The role of calcium supplement

Calcium is very important to us, and the content of different calcium supplements is different. There are many types of calcium. It is best to take calcium alone and avoid supplementing it with milk, vegetables, etc. Because when supplementing calcium, don’t forget that many foods are incompatible or interfere with our absorption of calcium, so we must be special when supplementing calcium.

Choosing the right calcium source

Different calcium supplements contain different amounts of calcium. The calcium carbonate content is approximately 40%, calcium acetate 29%, calcium citrate 21%, calcium hydrogen phosphate 15%, calcium lactate 13%, and calcium gluconate 9%. Studies have shown that there is not much difference in the pure absorption of single calcium supplements in the body. Calcium carbonate has the highest calcium content, but its absorption consumes more stomach acid, which can easily cause indigestion in babies; calcium lactate and calcium gluconate are both organic calcium, which are easy to dissolve and suitable for calcium supplementation for children.

According to the "Dietary Reference Intake Table for Chinese Residents" released by the Chinese Nutrition Society, the appropriate daily calcium intake for infants and young children is divided into age groups: 300 mg for 0-6 months, 400 mg for 6-12 months, and 600 mg for 1-3 years old. When the intake exceeds this amount and increases further, the risk of toxic side effects will increase. If your baby is not calcium deficient, there is no need to supplement calcium blindly.

Calcium supplementation method

1. The same dose of calcium is better absorbed when taken in divided doses than in one large dose. Depending on the baby's physical condition, the amount of calcium supplementation should not exceed 200 mg each time.

2. It is best to take calcium supplements alone and avoid taking them at the same time with milk, root vegetables, zinc, iron, etc. The protein in milk combines with calcium to form milk curds, and the calcium cannot be absorbed by the body; excessive intake of oxalic acid in food will affect the absorption of calcium; the body's absorption of calcium 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, calcium supplements are best taken alone. If other elements need to be supplemented, it is best to stagger the time, with an interval of more than 2 hours.

3. Calcium is better absorbed if you take it before going to bed at night. When sleeping at night, gastrointestinal motility is slower and food stays in the gastrointestinal tract longer, which is conducive 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 levels can stimulate the secretion of parathyroid hormone, accelerate the decomposition of bone calcium, cause decalcification, induce hypocalcemia, and in severe cases can cause convulsions in the body. Calcium supplementation before going to bed can provide a calcium source for nighttime calcium regulation and block the body's mobilization of bone calcium. Calcium is also related to the stability of the autonomic nervous system and has a sedative and hypnotic effect.

4. Calcium supplementation must include vitamin D. Vitamin D is required for calcium absorption, and calcium metabolic balance is also affected by vitamin D. You can choose to take cod liver oil (vitamin AD) or vitamin D3 preparations, or you can promote the conversion of a type of cholesterol in the skin into vitamin D through sun exposure. The Chinese Nutrition Society recommends daily supplementation of 400-800 IU of vitamin D based on the nutritional needs of infants and young children.

In short, don't miss the golden period of calcium supplementation for infants and young children. In order to achieve the best calcium supplementation effect for infants and young children, you should choose the most suitable calcium source and appropriate dosage, take it before going to bed at night, avoid taking it with milk, food, etc., and appropriately supplement vitamin D to increase calcium absorption.