Which calcium tablets are good for teenagers?

For teenagers, their bodies are in a plastic period. The development of bones has basically taken shape, but the bones are not particularly hard, so they also need to supplement some calcium. Many parents will choose to give their children some calcium tablets, because calcium tablets are particularly easy to absorb and taste better, which is more suitable for children. So which type of calcium tablets is better for teenagers?

When is the best time to supplement calcium?

Calcium supplement before bed

Scientists have found that the best time to supplement calcium during the day is before going to bed every night. Supplementing calcium before going to bed can provide sufficient raw materials for calcium metabolism at night, increase the concentration of calcium in the blood, and reduce the occurrence of diseases such as heart disease, stroke, asthma, and emphysema. At the same time, the time of day when bones absorb calcium most is at night. Taking calcium tablets or drinking milk before going to bed with 1 to 2 soda crackers is a classic strategy for calcium supplementation recognized worldwide.

Calcium supplementation during the day

Taking calcium supplements during meals will reduce the body's calcium absorption rate and cause waste, while gastric acid is conducive to the degradation and absorption of calcium. Therefore, the best time to supplement calcium during the day is about 1 hour after a meal.

Calcium supplementation precautions

1. The applicable population should be distinguished

Not all bone and joint diseases require calcium supplementation. Arthritis is one of the main causes of leg and foot pain in the elderly. Symptoms need to be relieved by controlling inflammation and treating the cause. Calcium supplementation is generally not recommended, but it is needed to prevent and treat diseases such as osteoporosis.

2. Take it at the right time

Nighttime is the peak time for the body to excrete old bone tissue. At this time, the blood calcium concentration in the body is lower, and the calcium absorption effect is best. It is generally recommended to take calcium tablets within 1 hour after dinner and/or about 2 hours before bedtime.

3. Avoid certain foods when taking calcium

There are many calcium supplements on the market now, and calcium supplements need to be absorbed through the digestive tract. Foods such as spinach and coriander contain a lot of oxalic acid, and various coarse grains and celery are rich in fiber, which will affect the absorption of calcium. Tea also hinders calcium absorption. It is recommended to avoid eating these foods 2 hours before and after taking calcium tablets.

4. Get enough sun

Vitamin D can promote the absorption and utilization of calcium, while sunlight can promote the synthesis of vitamin D in the body. It is recommended that people who supplement calcium should sunbathe before 10 am and after 2 pm. If you cannot guarantee enough time to get sun exposure, you can eat more foods such as animal liver and egg yolk to get vitamin D.

What calcium tablets are suitable for teenagers

5. Calcium supplementation should be combined with exercise

Calcium is absorbed better when bones are under weight. Therefore, it is recommended to exercise regularly during the calcium supplementation period, such as brisk walking, Tai Chi, jogging, etc.

Calcium supplementation can prevent osteoporosis, but it cannot be taken blindly or excessively for a long time. Otherwise, it will easily lead to kidney stones, hypercalcemia and other conditions, and will also affect heart function. Therefore, calcium supplementation must be scientific and reasonable to effectively prevent osteoporosis.