Do I need calcium supplements if I exercise regularly?

Everyone knows the importance of calcium supplementation. Young people with a normal diet generally do not suffer from calcium deficiency. But in comparison, children and the elderly are more prone to calcium deficiency. Calcium deficiency in children will seriously affect their physical development. Calcium deficiency in the elderly can easily lead to some bone diseases, such as osteoporosis. Now everyone knows the importance of exercise. Do you need to pay attention to calcium supplementation if you exercise regularly?

Do I need calcium supplements if I exercise regularly?

Exercise can enhance bone density and is a good way to keep fit and lose weight. I recommend foods that are high in calcium, such as milk, eggs, and dried shrimps.

Considering that it may be related to calcium deficiency and fatigue, it is recommended to pay attention to rest and supplement calcium appropriately. It is recommended to try oral · Ge Erqi D. Eat more bone soup and crucian carp soup and lean meat. Drinking milk is the safest and most effective way to supplement calcium. The calcium content in milk is very rich, and the calcium content in every 100 grams of milk can reach 100-110 mg, and this calcium is natural milk calcium, which is easily digested and absorbed by the human body.

Although a lot of sweating causes calcium ion loss when running, this can be replenished through daily diet. So there is no need to worry that sweating during exercise will accelerate calcium loss. On the contrary, outdoor exercise and exposure to sunlight can promote bone calcium absorption and slow down calcium loss. As for whether calcium supplementation is necessary, it is recommended to go to the hospital or relevant institution to do blood calcium and blood phosphorus tests, or bone density measurements, etc. After evaluating the nutritional status of calcium, scientific calcium supplementation should be carried out under the guidance of a doctor. During the calcium supplementation period, pay attention to regular monitoring to avoid excessive calcium supplementation.

Choose the calcium product that suits you:

1. Calcium carbonate: high calcium content and low price, but low solubility, slow disintegration rate, and irritation to the gastrointestinal tract.

2. Calcium lactate: It is easily soluble in hot water, does not rely on stomach acid, does not irritate the stomach and intestines, and has a high absorption rate. It is a calcium supplement specifically for infants and young children.

3. Calcium ammonium phosphate: The calcium content and the price of the drug are medium. The advantage is that it supplements calcium and phosphorus at the same time, which promotes absorption. The disadvantage is that the tablets are difficult to disintegrate and absorb. In addition, it contains high phosphorus, which is harmful to people with renal dysfunction, so it is less used.

4. Calcium citrate: It has good water solubility and better bioavailability than calcium phosphate. Its absorption does not depend on gastric acid. It comes in effervescent tablets and is more suitable for the elderly.

5. Calcium citrate malate: The bioavailability of calcium is particularly high, and the amount of calcium absorption exceeds that of commonly used calcium preparations such as calcium carbonate and calcium in milk. Since this product has high solubility and does not produce precipitation in the solution, it is easy to use.

6. Biological calcium (the main ingredient is calcium hydroxide): It is made from the shells of oysters, clams, and shellfish from near the coast, which are activated at high temperature and then ground into powder. It has a high calcium content, but its aqueous solution is strongly alkaline and has great irritation to the gastrointestinal tract. It is not suitable for infants, children, and the elderly who lack gastric acid.