1, only expensive calcium supplements to effectively supplement calcium In fact, the most economical and effective way is to supplement calcium through a balanced daily diet. Many instruments are rich in calcium, but while we pay attention to the calcium content of food, we also pay attention to the absorption rate. Milk and dairy products are generally recommended by many nutritionists as the best, natural calcium supplement because of their high calcium content and absorption rate. Supplementing with 1 to 2 cups of milk daily can effectively prevent osteoporosis. Only when the calcium content in the diet does not meet the body’s needs, it is necessary to take calcium supplements to make up for it. 2, the more calcium supplement the more effective Although calcium intake only reaches a certain amount to obtain the maximum calcium storage, but by no means more is better. When the daily calcium intake exceeds 2000 mg, the absorption of calcium decreases. The recommended standard daily calcium intake set by the Chinese Nutrition Society is 800 to 1200 mg for children, 1000 to 1200 mg for adolescents, 800 mg for adults and the elderly, and 1500 mg for pregnant women and lactating mothers. Only within this range to make up for the calcium, in order to both calcium and not harm the body. 3, calcium tablets can be taken at any time Correctly take calcium tablets in order to effectively replenish calcium. It is generally advisable to take them one hour before breakfast, with juice delivery, which can stimulate gastric acid secretion and promote the absorption of calcium. And foods containing oxalic acid, such as spinach, will combine with calcium to become calcium oxalate, and affect the absorption of calcium, so should be avoided together with calcium tablets. 4, calcium must be supplemented with vitamin D. Because of the prevalence of individual differences, not all people lack both calcium and vitamin D. Children taking vitamin D for a long time will also feedback inhibit the body’s own vitamin D production. Vitamin D can be formed from 7-dehydrocholesterol in human skin under the action of ultraviolet light from sunlight. As long as a healthy person receives enough light (about 3 hours) every day, the vitamin D produced can fully meet physiological needs. Since it is difficult to clearly define the toxic amount of vitamin D and the physiological amount, the use of vitamin D should insist on the lowest dose to achieve the therapeutic effect. The results of nutritional surveys show that Chinese people are generally deficient in calcium, but not necessarily in vitamin D. Nutrients should be supplemented with “what is lacking”. 5, for menopausal women, as long as the calcium supplementation is sufficient At menopause, due to the decline of lecithin and the sudden decline of estrogen levels, will cause rapid calcium loss in menopausal women, compared with men of the same age, the symptoms of osteoporosis more serious. Therefore, menopausal women should consult their gynecologists to prevent and control calcium loss while taking calcium supplements. Effective prevention of osteoporosis starts at a young age with a balanced diet, adequate outdoor exercise, a balanced diet, adequate outdoor exercise, proper calcium supplementation and regular bone density checks.