Of course, drugs such as calcium D, calcium in calcium, calcium gluconate and so on can also be used, and the effect is also good. You can take it on the doctor's advice.
People should pay attention to calcium supplementation in middle age.
An adult human body contains 700 ~1400g of calcium, most of which exists in bones and teeth. Every day, 5000mg of calcium is released from bones into plasma, and about 30 ~ 50mg of calcium is excreted. By the age of 50, the total amount of bone will be reduced by about 0 or 7kg. When people get shorter after middle age, it is related to the shortening of decalcification of the spine. If middle-aged people feel easily tired, general malaise, fatigue, backache, etc., they should be alert that this is a signal from the lack of calcium in the body. Calcium deficiency in middle-aged people can lead to osteogenesis deficiency, gradually reduce bone density, form latent osteogenesis deficiency, gradually reduce bone density, and form latent osteoporosis.
In old age, some hyperosteogeny, osteoporosis, tooth loss and tetany will follow.
Therefore, middle-aged people should pay attention to calcium supplementation, and they should take 800 mg of calcium every day to supplement their consumption needs.
The best way to supplement calcium for middle-aged people is to take it from daily diet. You should choose some foods that contain a lot of calcium and are easy to absorb, such as milk, cheese, crab, clams, shrimps, fish, dried pork floss, kelp, laver, auricularia auricula, mushrooms, red dates, sesame sauce, bean products, etc., which are rich in calcium and can be eaten by turns frequently. While eating calcium-containing foods, we should also pay attention to the intake of appropriate amounts of vitamin D and protein to promote the absorption of calcium. Shrimp skin is rich in calcium and cheap, which is a good calcium supplement food. However, it should be noted that because shrimp skin contains a lot of sodium, it is not suitable for people with high blood pressure and kidney diseases to use shrimp skin to supplement calcium.
The best time to supplement calcium
First of all: calcium supplementation should take more calcium-rich foods from natural foods as much as possible. Food is the best medicine, and it has no side effects and is safer. Secondly, if the food you eat can't meet your body's needs, you can use nutritional supplements. As far as possible, nutritional supplements made of natural foods are generally best taken 30 minutes to 1 hour after meals. It is best to go to bed for 4 ~ 5 hours. Be careful not to eat dinner too late. If you always have dinner at 90 o'clock in the evening, or take calcium supplements after eating, and go to bed soon, it will not only induce gastrointestinal diseases for a long time, but also be prone to urinary calculi. This is because the calcium in dinner food, except that part of calcium is absorbed and utilized by the small intestine, will enter the urinary tract and be excreted. The peak of calcium excretion is usually 4-5 hours after a meal. If you eat too late for dinner, when the peak of calcium excretion comes, people will be asleep, and urine will stay in the urinary tract and deposit to form small crystals. Over time, it will gradually expand to form urinary calculi.
Calcium supplementation in science
Calcium deficiency in human body will cause osteoporosis, and the daily calcium intake of normal adults is between 0.6-1.0 g. The needs of developing children, adolescents and pregnant and lactating women will increase accordingly. Calcium can affect bone density. If calcium supplementation starts at puberty and continues, it will have a great impact on people's bones in their life. That is to say, before the age of 35, the bone mass will increase (90% of the bone mass will accumulate before the age of 20, and 10% will accumulate at the age of 21-35). During this period, we should pay attention to reasonable diet and active exercise. On this basis, the peak value of bone can be maintained for a long time, so that the rate of bone loss can be delayed at the age of bone loss (postmenopausal women), thus achieving the purpose of preventing osteoporosis, successfully passing through menopause, reducing the occurrence of fractures and delaying the occurrence of osteoporosis. In addition, the bone must have a certain stress, and the stress acts on the bone to make it strong and improve its ability to resist fractures. When the stress decreases and the reaction decreases, the bones will shrink. Therefore, the only way to improve the stress is to exercise.
How to supplement calcium is scientific? First of all, start with diet.
(1) high calcium diet
It is a fundamental measure to prevent calcium deficiency and an economical and safe method to supplement calcium. WHO (world health organization) specifies that the preventive dosage of calcium is 500mg/ day, and the therapeutic dosage is 1000mg/ day. Usually, the calcium absorption rate in food is only 30%. Milk and bean products are good sources of calcium. Foods containing high calcium include dried shrimp skin, kelp, laver, crispy fish, oysters, seaweed, sesame sauce, etc. Animal bone soup is also rich in calcium, but vinegar should be added during cooking to promote the dissolution and absorption of calcium.
(2) Appropriate protein
It is best to choose high-quality protein foods such as eggs, lean meat, fish, shrimp, chicken and bean products. Excessive protein produces acidic substances in the metabolism of the body, which increases the excretion of urinary calcium and leads to the loss of calcium in the body.
(3) Eat more foods rich in vitamin C.
Such as fresh vegetables and fruits, can promote the absorption of calcium and is beneficial to the formation of bone matrix. However, it should be noted that some vegetables (such as spinach, water spinach, water bamboo, winter bamboo shoots, etc.) contain more oxalic acid, which can combine with calcium to form insoluble calcium oxalate, which affects and prevents the body from absorbing calcium. Therefore, before eating them, boil them in water to remove oxalic acid from vegetables.
(4) Low phosphorus diet
The ratio of calcium to phosphorus is: calcium × phosphorus =30. When the blood phosphorus increases, in order to maintain the constant product of calcium and phosphorus ions, the blood calcium decreases, and the absorption of calcium from the intestine is also poor. Therefore, we should eat less high-phosphorus foods such as soda and cola.
(5) low-salt and low-sugar diet
Develop good lifestyle and habits, quit smoking, limit alcohol and drink less coffee to eliminate obstacles in the process of calcium absorption.
Secondly, moderate exercise. Sunbathing.
In addition, when choosing calcium tablets, you should not only watch advertisements, but also listen to the opinions of specialists. At present, there are many kinds of calcium supplement tablets on the market, mainly calcium carbonate, calcium lactate, calcium gluconate, etc., and their absorption rate is 30%-38%. The absorption of oral calcium is better than that of intravenous injection. The best time to take calcium carbonate is half an hour after meals, and it is better to take it in batches than once, so as to achieve the best absorption effect. Calcium is easy to be absorbed in acidic environment, and it is better for those with high gastric acid content, and those with low gastric acid content can take organic calcium orally, such as calcium citrate. In addition, it is not advisable to drink plenty of water after calcium supplementation to avoid diluting calcium.