When calcium deficiency, the body appears acute symptoms such as shortness of breath, and fatigue. In the long run, people with calcium deficiency will experience problems related to bone health. Children will not reach their optimal height as adults. As for adults, calcium deficiency will lead to low bone mass, an increased risk of osteoporosis, and fractures.
Supplement calcium properly for the body
The human body cannot produce calcium on its own, so it can only be supplemented from outside. The best way to get calcium naturally is to eat foods such as Cheese, milk, yogurt, and other dairy products, and vegetables, especially dark green vegetables like broccoli, and kale. Soft-bone fish, salmon and whole grains, and soybeans are also high in calcium. To maximize calcium absorption, we should supplement vitamin D by simply sunbathing, eating salmon, egg whites, etc.
We can also add calcium in the form of pharmaceuticals or functional foods in necessary cases.
The two most common types of calcium are calcium carbonate and calcium citrate. Calcium Carbonate is inorganic calcium, often found in limestone, a large source of mining, so it has become popular. However, this is inorganic calcium, so it will be difficult to dissolve, difficult to absorb, easy to cause residues, has a fishy taste, difficult to eat, so the use of organic calcium such as Citrate is more recommended because it is derived from food and animals. Plant, easy to digest, avoid deposition, easy to eat.
Excess calcium limits the ability of the body to absorb zinc and iron, putting the body at risk of deficiency of these two minerals. Excess calcium also overloads the kidneys, increasing the risk of kidney stones, ureteral stones, shoulder calcification, and arterial calcification. Taking high doses of calcium can cause blood calcium disorders and cardiac arrhythmias.
The amount of calcium should be supplemented and the notes
The World Health Organization recommends that each age group needs to supplement the necessary amount of calcium for the body:
- Children 0 – 1-year-old: Need 400mg – 600 mg/day.
- Children 1 – 10 years old: Need 800mg/day.
- Adults 11 – 24 years old: Need 1200mg/day.
- Adults 24 – 50 years old: Need 800mg – 1000 mg/day.
Pregnant women, and the elderly: Need 1200mg – 1500 mg/day.
In the process of calcium supplementation, you also need to keep a few things in mind:
- Symptoms such as constipation and bloating may occur. This effect is more common with calcium carbonate, so if it occurs, you can substitute other types of calcium.
- Most calcium supplements are better absorbed in small amounts (500mg or less). Depending on the type of calcium you choose, it can be taken before or between meals (like calcium citrate).
- If you are using antihypertensive drugs, thyroid hormone, bisphosphonate, some antibiotics, and calcium blockers, there may be an interaction between calcium and those drugs. In this case, you can stop taking calcium, or if you still want to use it, you need to consult and guide a professional doctor to avoid adverse reactions or use wasteful, useless, and ineffective drugs. desired effect.
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