When is calcium easier for the body to absorb?

Everyone knows that osteoporosis is deficient in calcium, but it does not mean that everything will be fine if calcium is supplemented, and we should also pay attention to some substances that promote calcium absorption and substances that inhibit calcium absorption. Vitamin D is the main substance that promotes calcium absorption. Its ** is very limited, mainly including:

1. Bask in the sun.

We all know that basking in the sun can supplement vitamin D, but in some areas, it rains for a long time and can't bask in the sun, and in the north in winter, they wear thick clothes, and few elderly people will expose their ** to the sun, so for the elderly, in the summer when the weather is clear, vitamin D can be supplemented by basking in the sun, but most of the time it is still difficult to supplement vitamin D by basking in the sun.

2. Eat sun-dried mushrooms.

Sun-dried mushrooms will have a substance of ergosterol, which can also synthesize vitamin D in the body after eating, but the content is not much, and the synthesis is not much, and it is good for the elderly to eat it regularly. However, keep in mind that these are sun-dried mushrooms, and fresh mushrooms do not have this substance.

3. Deep-sea fish.

Deep-sea fish also contain small amounts of vitamin D, with the largest amount in their livers. Therefore, cod liver oil is also a good supplement of vitamin D**. However, cod liver oil also contains vitamin A, so when choosing cod liver oil to supplement vitamin D, you should consult a professional doctor or dietitian to ensure that the intake of vitamin A is not excessive.

Excessive vitamin A can be poisonous, and in severe cases, it can lead to death.

4. Active calcium (Jiugang Group vitamin D calcium).

I believe that many people who have bought calcium tablets have been exposed to active calcium, saying that calcium can be directly absorbed after eating. In fact, this calcium is added with vitamin D3, which can directly allow the calcium to be absorbed. Therefore, when using active calcium, there is generally no need to deliberately supplement vitamin D preparations, but there is no conflict between sun exposure and eating food.

Calcium is the most abundant element in the human body, about 1200 grams, and it is also one of the most susceptible to deficiency. 99% of them form bones and 1% are found in the soft tissues of the blood.

Calcium tablets are more effective at night because the human body is constantly eliminating old bone tissue, and this process is about 3 o'clock in the morning, when people are sleeping. Therefore, in order to ensure that the calcium index of the side source in the body is more stable, it is suitable to supplement the calcium source at night. But it does not mean that calcium is supplemented before bedtime, but it is necessary to have a period of time before going to bed, preferably 4 to 5 hours before bedtime.

If you always eat dinner at 90 o'clock in the evening, or if you take calcium supplements after a meal, and go to bed quickly, this will not only induce gastrointestinal diseases in the long run, but also make it easy to get urinary tract stones. This is because the calcium in the dinner food, in addition to a part of the calcium is absorbed and utilized by the small intestine, the other part will enter the urinary tract to be excreted, the peak of calcium excretion is often 4 5 hours after the meal, if you eat dinner too late, when the peak of calcium excretion arrives, people are asleep, so that urine will be retained in the urinary tract, deposited to form small crystals, over time, will gradually expand to form urinary tract stones.

In addition, Shangri-La's **** experts remind you that calcium tablets and VC cannot be eaten together, which is not conducive to absorption. The absorption of this tablet is related to vitamin D3, that is, cod liver oil, and cod liver oil can be properly supplemented while eating calcium tablets!

This strengthens the bones and avoids the onset of osteoporosis symptoms.

Calcium tablets are recommended to be taken after meals (morning and evening), if taken on an empty stomach, calcium will react with gastric acid, and some people's stomach will be uncomfortable, and at the same time, it will destroy some of the trace elements, which is not conducive to full absorption. People with stone disease should eat less calcium tablets at night, and if you drink less water, it will aggravate the symptoms of stones. Landlord, although the effect of drug calcium supplementation is fast, it is not recommended to use it for a long time.

It is recommended that you drink milk for calcium supplementation. 250ml of milk in the morning and 250ml in the evening is enough to supplement the daily calcium requirement of adults. Medicine is not as good as food.

And it's safe, isn't it? Drinking milk is the safest and most effective way to supplement calcium. The content of calcium in milk is very rich, containing 100 110 mg of calcium per 100 grams of milk, and this calcium is natural milk calcium, which is easy to be digested and absorbed by the human body.

Moreover, medicine is not as good as food. Chinese people are deficient in calcium because they drink too little milk! However, in order to achieve the purpose of real calcium supplementation, the following issues should be paid attention to:

1.Do not drink milk on an empty stomach. Because milk stays in the stomach for a short time on an empty stomach, which will affect the digestion and absorption of milk, it is best to drink it while eating food.

Avoid eating with some vegetables that contain more oxalic acid, as oxalic acid will combine with calcium to form insoluble calcium oxalate and affect calcium absorption.

It is best to eat before going to bed at night, when eating is well absorbed and helps sleep. You must not eat it in the morning on an empty stomach, it will be bad for the heart.

You can't take too many calcium tablets, right? To absorb it well, the correct optimal time for children's calcium tablets is 1 to 2 hours after dinner. Special reminder not to drink dusty Li strong tea, coffee, wine, and not to eat raw vegetables before and after taking children's calcium tablets. Because strong tea, coffee, and wine will accelerate the loss of calcium;

A large amount of oxalic acid in vegetables will react with calcium and precipitate to form oxalic acid calcium crystals, which are not only not suitable for absorption, but also easy to form stones. However, as long as you blanch the vegetables with hot water while cooking, you can remove the oxalic acid in them.

Calcium carbonate with vitamin D and magnesium is preferred. Magnesium is especially important because it helps increase bone density and prevent osteoporosis. Of course, consult a doctor or dietitian and ask them to recommend the most suitable calcium tablets according to your occupation, place of residence, diet, and health status, for better results.