Many people know they are calcium deficient, and quite a few people regularly supplement with calcium. However, among those who struggle to supplement calcium, not everyone does it correctly or sufficiently. A small oversight can lead to falling into a误区, which in turn hinders calcium absorption. Which of the following calcium supplementation误区 apply to you?
误区 1: Drinking cola and coffee as water
In recent years, there has been a trend of younger people developing osteoporosis, and part of the reason may be attributed to the cola and other carbonated drinks that young people often consume. These beverages contain phosphate, which not only reduces the body's absorption of calcium but also accelerates its loss.
误区 2: Taking too much calcium at once
Calcium supplementation should not be done in large doses at once; it should be taken in small, frequent doses. It is recommended to buy calcium supplements with a lower dosage and take them two to three times a day. This is especially important for the elderly, whose digestive and absorption functions are declining. Supplementing with small, frequent doses can reduce the occurrence of problems such as constipation, kidney stones, and bladder stones.
误区 3: Not exercising after taking calcium supplements
Calcium ingested first enters the gastrointestinal tract, then moves into the bloodstream, and finally is transferred from the blood to the bones. Therefore, only by exercising more, increasing the intensity and frequency of exercise, can calcium in the blood be converted to the bones. Thus, exercise helps improve calcium absorption and maintain bone density. The activities most beneficial for bone health are walking, jogging, climbing stairs, and dancing. It is recommended to do aerobic exercise at least twice a week.
误区 4: Neglecting vitamin D and elemental calcium
Our Chinese population has relatively low levels of vitamin D, which means that much of the calcium supplemented cannot be absorbed and utilized, leading to a situation where one is still calcium deficient despite daily supplementation. Therefore, one should choose high-concentration calcium sources with high elemental calcium content, such as calcium carbonate, to fully meet the calcium requirement. In addition to elemental calcium, vitamin D is also crucial. Vitamin D acts like a transport vehicle; only in its presence can calcium be "transported" into the body.