1. For the same dose of calcium, it is better to supplement it in several times than to supplement and absorb it in one large dose. According to the baby's physical condition, the amount of calcium supplementation should not exceed 200 mg each time.

2. It is best to take calcium alone, and avoid taking it with milk, root vegetables, zinc and iron. Protein in milk combines with calcium to form milk lumps, and calcium cannot be absorbed by the body; Excessive intake of oxalic acid in food will affect the absorption of calcium;

The absorption of calcium by human body is competitive with zinc and iron. If taken at the same time, it will not only inhibit the absorption of zinc and iron, but also interfere with the absorption of calcium itself. Therefore, it is best to take calcium alone. If you need to add other elements, it is best to stagger the time, with an interval of more than 2 hours.

3. It is better to absorb calcium before going to bed at night. When sleeping at night, gastrointestinal peristalsis is slow, and food stays in the gastrointestinal tract for a long time, which is beneficial to calcium absorption. Blood calcium levels are generally higher during the day and lower at night.

At night, especially in the middle of the night and early morning, low blood calcium level can stimulate parathyroid hormone secretion, accelerate the decomposition of bone calcium, produce decalcification, cause hypocalcemia, and even make people twitch in severe cases. Calcium supplementation before going to bed can provide calcium source for calcium regulation at night and block the use of bone calcium in the body. Moreover, calcium is related to the stability of autonomic nerves and has sedative and hypnotic effects.

4. Vitamin D must be supplemented for calcium supplementation. The absorption of calcium needs vitamin D, and the metabolic balance of calcium is also affected by vitamin D. You can choose to take cod liver oil (vitamin AD) or vitamin D3 preparation, and you can also promote the conversion of cholesterol in the skin into vitamin D by sunbathing. According to the nutritional requirements of infants and young children, China Nutrition Association recommends that vitamin D400-800IU be supplemented every day.

5. Research evidence shows that increasing the intake of dairy products is conducive to improving bone health. China people's dietary calcium intake is low, while dairy products contain milk calcium which can be efficiently utilized by the body. If the daily milk intake can be increased from 0 to 250g, the intake of protein and saturated fatty acids will not be excessively increased, and the bone density can be increased. The so-called claim that protein in dairy products promotes calcium loss has been denied by research.

Second, the factors affecting absorption

1, calcium absorption is good, depending on the state of calcium.

Research shows that even if the food reaches the standard of "high calcium", it is not practical to take this as a "calcium supplement". "Take milk as an example, it is a kind of food with high calcium content in itself, and it makes little sense to add calcium to it." Calcium carbonate is mostly added to high calcium milk. The absorption effect of this kind of calcium in human body is not ideal.

Adding too many inorganic salts such as calcium, iron and zinc to milk, if it can't be absorbed, will cause a great burden on the human kidney and digestive system. It can be seen that high-calcium milk is not as good for health as ordinary pure milk.

2. The absorption of calcium is also related to the ratio of nutrition.

The absorption of calcium is also closely related to the ratio of other nutrients, for example, calcium and magnesium are absorbed at the same time at the content of 2: 1, which is easier to be absorbed; More sun exposure can promote the accumulation of vitamin D in human bones, and vitamin D can promote calcium absorption. Although some biscuits contain high calcium content, their fat content is also high. In this case, calcium is difficult to be absorbed by the human body.

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Extended data:

There are four periods in a person's life when calcium deficiency is easy: infants and children in childhood and adolescence have great demand for calcium intake because of their growth and development needs; Women need extra calcium intake during pregnancy and lactation; Because of the obvious increase of calcium loss in old age, it is necessary to supplement more calcium externally. The manifestations of calcium deficiency in different populations are as follows:

1. infants and children

The main manifestations are sweating, night crying, night terrors, late teething, late tooth replacement, dental caries, late toddler, chicken breast, anorexia, X-shaped legs, O-shaped legs and so on.

2. Teenagers

The main manifestations are growth retardation, night sweats, fatigue, dental caries and calf cramps.

3. Pregnant women

The main manifestations are backache, leg pain, calf cramp, edema, loose teeth, osteomalacia and bone pain.

4. middle-aged and elderly people

The main manifestations are osteoporosis, easy fracture, loose teeth, numbness of hands and feet, weakness of waist and legs, calf cramps, hunchback and so on.

References:

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