Calcium is the most abundant element in the body, with about 1,200 grams, and is one of the most deficient elements. Ninety-nine percent of it forms bones and 1 percent is found in the soft tissues of the blood. Whether the body is deficient in calcium is related to two reasons. One is the peak bone mass, that is, at about 35 years of age, the human bone mass to reach the highest bone mass in life when the calcium content, mainly by genetic factors, calcium supplementation factors and exercise factors; second is the calcium loss situation, by the calcium supplementation, loss and living habits are determined, such as addiction to alcohol and tobacco, coffee, tea, cola, excessive salt intake, less meat or eating too much meat can lead to calcium loss. 1. Do not go with the advertisement. Increase your own health care knowledge and correct understanding of calcium supplementation. Calcium product manufacturers often use stars as precursors to attract consumers. This should be based on their own needs to make a choice, and do not be confused by the various types of loud calcium supplement trade names, bearing in mind that such commercial terms are pure hype, and most do not exist in the field of nutrition. 2, do not listen to the exaggerated propaganda of some calcium products. For example, some advertisements claim “good deposition and fast absorption”, which makes people believe that the absorption of calcium is a simple process, but in fact, calcium enters the body first into the bloodstream, and then forms calcium-containing cells, and then penetrates the outermost hard layer of the bone through a complex process of change and is fixed to the bone inside. Another advertisement claims that their products “particles are several times smaller than normal products”, but in fact the size of the particles is only a physical change, and can not essentially improve the absorption rate of calcium in the human body; the current absorption rate of calcium in calcium products is only about 30%, and in fact there is no so-called “95% In fact, there is no so-called “95%” absorption rate. 3, try to improve the structure of the diet to achieve the purpose of obtaining adequate amounts of calcium from natural foods. In the family daily food, more calcium containing milk, cheese, eggs, soybean products, kelp, seaweed, shrimp, sesame, hawthorn, sea fish, vegetables, etc., especially milk, every 100 grams of fresh milk contains 120 mg of calcium, if each person drinks 250 grams of milk per day, it can provide 300 mg of calcium; drink 500 grams of milk per day, it can supply 600 mg of calcium; plus other foods in the diet It is worth noting that when consuming these calcium-rich foods, too much food containing phosphate, oxalic acid and protein should be avoided to avoid affecting the absorption of calcium. 4, test the calcium content, should go to a regular hospital. The “single photon bone density tester” placed in the store pharmacy can only measure the ulna and radius of the arm, and the main danger of calcium loss is the lack of calcium in the lumbar spine and hip bone, so this test is not accurate. And this kind of instrument is a radioactive source, its radiation will have an impact on the body. 5, calcium products are not the more expensive the better, should be selected according to their own needs. There is no big difference in the quality of calcium products in circulation in the market today. Calcium carbonate contains high net calcium, high absorption rate, is a traditional calcium supplement, but it is not suitable for people with stomach acid deficiency; calcium phosphate contains high phosphorus, but not for people with chronic renal insufficiency. 6, calcium supplementation is not the more the better, the important thing is to see the absorption. Each time you take more than 200 mg of elemental calcium, it will reduce the absorption rate. 7.Calcium deficiency in the elderly is an important cause of osteoporosis, and calcium intake should be strengthened from both improving the diet structure and taking calcium products. In the intake of calcium-containing foods, the elderly should consider their own physical condition and eat a reasonable and moderate diet to promote body absorption; when taking calcium products, it should be noted that the intestinal absorption capacity of calcium is weaker in the elderly, and taking calcium preparations alone cannot effectively prevent osteoporosis from the pathogenesis, and a certain dose of vitamins must be taken to prevent calcium loss, improve the intestinal absorption capacity of calcium, and promote bone metabolism and bone formation. However, special attention should be paid to the fact that calcium supplementation alone cannot prevent osteoporosis comprehensively, and factors such as endocrine disorders, reduced vitamin D vitality, reduced exercise, and excessive salt intake may lead to osteoporosis in the elderly. 8. Children should take calcium as a dietary supplement, and special care should be taken when taking calcium products. Children with weak gastrointestinal function should not choose calcium products with strong alkalinity, such as calcium carbonate, active calcium, etc. They should not drink soft drinks and carbonated beverages at the same time as taking calcium products to avoid reducing the absorption rate. In addition, children who take calcium products in excess will inhibit the absorption of zinc, so calcium supplementation for children with zinc deficiency should be based on dietary supplements. 9. When taking calcium products with added vitamin D, beware of cumulative poisoning. Many consumers believe that calcium supplements can only be chosen in combination with vitamin D. This is a misconception, as individual differences in the human body are common, not all people are deficient in both calcium and vitamin D. Some people taking vitamin D for a long time may inhibit the formation of their own vitamin D in the body, or cause vitamin D intake and accumulation of poisoning, the symptoms of poisoning for hypercalcemia caused by liver and kidney function damage and Soft tissue calcification, manifested as loss of appetite, unresponsiveness, arrhythmia, dyspnea, nausea and vomiting, thirsty and polyuric, constipation, etc. 10, some disease patients, should be under the guidance of the doctor calcium supplementation. Studies have found that improper calcium supplementation for heart patients can lead to personal accidents due to calcium deposition. Therefore, patients with hypertension, coronary heart disease and other cardiovascular diseases should take calcium or take calcium preparations to achieve the purpose of lowering blood pressure under the guidance of a specialist, and should not blindly take calcium to avoid accidents. In addition, patients who are taking thyroid hormones, tetracycline, corticosteroids and other hormonal drugs should consult with their doctor first when taking calcium supplements, because calcium supplements and such drugs may interact and have adverse effects on the human body.