Introduction of calcium
Calcium is the most abundant mineral in the human body.
99% of it is found in bones and teeth. The remaining 1% of calcium is distributed throughout the body in the form of free or bound ions.
It is closely related to the growth of the human body and bone developments.
Therefore, the body is good and important to have enough calcium.
Calcium can bring benefits to the permeability of cell membranes.
Calcium plays a pivotal role in intracellular (which can be used as a second messenger) and intercellular communication.
Therefore, the concentration of calcium ions in each cell must be After strict control.
Calcium also helps regulate the functions of the heartbeat, nervous system, and immune system, as well as assists in muscle contraction and promotes blood coagulation.
It is also good for people who are prone to insomnia or cramps because calcium can help stabilize mood and relax muscles.
Human body effects of calcium
There are many benefits of consuming enough calcium. Here is a summary of the effects of calcium and the benefits of calcium.
The main calcium functions and benefits are listed below for your reference, and you can better understand the effects of calcium supplementation on the body.
- Strong bones and teeth
- Strengthen the nervous system
- Stabilize mood and prevent insomnia
- Help lower cholesterol
- Reduce the incidence of cardiovascular diseases (e.g. hypertension, heart disease)
- Coordinate muscle contraction (prevent cramps)
- Help blood clotting
- Slow down bone loss and reduce the incidence of fractures
- Reduce the incidence of diabetes
- Can relieve symptoms of premenstrual discomfort
- Can regulate the permeability of cells, and then adjust the physique
Calcium deficiency diseases and symptoms
In addition to mentioning the benefits of sufficient calcium in the human body, I also sorted out the diseases that may be caused by a lack of calcium for everyone.
After comparing medically, it was found that if the human body lacks calcium for a long time, the following symptoms may occur.
- Osteoporosis, easier to fracture
- Adults are more prone to rickets, and children are more prone to rickets
- Dental dysplasia
- More prone to insomnia
- Emotional anxiety and inattention are easier
- Muscle spasms, numbness of hands and feet, back pain
- Arrhythmia, susceptibility to cardiovascular disease
- Joint pain, arthritis
What are the side effects of taking calcium?
Although calcium has many benefits to the human body, it is also very important to control the intake. Excessive amounts are not good.
Excessive calcium intake not only does not benefit the body but may also cause other symptoms.
Therefore, it is also important to understand the intake of calcium and how to eat!
- May cause increased burden on liver metabolism
- If you choose a poor quality calcium source, it may increase the incidence of stones
- The feeling of loss of appetite, nausea, or occasional vomiting
- This affects the absorption rate of other essential minerals
- Feeling abdominal pain
- Fear of causing hypercalcemia
Calcium food table
It is also recommended to supplement calcium through natural foods.
The following summarizes natural foods with high calcium content and recommends calcium supplementation for everyone.
Recommended animal ingredients for calcium supplementation:
Milk, fish, and shellfish, dried small fish, cheese, yogurt, egg yolk, liver
Recommended botanical ingredients for calcium supplementation:
Sesame, nuts, soybeans, green vegetables, whole grains, seaweeds
What to pay attention to when eating calcium tablets?
How to eat when supplementing calcium is also very important.
The following are more precautions in the way of eating, or the effects and benefits of different ingredients due to the combination of ingredients.
- Eating foods containing a lot of oxalic acids (e.g. soybeans, spinach) is more likely to interfere with the body’s absorption of calcium. Excessive oxalic acid may also increase the chance of kidney stones. It is better to eat at intervals in the way of eating.
- Alcohol, nicotine, and caffeine are more likely to hinder calcium absorption
- High-calcium supplements will affect the efficacy of antihypertensive drugs and antibiotics, and affect iron absorption. If you are taking medication or are iron deficient, it is recommended to consult a professional doctor before taking it. How to eat it is more suitable for you
- Calcium is easier to be absorbed in an acidic environment. It is recommended to be eaten with vitamin C. It is beneficial in terms of efficacy.
Recommended daily amount of calcium
In addition to the precautions on how to eat, another important point is how to eat enough to not exceed the amount.
- 4 to 6 years old: 600 mg/day
- 7 to 9 years old: 800 mg/day
- 10 to 12 years old: 1000 mg/day
- 13 to 18 years old: 1200 mg/day
Recommended daily calcium intake for adults over 19 years old: 1000 mg/day
Maximum daily intake for adults: 2500 mg/day
Who is best for a calcium supplement?
Most people think that only older elders need calcium supplementation. This concept actually needs to be revised:
-“All people” need to be supplemented with standard and appropriate calcium-
According to scientific research in the United States, after the average adult is 28-30 years old, the calcium in the body is lost at a rate of 0.3-0.5% per year.
By the age of 60, there is already more than 50% calcium loss!
In the report on the changes in the nutritional, more than 90% of the people in the country suffer from insufficient calcium intake, so everyone should supplement calcium in a timely manner.
But of course, some ethnic groups are more recommended for calcium supplements:
- Children, adolescents (growth, bone development stage)
- Pregnant women, breastfeeding mothers
- Menstrual pain, menopausal women
- People who are prone to emotional instability, insomnia, and anxiety
- People who are prone to cramps, backaches
- Patients with hypertension, cardiovascular disease
Common types of calcium
Regarding the types of calcium/calcium tablets, there are seaweed calcium, calcium carbonate, calcium phosphate, oyster calcium, pearl calcium, calcium citrate, calcium lactate, milk calcium, or amino acid chelated calcium…etc. Comparison of absorption rate and calcium content Who is good?
Calcium content: calcium carbonate> seaweed calcium> calcium citrate> amino acid chelated calcium> calcium lactate
Calcium absorption rate: amino acid chelated calcium> seaweed calcium> calcium citrate> calcium lactate> calcium carbonate
Vegan options: seaweed calcium, calcium lactate, calcium citrate
So if you choose the type of calcium/calcium tablets, seaweed calcium will be the better choice under the evaluation of the total absorption rate and calcium content.
Which brand of calcium tablets is better? Selection steps
There are many calcium-related health food brands on the market, with a dazzling array.
Compare the advantages and disadvantages of each in terms of eating methods and ingredients. How to choose high-quality calcium supplements?
We have compiled the most frequently recommended brand differences for everyone. After the common ground, sort out the following selection mentality:
How to choose various calcium brands?
Selection method 1: Naturally extracted calcium source is better
Representative natural ingredients: seaweed calcium, milk calcium
Representative chemical synthesis components: calcium carbonate, chelated calcium
Different brands use different calcium sources. Each calcium source has its advantages and disadvantages.
However, in this era full of processed products, if you can eat natural extracts, you will still expect to eat as little as possible chemically synthesized ingredients.
Return to more pure nutritional intake and supplements.
Selection method 2: Remember to check the calcium content
High content of calcium is not necessarily the best. The main reason is the absorption rate or bioavailability of this calcium source component in the human body.
Because the calcium source selected for each brand is different, its molecular structure and molecular weight are also different.
So when choosing a suitable brand, remember to pay attention to the calcium content in this calcium supplement.
Selection method 3: Know what is the calcium absorption rate
Different components of calcium can be absorbed by the body at different rates after consumption.
Choosing a calcium source with a high absorption rate can save much effort in calcium supplementation.
Many people often say that eating this calcium tablet seems to be ineffective. Part of the reason is that the calcium absorption rate is low.
The calcium content that is eaten seems to be high, but because the proportion of calcium that can be absorbed by the body is very low (maybe <20% ), so the effect is greatly reduced.
Selection method 4: Whether to add beneficial compound collocation (e.g. vitamin D, K2, magnesium)
Many people are curious about how calcium should be eaten to have a greater effect. Choosing a beneficial combination is a very important key to correct eating!
Vitamin D> Calcium’s best friend can assist in calcium absorption.
Vitamin K2> helps the conversion of calcium, allowing calcium ions to be stored in the bones. At the same time, K2 can also transport calcium ions accumulated in blood vessels to prevent vascular calcification.
It is the current European and American trend to add K2 to calcium supplement products.
Magnesium> There is a certain ratio of calcium to magnesium in the blood.
If the intake of magnesium is insufficient, the intracellular calcium content will continue to increase, causing the muscles to fail to contract normally and feel tired and anxious.
Calcium and magnesium also help stabilize nerves and help sleep quality.
Selection method 5: Small package is better
Because calcium is easy to absorb water and be damp, the large bottles are relatively easy to be damp and deteriorate.
Selection method 6: Capsules or powder packets are better than tablets
It is required in the manufacturing process. Generally, tablets need to be made with more chemical compounds.
Therefore, when choosing a brand, it is recommended to choose brands that use capsules or powder packs.
Selection method 7: Choose patented raw materials for more peace of mind
In the face of many brands, selecting patented raw materials is a good criterion for judging the quality of raw materials.
All patented raw materials taken internationally must pass various inspections, so it is more secure for consumers.
Selection method 8: Choose brands that have passed many inspections and certifications
When making a brand selection, of course, the more inspections and certifications the product has obtained, the better, and let a credible unit help you check.
Selection method 9: Vegetarians should pay attention to whether it is a vegan and edible source of calcium
While paying attention to the intake of different brands, how to eat, and how to eat to achieve better results, as eating habits change, there are more and more vegetarians.
Vegetarians should remember to pay attention to whether the brand they choose it is vegan and edible.
If it is a capsule, you should also pay attention to whether it is a vegetable capsule.
Where can I buy the best Calcium supplements?
In recent years, food safety problems in various countries have exploded, and it is not healthy but black-hearted products that everyone spends on. Therefore, European and American products with relatively strict quality control have become popular products.
And iHerb.com is a large-scale medical cosmetics e-commerce company in the United States. It has a high satisfaction rate of 97% in the evaluation of Google customers. It provides global home delivery so that you can buy it without risking buying fakes through purchasing high-quality health products.