and flatulence will occur in early pregnancy, and calcium carbonate can easily cause flatulence. It is best not to eat calcium carbonate at this time to avoid worsening the symptoms of nausea and vomiting. Second trimester

At this stage, the baby’s bones begin to develop, and the daily calcium intake increases from 1,000 mg to 1,500 mg. According to the proportion of different calcium sources, the calcium obtained from the diet accounts for 500 mg. By taking 500 mg of calcium tablets and 500 mg of dairy products, you can reach a daily dose of 1,500 mg. Dr. Zeng Yijie reminded that since the proportion of elemental calcium in various types of calcium tablets varies greatly, ranging from 9% to 90%, when choosing calcium tablets, you must look at the "elemental calcium content" rather than the "calcium dose". Elemental calcium Content is the key factor in evaluating the amount of calcium. For example, if the dosage of a calcium carbonate tablet is 1,000 mg, but the elemental calcium content is only 40%, it means that in a 1,000 mg calcium carbonate tablet, only 400 mg of calcium can actually be ingested. Elemental calcium content like glucose calcium is only 10%. Therefore, after purchasing calcium tablets, it is best to take them to a doctor to evaluate the actual elemental calcium content, so as to avoid calcium deficiency. In addition, if you do not supplement calcium tablets at all during the second trimester, the symptoms of calcium deficiency will usually be reflected immediately and will not appear until later. Pregnant mothers should not be careless. The third trimester

At this time, the baby is getting bigger, and the pregnant mother must continue to supplement calcium. At this time, you must take in a large amount of vitamin D to increase the calcium absorption rate. In addition to supplementing vitamin D, you can also go out to bask in the sun in the morning or evening when the sun is not too strong. Half an hour in summer and one hour in winter. Combined with walking and breathing fresh air, the body can produce enough vitamin D to promote calcium absorption. Two major symptoms of calcium deficiency in pregnant mothers 1. Calf cramps

Calcium is one of the key elements that stabilizes muscle nerve cells. Once muscle nerve cells lack stability, they will discharge abnormally and cause cramps. Calcium is also an important medium for muscles to transmit signals. When muscles cannot transmit messages smoothly, they will begin to feel weak and tremble abnormally. Because of this, the most typical symptom of calcium deficiency is calf cramps. Some people also experience muscle tremors and joint pain and weakness. 2. Insomnia and light sleep

Calcium has a stabilizing effect on brain nerve cells. Insufficient calcium intake will affect the quality of sleep, making it difficult for people to fall asleep or wake up easily. This is why people often say that drinking a cup of hot milk before going to bed can help sleep, in order to supplement calcium. Loose teeth...are not necessarily caused by calcium deficiency

People of the older generation often say that "giving birth to a child will destroy a tooth." The argument is that a large amount of calcium loss during pregnancy will lead to loose teeth and swollen gums.

However, Dr. Zeng Yijie emphasized that calcium deficiency during pregnancy is a temporary phenomenon and the teeth will not be harmed due to this. Most dental problems during pregnancy are not caused by calcium deficiency, but may be caused by periodontal disease. What you need to do at this time is not to supplement calcium, but to see a dentist. Why am I still suffering from calcium deficiency after taking calcium supplement every day? Reason 1. Insufficient vitamin D

Even if you eat more high-calcium foods and take more calcium tablets, your body will not be able to fully absorb calcium due to insufficient vitamin D. If your pregnancy coincides with winter when there is little sunshine, you may wish to take vitamin D supplements to ensure that the calcium can be fully absorbed. Reason 2. Eat foods that affect calcium absorption at the same time

Foods containing oxalic acid, phytic acid, high sodium, and greasy foods will affect calcium absorption; high-iron foods will compete with calcium; tea, coffee, etc. are diuretics Beverages can also cause calcium loss. When consuming calcium-supplementing foods, you should avoid these foods that affect calcium absorption. Reason 3. Other nutrients compete with calcium for absorption

Many pregnant women take multivitamins as a source of calcium supplement, but nutrients such as iron and magnesium in multivitamins compete with calcium for absorption. And calcium accounts for a low proportion in multivitamins. It is recommended that pregnant mothers also take calcium tablets in addition to multivitamins to absorb enough calcium. Reason 4. Calcium supplementation time is wrong

Calcium carbonate and calcium phosphate require gastric acid dissociation to release calcium ions, and are best when taken after meals; calcium citrate, calcium lactate, and amino acid chelate calcium are It is suitable to be taken before going to bed. If you supplement calcium at the wrong time, the calcium absorption rate will be greatly reduced. Experts dispel 4 major myths! Why do I still suffer from calcium deficiency when I supplement calcium every day? Notes on correct calcium supplementation

1. The digestion and absorption of calcium is limited per unit time. Do not concentrate on calcium supplementation in one meal. It is best to distribute calcium-containing foods evenly to each meal to avoid reducing calcium. mass absorption rate.

2. Oxalic acid will inhibit calcium absorption. It is best to separate foods with high oxalic acid content such as spinach, amaranth, asparagus, coffee, chocolate, etc. from calcium-containing foods in your daily diet. Try to eat a variety of foods to avoid Calcium absorption rate is reduced.

3. Sour food can help the dissolution and absorption of calcium. You may wish to use vinegar or lemon juice when cooking food.

4. Fat-soluble vitamin D is a key nutrient that helps calcium absorption. Fish oil, salmon, tuna, and egg yolks are all rich in vitamin D.

5. It is easy to lose a lot of calcium by consuming foods with high sodium content (heavy taste). During the period of calcium supplementation during pregnancy, it is best to have a light diet.

6. The upper limit of daily calcium intake for adults is 2,500 mg. If it exceeds 2,500 mg, gastrointestinal motility will slow down and cause constipation. It may even cause heart disease due to activation of *** nerve cells and muscles. . In addition, calcium will affect the absorption of other minerals such as iron, zinc, and magnesium, so more calcium supplements are not always better.

7. Pearl powder is calcium carbonate and can be used as a natural source of calcium. However, since the raw material of pearl powder (pearls) is obtained from oysters, there is a risk of heavy metal contamination. In addition, the dosage of some pearl powder products is unclear, raising safety concerns. If you want to buy pearl powder, you should check whether it has passed the heavy metal test and whether the labeling is complete.

8. The calcium dissolution rate of big bone soup is low. Compared with the same amount of milk, the calcium content is less than 1/10 of milk; unless vinegar or lemon juice is added to the soup, the calcium content Uptake is limited. In addition, large bones have a high fat content. Excessive intake of saturated fats during pregnancy can easily lead to weight gain. It is recommended that pregnant mothers should not use large bone soup as a source of calcium supplement.

9. The absorption rate of calcium from food sources is no worse than that of calcium tablets. At the same time, other nutrients can be obtained. It is recommended to supplement calcium mainly with food and supplemented by calcium tablets to make up for the calcium gap in the body.

10. The calcium concentration in the blood will decrease at night, and the coldness at night can easily cause leg cramps. It is best to supplement calcium before going to bed to increase the calcium concentration in the body and reduce the chance of cramps in the middle of the night and early in the morning.

11. Vitamin D can promote calcium absorption and is helpful for pregnant women and fetuses. You may wish to take vitamin D together with calcium supplements.

12. Calcium and iron will affect each other's calcium absorption, so high-calcium foods must be eaten separately from high-iron foods (it is recommended to eat them every other meal or 2 or 3 hours apart).

Calcium supplement recipe during pregnancy

Name

Ingredients

Method

Tips

Sesame Banana Milkshake

250c.c low-fat milk, 2 teaspoons black sesame powder, half a banana (50-60 grams)

Pour all ingredients into a juicer and blend Evenly distributed and ready to drink.

A cup of milkshake has about 230 calories and contains 360 mg of calcium. It is suitable as a calcium supplement snack between meals or before going to bed.

Sakura Shrimp and Egg Fried Rice

One bowl of overnight rice, 1 egg, 1 tablespoon chopped green onion, 20g dried cherry blossom shrimp, 1 tablespoon garlic, appropriate amount of white pepper, 1 tablespoon soy sauce spoon, 1 tablespoon of cooking oil

1. Heat the oil in a pan and sauté the garlic until fragrant, then add the sakura shrimp and stir-fry until crispy.

2. Sprinkle chopped green onion and white pepper, mix well and set aside.

3. Heat the oil in a pan and fry the eggs. When the eggs are almost half-cooked, add the overnight rice and fry together. Try to loosen the rice, mix well, and season with soy sauce and white pepper.

4. Turn off the heat, stir in the sakura shrimp and serve.

Sakura shrimp and egg fried rice can provide about 600 mg of calcium. If you want to add more vegetable ingredients, you can choose onions, white cauliflower, mushrooms, cabbage, etc. with lower oxalic acid content to avoid affecting calcium absorption.

Consultation/Compilation by Zhang Dijun Nutritionist/Editorial Department