1) Dietary calcium is the key to face the problem of calcium deficiency, dietary adjustment is the first choice. In daily food, food with calcium function is mainly divided into the following six categories: 1. Milk and dairy products such as cow's milk, goat's milk and its milk powder, cheese, yogurt, condensed milk, etc. This is the most effective and safest food for the human body, as well as the most scientific. This is the most effective, safe and scientific calcium supplement for human body. Milk itself has a high calcium content and is highly utilized, making it an excellent source of natural calcium. Normal people can basically satisfy their calcium needs by drinking about 300 ml of milk a day and taking a balanced diet that is scientifically sound. Other dairy products such as yogurt and cheese are also available. 2. Beans and soy products are soybeans, beans, lentils, fava beans, tofu, dried tofu, tofu skin, tofu milk and so on. Beans are rich in high-quality protein, unsaturated fatty acids, calcium and vitamin B1, vitamin B2 and niacin, etc. Long-term consumption can obtain rich nutrition while preventing osteoporosis. In addition to soy products, often eat river, seafood, such as crucian carp, carp, silver carp, loach, shrimp, shrimp, shrimp, crab, kelp, seaweed, clams, sea cucumbers, snails and so on. The same can achieve the purpose of calcium. 3. nut foods This kind of food includes almonds, peanuts, pine nuts, etc., because it is rich in fat, vitamins, minerals and a lot of calcium, has the effect of anti-aging, often eat can be strong bones, strengthen the body. If the above foods are not enough to satisfy the body's needs, it is not too late to consider choosing the appropriate products for calcium supplementation. 4. Meat and eggs such as lamb, pork brains, chicken, eggs, duck eggs, quail eggs, loose eggs, pork floss, etc. 5. 5. Vegetables such as celery, rape, carrots, turnip tassels, sesame seeds, parsley, potherb mustard, black fungus, mushrooms and so on. 6. Fruits and dried fruits such as fruit and vegetables. 6. fruits and dried fruits, including lemon, loquat, apple, black dates, dried apricots, orange cake, dried peaches, almonds, hawthorn, raisins, walnuts, watermelon seeds, pumpkin seeds, dried mulberries, peanuts, lotus seeds and so on. In addition to choosing calcium preparations reasonably, sun exposure, balanced nutrition and scientific cooking are also very important. There are many daily foods available for calcium source supplementation. 2) What are other good ways to take calcium supplements? 1. Eating less salt is equivalent to calcium supplementation British scientists have found that the amount of salt intake in the diet is the main determinant of the amount of calcium discharged. The more salt you consume, the more calcium you excrete in your urine, and the worse the absorption of calcium will be. 2. Dietary disorders are the cause of calcium deficiency. Nutrition is closely related to bone density. Poor nutrition at an early age will hinder the normal development of bones, leading to accelerated bone loss in old age; a disordered diet in adulthood is also an important cause of calcium deficiency and osteoporosis. 3. Taking Calcium Tablets is the Best Way to Get Calcium There are many natural foods that we consume every day that can be used for the purpose of increasing calcium, such as dairy products, soy products, etc. These foods are more effective than calcium tablets. Compared to calcium tablets, these foods exist in cheap and easy to consume, and should be the first choice for calcium supplementation. In addition to daily food adjustments, if it is not enough to meet the body's needs, the use of nutrient supplements or fortified food is also one of the means to solve the micronutrient intake deficiencies. Diabetic patients must be careful about calcium supplementation. Diabetes is easily combined with osteoporosis, then you need to supplement adequate calcium, of course, simple calcium supplementation can not have an absolute therapeutic effect on osteoporosis, you need to take a combination of vitamin D preparations, calcitonin, etc. in order to achieve a good effect of calcium absorption, so as to alleviate the symptoms of osteoporosis. 4. Calcium supplementation also needs more sunshine and more exercise In addition to the calcium supplementation food and nutrient supplements introduced above, in order to better absorb calcium, we should also do some auxiliary work with calcium supplementation: usually more sunshine, sufficient ultraviolet irradiation can promote the synthesis of vitamin D in the body to improve the absorption rate of calcium; increase physical exercise, more activities to move the bones and joints, muscle stretching exercises can improve the nutritional status of the skeletal muscles, and improve bone density. This can improve the nutritional status of skeletal muscles and increase bone density. 5. How to choose calcium supplement products In the dazzling army of calcium supplement products, people are often lured by the powerful publicity campaign, it is not easy to choose a suitable and scientifically effective calcium supplement products. On the whole, the insurance rate of choosing the better-recognized brand-name products from large manufacturers is higher than that of other brands. Secondly, in the calcium supplement at the same time to supplement vitamin D, vitamin D can improve the absorption rate of calcium, effectively help the absorption of calcium in the body, increase the efficacy of calcium supplementation.