Are you a “rational fan” of calcium?

Calcium is the most abundant mineral in the human body. It is not only an important component of bones and teeth, but also participates in maintaining a variety of physiological functions. Calcium is one of the most popular nutrients in the country. From the consumption data of online nutritional supplements, calcium always ranks at the top. Who doesn't have a bottle of calcium tablets to keep up appearances? Even if you may have forgotten its existence.

Although medicine is not as good as food, the dietary calcium intake of Chinese residents is generally low. Compared with other countries, my country's traditional dietary habits have less intake of dairy products, and the intake of calcium-rich beans and bean products is also insufficient.

The 2015 "Report on the Nutrition and Chronic Disease Status of Chinese Residents" shows that the average daily calcium intake of Chinese residents is 366.1 mg, less than half of the recommended amount.

Middle-aged and elderly women suffer from a large amount of bone loss. If they are unable to get enough calcium from their diet, calcium-fortified foods or calcium supplements are a good cost-effective option.

Calcium is indeed attractive. If you have fallen into the trap, it is better to be a rational fan and put in some effort to avoid the pitfalls.

1

Taking too much at one time will reduce calcium absorption

The human body is amazing and will automatically regulate calcium absorption.

When your calcium intake is low, your calcium absorption rate will increase. Conversely, when your calcium intake is high, your absorption rate will decrease, and you should try to achieve a balance.

When calcium intake exceeds the body's needs, the excess calcium is retained in the body and will be excreted in the urine to a certain extent. If you take in too much calcium, the body cannot use it and it is a pure waste.

The amount of calcium needed to achieve one's own calcium balance varies greatly among different races, ages, genders, etc. It is recommended that Chinese residents directly refer to the recommended intake in the "Dietary Reference Intakes for Chinese Residents (2013 Edition)", as shown in the table below.

*RNI: Recommended Intake; UL: Upper Tolerable Intake

For special groups with strong calcium needs, especially pregnant women and perimenopausal women, calcium supplements can be taken at the doctor's suggestion. If you also eat other calcium-fortified foods at the same time, you may accidentally over-supplement, so try to develop the habit of paying attention to labels.

2

Excessive calcium supplementation affects the absorption of other minerals

Excess calcium can inhibit the absorption of iron and zinc, while the imbalance of calcium-magnesium ratio and calcium-phosphorus ratio caused by a high-calcium diet can also reduce their biological absorption rate.

3

High-dose calcium supplementation may increase risk of kidney stones and cardiovascular disease

The UL value of calcium for adults in my country is 2000 mg. Exceeding this amount poses certain risks.

As mentioned earlier, excess calcium will be excreted in the urine, and hypercalciuria is an important risk factor (not a determining factor) for kidney stones.

Studies have found that excessive calcium supplementation in elderly women may increase the risk of cardiovascular disease. Although there is still controversy, for safety reasons, it is better not to be crazy about calcium. After all, the exaggerated calcium is just a legend.

4

Supplementing calcium alone may easily lead to neglect of exercise and vitamin D supplementation

Instead of being a "calcium-only fan", it is better to be more philanthropic.

Because whether it is for the bone health of teenagers or for the prevention of osteoporosis in the middle-aged and elderly, physical exercise is more effective than simply supplementing calcium. The nutrients that affect bones are not just calcium, but also vitamin D, phosphorus, protein and vitamin A.

Finally, a brainwashing sentence:

Nutritional top mineral calcium, it is not easy to say I love you;

Take supplements from food and medicine rationally, and maintain health scientifically without being blind.

Author: Huang Yuanyuan | Registered dietitian and Chinese nutrition expert

Reviewer: Xu Shufang | Chief Physician of Clinical Nutrition Department

Editor: Mia

Proofreading: Yunjie

Source: China Good Nutrition