Calcium supplementation according to age group

　　Absorption is the key, milk calcium supplement is the first choice

　　The key to whether calcium supplementation is effective or not depends on absorption. The calcium added in many high-calcium foods is inorganic calcium, such as calcium carbonate and calcium phosphate. The absorption rate of these calcium is only about 20%. If you supplement it too much, it will absorb less. If you supplement it in large amounts for a long time, it may also cause too much unabsorbed calcium to be deposited in the body to form stones.

　　Experts suggest that the best way to supplement calcium is to drink milk. Many people always think that to supplement calcium, they need to eat high-calcium foods. Otherwise, why would it be called "supplementing"? In their minds, adding extra calcium counts as high calcium. In fact, experts point out that milk itself has a high calcium content. Just two bags of milk a day can meet the daily calcium requirement of the human body. Moreover, the milk calcium in milk is rich in nutrients, including calcium citrate, ionized calcium, zinc, phosphorus, immunoglobulin and other ingredients. The intestinal absorption rate is as high as 40%, and it has little irritation to the intestines. Even people with poor gastrointestinal function can drink it with confidence.

　　Don’t forget to supplement vitamin D3 when taking calcium supplements

　　Another factor that affects calcium absorption is vitamin D. Vitamin D3 can promote intestinal absorption of calcium and calcium deposition in bones. Under normal circumstances, the human body does not lack vitamin D3, because under ultraviolet irradiation, the human body skin Converts a form of cholesterol under the skin into vitamin D3.

　　However, due to changes in people's lifestyles today, there are not many opportunities for skin to be exposed to ultraviolet rays, leading to a lack of vitamin D3 in the body. Therefore, proper supplementation of vitamin D3 while supplementing calcium will make the effect of calcium supplement better. Many dairy products on the market are now added with vitamin D. Compared with added calcium, this kind of dairy products is more scientific and effective in calcium supplementation.

　　middle elderly Calcium supplementation requires collagen supplementation

　　If middle-aged and elderly people simply supplement calcium, the calcium cannot be fully deposited on the bones. This is because in addition to calcium, there is an important substance in the bones called collagen, which is an important substance to ensure the toughness of the bones. As we age, the collagen in human bones will slowly lose.

　　The collagen content in the bones of middle-aged and elderly people is only 1/3 of that of teenagers. If there is less collagen, there will be no "residence" for calcium to adsorb, and it will not be able to be deposited on the bones.

　　Therefore, when supplementing calcium for middle-aged and elderly people, they should also pay attention to supplementing collagen, so as to achieve true calcium supplementation.