According to the survey data of the Chinese Nutrition Society, the “Dietary Nutrient Reference Intake for Chinese Residents” recommends a daily calcium intake of 800~1000 mg for adults, while the average daily calcium intake of each person in China is only 405 mg, which is only half of the daily recommended amount. Calcium deficiency is common in all age groups in China. Calcium plays an important physiological role in all stages of life, from early childhood to adulthood and even old age, and is an essential element to ensure a long and healthy life. How to take calcium supplements and how to take it at all ages? Can one calcium tablet solve all the problems? After reading this article you will have the answer. Calcium misconceptions, these 5 concepts to change over 1, boil bone broth to make up for calcium? Wrong, just boiling bone soup does not make up for calcium, because the tube bone calcium after boiling will not dissolve into the soup at all, after the pot to put some vinegar can help the release of calcium. 2, liquid calcium absorption is better than solid calcium? Wrong, many liquid calcium claim to be solid calcium absorption effect of several times several times, in fact, the absorption of calcium and calcium form is not directly related, solid calcium and liquid calcium tablets absorption rate difference is not large. 3, only calcium tablets can make up for calcium? Wrong, many people lack of calcium, go to the pharmacy to buy calcium tablets, salesmen for their own sake will also introduce a variety of calcium tablets, in fact, blind calcium supplementation is not good, it not only has the problem of whether to absorb, there is also the problem of eating too much so that the blood calcium exceeds the standard. So we have to change the concept that food is the source of our calcium supplementation, and should put diet in the first place. 4, soya milk and milk as high calcium food? Wrong, soy milk is indeed a very good nutrition, but as a calcium supplement, but not a particularly good choice, because its calcium content per 100 grams is only one tenth of milk. 5, drink while taking calcium is good? Wrong, many commercially available dairy beverages are a combination of milk + beverage, but also playing the language of DHA calcium adequate, etc., which is actually inaccurate, we need to identify. Most of the drinks contain phosphates, something that is specifically dissolved calcium acid, to supplement calcium people, should drink less sweet heavy drinks. Calcium supplementation for children and elderly people varies 1. Children 0~12 years old Signs of calcium deficiency: crying, night sweats, X-leg, O-leg, chicken breast, teething only after 10 months of age, toddling only after 1 year of age. Children can’t talk, most of them need adult’s observation, and the above few cases should be paid more attention if they appear one after another. Approach: Half a month after birth, the infant can be compensated with vitamin D according to the situation. Vitamin D helps calcium synthesis, and the excess vitamin will not be absorbed by the body, so don’t worry. Children over 3 years old normally need 600~800 mg of calcium per day, so they should get enough calcium through diet and exercise every day to grow well and fast. 2, 12~18 years old adolescents Sign of calcium deficiency: leg pain, which is often referred to as growing pains, lack of energy, tooth decay and poor dental development. Solution: Teenagers are the time when they need the most calcium in the whole life stage, and the demand of 1000 mg of calcium is best done through food, and if it is insufficient, they should take calcium supplements in time so as not to lead to calcium deficiency in old age. 3, 25 to 45 years old pregnant women and middle-aged women Calcium deficiency signal: cramps, loose teeth. Solution: After 40 years old, a glass of milk in the morning and evening is very important. Pregnant women in this particular state need about 1200 mg of calcium, but it also needs to be based on the specific situation, and calcium supplementation in pregnancy must be based on the doctor’s instructions. 4. 60-year-old elderly people Calcium deficiency signals: senile itchy skin, lumbar spine pain, heel pain, premature mass loss of teeth, reduced height, hunchback. Approach: The elderly should be careful if they take calcium supplements, not because they are afraid of fractures, there are many clinical cases of high blood calcium because of such calcium supplements. Generally is the calcium supplements to eat 400 mg on the line after meals, additional dietary supplements 400 mg, the elderly gastrointestinal bad, you can choose liquid calcium supplements, but not that the absorption rate of liquid calcium supplements is better than the solid. Correctly eat calcium tablets, or the money spent in vain 1, a large amount of supplementation in small portions, rather than a full amount of calcium supplements will not be absorbed in full, excess calcium conversion to the blood, or be discharged, but also cause stomach distension and other uncomfortable conditions, calcium tablets are best to eat in half in the morning and evening, such as a day to supplement 800 mg, then 400 grams each morning and evening is best. 2, a small amount of night to eat a day to eat calcium tablets at night, twice a day 1 to 2 hours after breakfast and so on stomach emptying before eating, so as to avoid some food affect the absorption of calcium. 3, reasonable with a high calcium food, do not forget to eat with vitamin D, and milk, then half an hour after going out in the sun equal to eat “natural vitamin D”. Children and the elderly have different calcium supplementation 1, plus the method to make up for calcium (1) more sunshine, 10:00 every day in the warm but not violent sun for 20 to 30 minutes, is the best natural calcium supplement. (2) eat more high calcium food soy products (tofu, dried tofu), leafy greens (broccoli, rape), dairy products (milk, yogurt), nuts (cashews, hazelnuts) 2, subtractive method to reduce artificial loss of calcium (1) use less frying ① frying ingredients easily lead to nutrient loss, we should use the correct cooking method to reduce artificial natural calcium loss: ② do green leafy vegetables (amaranth, spinach) to blanch with boiling water first ③ Do oats and other coarse grains should be soaked in water on the first day; ④ Put some vinegar when eating meat dishes; ⑤ Shrimp skin is difficult to swallow just eating, you can grind it into powder, instead of salt, as a seasoning both, delicious and healthy. (2) make up the right time (2) at night is the peak time for the body to discharge the old bone tissue, when the body’s blood calcium concentration is low, so choose at this time (one hour after meals, two hours before bedtime) to make up the best calcium. 3, multiply the calcium situation doubled (1) supplemental vitamin D people who often supplement calcium know that vitamin D is necessary together with the full complement, or not absorbed, in addition to the sun this best natural supplement vitamin D method, mushrooms, seafood and eggs are rich in vitamin D, you can eat with. In addition, small greens, spinach, western blueberry reason also has a very rich vitamin. (2) supplement magnesium When calcium is absorbed into the blood there, magnesium assumes the role of an important bridge to carry calcium to the bones, no magnesium, this calcium will be in vain. Nori, almonds, oats have magnesium, you can eat some appropriate. 4, in addition to remove unhealthy behavior do not eat too much meat Research has identified that the amount of calcium and protein is one in and one out, that is: eat 60 grams of protein, it will increase 60 mg of calcium discharge, so we should control the intake of meat, a day in 50 to 75 grams on the line.