Women go through special physiological periods throughout their lives, such as menstruation, pregnancy, lactation and menopause. Because their skeleton and bone mass are less than men’s, coupled with the influence of estrogen, all factors can cause calcium loss. Calcium supplementation is especially important for women of childbearing age, and it is ideal to start when preparing for pregnancy to provide sufficient calcium reserves for future conception. The Dietary Nutrient Reference Intake for Chinese Residents recommends that the appropriate daily intake of calcium for women of childbearing age is 800mg. 1. Dietary calcium supplementation Women of childbearing age are a key group of people who should pay attention to a reasonable diet and advocate the consumption of calcium-rich foods in their daily diet, such as milk and milk products, soy products, kelp, nori, shrimp, sesame, hawthorn and sea fish. In addition, the use of calcium-enriched food (such as high-calcium noodles, high-calcium bread, etc.) is also effective in preventing calcium deficiency, but it is important to understand the calcium content of the product. 2, scientific choice of calcium supplements When the diet is difficult to meet the required amount of calcium, you can choose the appropriate calcium supplements to supplement, women of childbearing age in the choice of calcium supplements, safety and calcium effect must be considered. The first criterion: the calcium content should be high, for example, calcium carbonate contains 40% of calcium is relatively high, while other calcium supplements such as calcium gluconate contains only 9% of calcium. The second criterion: the use of calcium supplements containing vitamin D. The third criterion: calcium supplements must be safe, due to environmental pollution problems easily contain lead or other heavy metals and have heavy metal toxicity, in the choice of the supplement must be sure not to contain harmful elements such as lead, arsenic, etc.. Safety is very important when choosing calcium preparations. Calcium supplements currently on the market include active calcium, compound calcium, refined calcium carbonate, etc. Some studies have shown that refined calcium carbonate has a lower heavy metal content and better safety. The fourth criterion: calcium supplements should be supported by a large amount of clinical medical evidence. The fifth criterion: cost effectiveness. To see those products in the content of calcium elements and the price of a better comparison, while safe and medically proven calcium supplements are preferred. 3, strengthen physical exercise to avoid bone calcium loss Exercise is beneficial to increase bone mass and reduce bone loss. Calcium in the body needs to be absorbed and run to all parts of the body, proper physical activity, especially outdoor activities can increase the synthesis of vitamin D in the body, can also promote calcium absorption. And regular muscle activity produces mechanical stimulation of the bones, which can make the bones more robust and strong. Studies have found that women who exercise outdoors for at least one hour a day have a low incidence of osteoporosis. American scientists study that jumping exercise is the best way to prevent osteoporosis, because the impact of the ground when jumping can stimulate the formation of bone. In addition, not smoking, less alcohol, less coffee and strong tea are conducive to reducing bone calcium loss. 4, calcium supplementation to find out the content of calcium elements “Chinese residents dietary nutrient reference intake” recommended that each person should not exceed 2000 mg of calcium intake per day on a regular basis. If you can’t get enough from food, you can take calcium supplements.