Calcium tablets are the first choice for many families to take calcium supplements, whether it is for women during pregnancy, children’s growth and development, or for the elderly to prevent osteoporosis. The role of calcium is to promote the formation of bones, prevent osteoporosis and can regulate muscle and nerve excitability, is an essential macronutrient. But there are some wrong ways to eat calcium tablets, the 4 wrong way to eat so you eat calcium tablets equal to waste, have you ever been hit?

Calcium tablets taken with milk

Usually when we choose calcium tablets, we will choose a smaller dose of calcium tablets, this is because a large dose of calcium, but will reduce the utilization rate of calcium absorption, calcium tablets and milk can not be served at the same time is also this reason. Milk is rich in natural calcium sources, especially some of the free state of calcium, it is easy to be absorbed and utilized by the human body so that the body’s calcium content to reach the saturation state. Calcium tablets in the calcium content is also very high, and milk at the same time to take is equal to a short period of time to the body a large number of supplemental calcium. Not only the body can not be fully absorbed, can not achieve the desired effect of calcium, and excess calcium can not be utilized, only with the urine out of the body. In addition, calcium tablets mixed with milk, will lead to the formation of milk precipitation, reduce the nutrition of milk at the same time affect the absorption of calcium.

Calcium, iron and zinc at the same time

This misunderstanding originated from the market calcium, iron, zinc with supplement products, eat a piece can achieve the role of supplementation of the three nutrients, because of the simplicity of the trouble is highly favored by consumers, in fact, the effect is not very good. Calcium, iron, zinc are divalent cations, and are transferred through the cell membrane of the calcium ion channel is absorbed. When the channel is crowded will inevitably cause a war for carrier protein, thus reducing the absorption rate of the three. According to the international medical research on calcium, iron, zinc absorption process in the human body, iron, calcium, zinc supplementation at the same time, iron and zinc elements will reduce the absorption of calcium, while iron and zinc is almost not absorbed. So calcium, iron, zinc supplementation at the same time basically does not help, want to supplement the best calcium and iron, zinc supplementation separately, and the first supplement zinc can promote the absorption of calcium.

Taking calcium tablets on an empty stomach

The biggest problem in the absorption of calcium tablets taken orally is that they have a low absorption rate and have to be in the form of soluble calcium in order to be absorbed. Therefore, it is necessary for stomach acid to decompose it into divalent calcium ions, and then it is necessary to be actively transported by the carrier protein to be absorbed and utilized by the body. Stomach acid secretion in the fasting state is relatively low, at this time to eat calcium tablets not only can not be well absorbed and utilized by the body and may cause calcium tablets and stomach acid reaction, resulting in stomach discomfort. Especially the gastrointestinal tract function is not perfect young children and gastrointestinal tract function weakening of the elderly to eat calcium tablets for calcium, it is best to take with meals or after meals, to avoid causing the calcium in the calcium tablets on the gastrointestinal tract mucosa stimulation.

Calcium-containing candy should not be eaten

In recent years, some functional candy on the market is more popular with children, coupled with the substantial publicity of the business, parents will be tempted to buy to the children to supplement the corresponding nutrients, such as high calcium candy used to replace calcium tablets to replenish calcium. In fact, no matter how magical the efficacy of its calcium publicity, but also can not deny the fact that it is only candy. Just borrowed the functional candy gimmick to deceive the layman consumer, the essence and ordinary candy is no difference, can only supply energy to the body. Parents should not be businessmen’s propaganda language brainwashing, we must rationally choose the calcium supplement products, or calcium-containing candy to eat more, calcium did not add on, but instead of filling out the caries, so it is not worth the loss.

After reading the four misunderstandings, do you have the feeling of a blow to the head? So small a calcium tablet, in the end, how to eat to have effect, let’s look at the time and method of taking calcium tablets.

When and how to take calcium tablets

Many times we take calcium tablets as and when we remember. Unbeknownst to us, there are time requirements for taking calcium tablets. Eating with meals or taking after meals is the most correct choice, when the stomach acid activity capacity is the largest, can fully promote the absorption of calcium. The effect of taking calcium tablets before going to bed is quite good, because the metabolism speeds up when you sleep at night, timely supplementation of calcium tablets is beneficial to the metabolism and absorption of calcium.

In addition, calcium tablets are usually chewed, the more chewed the better absorption. It is recommended to take sunshine or vitamin D supplements when taking calcium supplements, which can better promote the absorption of calcium. Do not eat food containing phytic acid, oxalic acid and phosphoric acid, such as spinach and carbonated beverages, while taking calcium tablets. This is because they can form insoluble calcium salts with calcium, thus affecting calcium absorption.

Many families use calcium tablets to replenish calcium, but do not know that there may be misunderstandings in the way of replenishing calcium. Choose the right calcium tablets for you and the right way to take them, these calcium tablets can produce the effect of calcium supplementation on the organism. There are more calcium supplement products on the market with different ingredients, such as calcium carbonate, calcium citrate, calcium gluconate, calcium lactate and so on. When choosing calcium tablets, you should consider both the calcium content and the absorption rate of calcium in the calcium tablets, and buy calcium supplement products with better cost performance.

Comparatively speaking, calcium carbonate and calcium citrate are more cost-effective. If you are over 60 years old and children, gastrointestinal function is not as good as adults, you can choose calcium citrate.

Calcium supplementation is not the only way to take calcium tablets, which are used to make up for insufficient calcium intake in daily diet. The calcium we need in our body relies more on diet to supplement, do not put the cart before the horse. In our daily life, through the appropriate adjustment of dietary structure, increase milk, beans and other high-calcium food, medicine and food supplement, complement each other will have a better effect!