Calcium is vital to the human body, not only for bone health, but also to improve a variety of diseases, with the increasing concern for health, many people hope to protect their health through calcium supplements. However, there are many people who blindly take calcium supplements, which also lead to some problems, constipation is one of the consequences of blindly taking calcium supplements. In order to stay away from constipation, it is necessary to understand the knowledge about calcium supplementation. 1.Why calcium supplements tend to cause constipation? After taking calcium supplements, it is easy to form hard, insoluble substances. All calcium products on the market contain calcium carbonate, and the absorption rate of calcium carbonate is high after taking calcium supplements. The human body absorbs calcium in the following process: under the action of stomach acid in the abdomen, some of the calcium carbonate will be transformed into calcium chloride, which will form calcium phosphate when it enters the intestine. These calcium salts are difficult to be absorbed, and they also inhibit intestinal peristalsis, making it difficult to discharge, which leads to constipation. Some scientific studies have shown that the calcium element that enters the body tends to combine with food residues (such as fat, oxalic acid, phosphoric acid, phytic acid) in the intestine, so that a harder insoluble substance is formed. The formation of insoluble harder substances makes it difficult to discharge and causes constipation. 2.What kind of calcium products can I choose to prevent constipation? Before buying calcium supplements, you can find out which trusted, reputable and quality brands are currently available in the market. When buying, remember to check the product specification first, it is best to look carefully at the main ingredients of the product, especially to pay attention to whether it contains “sorbitol”. Sorbitol can relax and soothe the intestines, increase the osmotic pressure in the intestinal cavity, so that the water gathered more, so that the role of intestinal expansion and peristalsis accelerated; at the same time can also regulate the intestinal flora, help soften the intestinal excrement, thus promoting defecation, effective prevention of constipation. Therefore, it is recommended to use calcium supplements containing sorbitol components. 3, when calcium supplementation to prevent constipation also need to pay attention to the following points Do not eat with fatty foods. Calcium supplements to the body must be careful not to eat with fatty foods. This is because when too much fat is eaten, the free fatty acids produced after digestion are easily combined with calcium, which reduces the absorption of calcium. The calcium that has not been absorbed into the excrement will cause constipation. When taking calcium supplements, eat less fiber-based foods. When too much dietary fiber such as coarse grains is consumed, the combination of the plant fiber components with calcium will also reduce calcium absorption, causing calcium precipitation and triggering constipation. Try not to eat with oxalic acid vegetables. Some vegetables, such as onions, spinach, cabbage, snow, beans, bamboo shoots, amaranth, rhizome white, etc., their oxalate contained in the body is easy and not yet digested calcium elements combined to form calcium oxalate, affecting the body’s absorption of calcium elements, causing constipation.