Osteoporosis is a common disease among menopausal women and the elderly, and its incidence ranks 7th among all common diseases in the world. With the increasing improvement of people’s living standards and the accelerated aging process of our population, osteoporosis has become more and more important to everyone. How to prevent osteoporosis has become a topic of the whole society. From the analysis of the dietary structure of our countrymen, we belong to the calcium-deficient population. We should take in 800 to 1000 mg of calcium per day, but our daily ordinary diet can only provide us with 500 to 600 mg of calcium, sometimes even less. A typical 250 ml bag of milk can provide 200 mg of calcium. So, theoretically, we can make up for the lack of calcium intake by drinking an extra bag of milk every day, but many people not only drink milk but also take other calcium supplements but still suffer from osteoporosis. Why can’t osteoporosis be effectively controlled even though we have strengthened calcium supplementation? Because some people lack the knowledge of calcium supplementation. Many people think that a calcium deficiency test will tell you if there is a calcium deficiency. In fact, this is wrong. Because more than 99% of the body’s calcium exists in the bones and teeth, blood calcium is only part of the calcium to maintain the physiological role, regulated by calcium-regulating hormones, the general physiological function of the body, blood calcium levels always remain in the normal range. It should be determined by a combination of tests, the most direct one is bone density test. Many people think that if they take a lot of calcium, they will be able to prevent osteoporosis, which is also wrong. Calcium is to the bones, like the relationship between bricks and houses, can only be said to be a raw material for the bones. Just because we take calcium into our stomachs does not mean that it will necessarily be fused in our bones. Because more calcium is supplemented does not mean more is absorbed. In addition, it should also be noted that too much calcium supplementation, good health, after absorption and metabolism can also discharge excess calcium, but bad health often because the kidneys are overloaded, calcium may be deposited in some organs, it will cause such as gallbladder stones, kidney stones and so on. At present, it is believed that calcitonin can be applied simultaneously with proper calcium supplementation, and calcitonin can promote the absorption of calcium in bones. It has been shown that calcitonin and calcium together have a significant effect on the improvement of bone mass (i.e., bone density), with less adverse effects and significant pain relief, and can prevent vertebral fractures. In the past, calcitonin was mostly injected and used for hypercalcemia or bone pain. The emergence of nasal spray not only avoids the pain of injection administration, but also greatly facilitates the use of middle-aged and elderly people. Dietary calcium supplementation is the key To face the problem of calcium deficiency, dietary adjustment is the first choice. In the daily food, there are three main categories of food with calcium supplementation: 1, milk and dairy products. This is the most effective, safest, and most scientific food for calcium supplementation. The calcium content of milk itself is high, and the utilization rate is also very high, is an excellent source of natural calcium. A normal person can basically meet his or her calcium needs by drinking about 300 ml of milk every day, together with a scientifically sound and balanced diet. Other dairy products such as yogurt, cheese, etc. can also be chosen. 2, beans and soy products. Beans are rich in high-quality protein, unsaturated fatty acids, calcium and vitamin B1, vitamin B2 and niacin, etc. Long-term consumption can get rich nutrition while preventing osteoporosis. In addition to bean products, often eat shrimp, seafood can also achieve the purpose of calcium. 3, nuts food. These substances include almonds, peanuts, pine nuts, etc., because they are rich in oil, vitamins, minerals and a lot of calcium, anti-aging effect, often eaten to strengthen the bones, strengthen the body. If the above-mentioned foods are not enough to meet the body’s needs, then it is not too late to consider choosing the appropriate products for calcium supplementation.