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Article by Doctor Vo Ha Bang Suong - General Internal Medicine - Department of Examination & Internal Medicine - Vinmec Phu Quoc International General Hospital
Calcium (Calcium) is an important micronutrient in the human body. We often think about the role of calcium in maintaining and ensuring bone health. However, calcium also plays a role in balancing other micronutrients, related to diseases of the body.
The body receives calcium from food sources, dietary supplements. Excess or deficiency of calcium causes disorders and imbalances in the body. Therefore, choosing foods rich in calcium is the best way, in case calcium from food sources is not sufficient, calcium supplements are a reasonable choice. Before considering calcium supplements, make sure you understand how much calcium your body needs, and which type of calcium you should choose to supplement. Talk to your doctor to get the best results when wondering if your body has received enough calcium from food daily, is it necessary to add additional calcium, if necessary, use it. what kind...
1. The role of calcium in health
The human body needs calcium to build and keep strong bones. In addition, the heart, muscles, and nerves also need calcium to ensure optimal functioning.
Some studies suggest that calcium along with vitamin D, in addition to benefits for bones, they also have benefits in protecting the body against cancer, diabetes, high blood pressure. However, the evidence for such benefits has not been conclusively established.
2. The risk of calcium imbalance in the body
Calcium deficiency: When the body does not get enough calcium, you can face problems related to bone health. Its consequences manifest gradually, children will not reach their optimal height as adults. Adults have low bone mass, leading to risk factors for osteoporosis.
Acute manifestations of calcium deficiency are patients facing acute muscle contractions, with systemic manifestations such as dyspnea, fatigue, hyperventilation.
Excess calcium: Can inhibit the absorption of other substances such as iron and zinc, thereby putting the body at risk of deficiency of these two substances. Besides, the excess of calcium also causes overload for the kidneys, if continued to exceed the body's needs for a long time, it will increase the risk of kidney stones, ureteral stones, joint calcification. shoulder, arterial calcification. Taking high doses of calcium can affect blood calcium levels, causing dyscalcemia, cardiac arrhythmias.
Bổ sung canxi để xây dựng và giữ cho xương chắc khỏe
3. The amount of calcium needed by the body
The amount of calcium needed for the body depends on age and sex as listed in the following table:
| Nam | Nhu cầu calci mỗi ngày | Giới hạn trên hằng ngày |
| 19 – 50 tuổi | 1000 mg | 2500 mg |
| 51 – 70 tuổi | 1000 mg | 2000 mg |
| Từ 71 tuổi trở lên | 1200 mg | 2000 mg |
| Nữ | Nhu cầu calci mỗi ngày | Giới hạn trên hằng ngày |
| 19-50 tuổi | 1000 mg | 2500 mg |
| Từ 51 tuổi trở lên | 1200 mg | 2000 mg |
4. Calcium and nutrition
The human body cannot produce calcium on its own and must be supplemented from outside. A diet rich in calcium and supplemented in the form of pharmaceuticals or functional foods in necessary cases is optimal for bone health in particular and the body in general.
Foods rich in calcium such as: Cheese, milk, yogurt and other dairy products. Vegetables, especially dark green vegetables like broccoli, kale. Soft-bone fish, salmon and whole grains, soybeans. Accordingly, to maximize calcium absorption, the body needs enough vitamin D and sunlight is an abundant source of vitamin D that you should take advantage of. Some natural foods also contain a good amount of vitamin D such as salmon, egg whites... It is estimated that an adult needs about 60 UI (15micrograms)/day
5. Who should be supplemented with calcium?
A balanced diet can provide enough calcium for the body. Depending on the exercise mode, the health of each time and the specific nutrition of each individual, it can lead to a calcium deficiency for the body.
Calcium may be deficient in some of the following subjects:
Vegetarian diets. Lactose intolerance Consuming large amounts of protein, salt, increases calcium excretion even more. Long-term corticosteroid treatment Having gastrointestinal diseases that reduce calcium absorption such as enteritis, Celiac disease For the above cases, calcium supplementation in the form of pharmaceuticals or functional foods is essential. Accordingly, you need to pay attention, choose and supplement calcium appropriately to ensure health. Do not arbitrarily supplement by yourself but should consult a doctor.
The risks of unreasonable calcium supplementation:
As mentioned above, the lack or excess of calcium causes imbalance of the body by direct or indirect effects, leading to imbalance of other substances. in the body.
In fact, calcium is not as harmless as most people think or drinking as much calcium as possible is a misconception. Calcium supplements are not for everyone. Although not definitively proven, several large studies have shown an adverse association between high-dose calcium supplementation and cardiovascular disease.
Người ăn chay trường cần cần bổ sung calcium
6. Types of calcium supplements
When supplementing with calcium, you need to know how much calcium you need to add to your body is reasonable, which type should be selected. Currently, on the market, there are many types of calcium, some types of calcium in combination are used in dietary supplements, specifically:
Calcium Carbonate (containing about 40% elemental calcium) Calcium citrate (containing about 21% elemental calcium) calcium element) Calcium Lactate (Contains about 13% elemental calcium) Calcium gluconate (Contains about 9% elemental calcium) In which, two main types of calcium are often chosen to supplement calcium carbonate and calcium citrate When supplementing with calcium, you need Note supplementing with other micronutrients, especially vitamin D and magnesium to ensure optimal calcium absorption.
In addition, it is important to check the composition of the calcium supplement if you have health problems and a dietary regimen that requires calcium supplements.
Choosing calcium supplements:
When choosing calcium supplements, it is necessary to pay attention to the following factors:
Amount of Calcium: Calcium content is important because it is really the amount of calcium needed for bone health and other health benefits. Calcium tolerance: To the extent that supplementation is reasonable, side effects are very rare. Some of the side effects that may be encountered are constipation, abdominal distension. This effect is more common with calcium carbonate, so if this occurs, you can substitute other types of calcium for best tolerability. Absorption: 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). Also, be aware of the medications you're taking when taking calcium supplements, because calcium-drug interactions can occur. Note with antihypertensive drugs, thyroid hormone, bisphosphonate, some antibiotics, calcium channel blockers.
Quality and price:
The manufacturer is responsible for ensuring that the product is safe and genuine. Therefore, you need to pay attention to the manufacturer when choosing calcium supplements.
Supplement form: Calcium supplements are presented in many forms: Tablets, capsules, effervescent, swallowed whole, chewable or syrup. You should choose the one that is most convenient for you to use.
To ensure an active and active life quality, you should be interested in outdoor activities, especially if you have a job that requires a sedentary lifestyle every day, you should at least participate in activities outdoors on holidays and weekends. A cycling session with friends, jogging, swimming... will help you have more energy for the whole working week. Choose foods that provide enough calcium for the body or reasonable calcium supplements. Vinmec International General Hospital system with a team of experienced doctors and advanced equipment is a reliable place for you to choose health care.
Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.
