There are two ways to supplement calcium in the body: food intake and calcium supplement. Foods rich in calcium mainly include milk, bean products and seafood. The calcium agents mainly include calcium carbonate, calcium citrate, calcium lactate and calcium gluconate.

Attention! Calcium supplements should be mixed with food or absorbed after meals, and the effect is better by taking them in stages than by taking them centrally.

2. Absorb calcium:

Nutrients that help calcium to be absorbed and utilized in the body include vitamin D, magnesium, vitamin C and so on.

① Vitamin D: Vitamin D is the most important factor affecting calcium absorption. Vitamin D in food and 7- dehydrocholesterol in human skin are irradiated by sunlight to synthesize vitamin D3, which is then hydroxylated in the liver, especially in the kidney to produce 1, 25- dihydroxyvitamin D, which can promote the absorption of calcium in the small intestine and even in the colon. The human body lacks 1, 25- dihydroxyvitamin D, and the absorption of calcium is only10%; If vitamin D is supplemented and 1, 25- dihydroxyvitamin D is synthesized in liver and kidney, the absorption rate of calcium will increase to 60 ~ 75%.

② Magnesium: Calcium and magnesium are like twin brothers, and they always appear in pairs. When the ratio of calcium and magnesium is 2∶ 1, it is most beneficial to the absorption and utilization of calcium. Therefore, while supplementing calcium, we should pay attention to magnesium intake. Foods containing more magnesium include nuts (almonds, cashews and peanuts), melon seeds (sunflower seeds and pumpkin seeds), cereals (millet and barley) and seafood (tuna, shrimp and lobster).

3 Vitamin C: A large amount of vitamin C in navel orange, grapefruit, orange, citrus, lemon and other fruits can make calcium better absorbed by the small intestine.