Calcium is the most abundant mineral in the human body. It participates in many important physiological functions of the human body. It is especially important for bone growth and metabolism, such as the growth and development of teenagers, maintaining mobility for seniors, and maintaining bone density for menopausal women. Adults need to absorb calcium to maintain their health, including maintaining their bones.
However, according to the National Nutrition Survey, more than 80% of people in Taiwan do not consume enough calcium every day. Who should take calcium supplements? How to supplement calcium? What is the recommended intake of calcium? What are the principles for selecting calcium supplements? What is the recommended brand of calcium tablets on the market? Let’s understand the correct concept of calcium supplementation together!
What are the functions of calcium?
Who is recommended to take calcium tablets?
What is the recommended daily intake of calcium?
According to the National Health Administration’s “Reference Dietary Nutrient Intakes for Chinese People (Eighth Edition)”, the daily calcium intake for different ages:
- 0～6 months: 300mg
- 7 to 12 months: 400mg
- 1 to 3 years old: 500mg
- 4 to 6 years old: 600mg
- 800mg for 7 to 9 years old
- 10~12 years old: 1,000mg
- 13~18 years old: 1,200mg
- Adults 19 years and older: 1,000mg
- Pregnant and lactating women: 1000mg
The National Health Service recommendsCalciumIt is best to get it from food. If you really can’t get enough from food, you can take calcium supplements, but please note: do not exceed 1500 mg per day, and do not exceed 500mg at one time, otherwise the absorption rate may be reduced. It is recommended to divide Supplement 2 to 3 times, and take vitamin D or drink a small amount of milk at the same time to facilitate calcium absorption.
Comparison of differences in common calcium sources
Algae calcium
Red seaweed is harvested, washed, dried and then ground into powder. It is a pure plant-based source of calcium and can also be consumed by vegetarians. In addition to calcium, it also contains more than 70 minerals and trace elements, such as magnesium, zinc, iron, iodine, etc., which are all important nutrients for maintaining normal physiological functions of the human body.
Natural calcium raw material, calcium ion content is about 31%. Its porous honeycomb structure allows the calcium absorption rate to be as high as 39%. Compared with other common calcium sources, the calcium supplement efficiency is better. Compared with other sources of calcium, it is less likely to cause side effects such as flatulence and nausea.
Calcium citrate
It is composed of calcium ions and citrate radicals. Among them, the calcium ion content is about 21%. Calcium citrate is less irritating to the gastrointestinal tract and causes less discomfort after taking it. It is especially suitable for people with sensitive digestive tracts. There is no restriction on the timing of consumption and it can be consumed on an empty stomach. It is often recommended as a calcium nutritional supplement.
Calcium carbonate
Extracted from pearls or animal bones, the calcium ion content is 40%, and the calcium content is high, but the absorption rate is only 25%. In addition, calcium carbonate will produce carbon dioxide when it decomposes. If eaten on an empty stomach, people with more sensitive digestive tracts are prone to side effects such as flatulence, nausea, and burping. Calcium carbonate requires gastric acid to help digestion, so the timing of consumption is limited.
When is the most effective time to take calcium tablets?
The consumption time will vary depending on different sources of calcium and physical conditions.
- Seaweed Calcium:It can be consumed before or after meals, as long as you replenish it regularly according to your own habits.
- Calcium Citrate:There is no time limit, you can eat it at any time.
- Calcium carbonate:Need to be taken with or after meals.
What is the best way to take calcium tablets and absorb them?
Because the human body will adjust the absorption rate of calcium by itself, no matter which source of calcium tablets you take, the single dose should not be too high. The maximum amount of calcium absorbed each time is 500 mg. When the single dose is too high, the body’s absorption rate of calcium will automatically decrease. Therefore, instead of taking a high-content calcium tablet at one time, it is more effective to supplement it in small amounts multiple times.
Recommended selection principles for calcium tablets
Recommended selection principle for calcium tablets 1: Pay attention to the type of calcium
There are various raw materials for calcium, the most common ones are calcium carbonate, calcium citrate, seaweed calcium, etc. Different types of calcium have different absorption rates. For example, calcium carbonate has an absorption rate of only 25%, but has many side effects. Calcium citrate and seaweed calcium have absorption rates of 35% and 39% respectively, and have lower side effects, making them better choices.
Recommended selection principle 2 for calcium tablets: pay attention to calcium content and source
The higher the calcium content, the better. According to the Chinese dietary nutrient reference intake, adults need to supplement 1,000 mg of calcium per day. Calculated based on 1 packet of calcium powder containing 500 mg, only 2 packets a day can meet the standard, and Comply with the principle of ingesting small amounts at multiple times.
In addition, attention should be paid to the source of calcium. If two sources of calcium can be used, absorption and utilization can be ensured. The calcium raw materials are selected from patented international manufacturers, such as the top-grade calcium citrate from a century-old German factory, combined with French Algalithe seaweed calcium, so the quality is more guaranteed.
Recommended selection principle 3 for calcium tablets: Compound combination is very important
Simply eating calcium cannot achieve optimal utilization. A combination of other nutrients is needed to optimize the effectiveness of calcium. For example, magnesium helps calcium absorption, and research shows that a perfect calcium-to-magnesium ratio of 2:1 is optimal. In addition, vitamins A and D can help transport calcium to required parts and promote bone health; vitamins C and K can improve absorption rate and safety, helping to strengthen bones.
Recommended selection principle 4 for calcium tablets: There are also differences in the forms of calcium
There are three common dosage forms of calcium: tablets, capsules, and powders. The choice is usually based on personal preferences and needs. However, the powder has a high absorption rate and can be added to drinks. Even children and the elderly can accept it. It is a dosage form suitable for the whole family.
Top 10 recommended calcium health brands
Recommended Calcium Tablet Brand 1: Dayan Biomedical Comprehensive Calcium + D3 Powder Packet
The top-quality calcium citrate from a century-old German factory + Algalithe seaweed calcium from France are dual sources of calcium. The perfect calcium to magnesium ratio of 2:1 helps the normal development of teeth and bones, and adds vitamins A, C, K and other nutrients to help growth. Contains Swiss DSM Quali®-D Vitamin D to enhance calcium absorption.
- Price: NT$750 / 24 packs
- Calcium content: 500mg
- Calcium source: calcium citrate + seaweed calcium
- Dosage form: powder
Recommended brand of calcium tablets 2: LAC Full-Cal
To make up for the calcium gap, use the golden ratio of calcium to magnesium of 2:1, so that the body can absorb and utilize it more efficiently. And added vitamin D to help calcium absorption; fish collagen retains good calcium, making it flexible and soft.
- Price: NT$1,990 / 60 packs
- Calcium content: 250mg
- Calcium source: calcium citrate
- Dosage form: powder
Recommended Calcium Tablet Brand 3: Move Free Yijie High Calcium + Magnesium + Vitamin D Liquid Soft Capsules
It combines calcium, magnesium, and vitamin D3, and uses unique liquid capsule instant technology to disintegrate in the human body within 15 minutes to protect bone health.
- Price: NT$1,199 / 90 capsules
- Calcium content: 800mg
- Calcium source: calcium carbonate
- Dosage form: capsule
Recommended Calcium Tablet Brand 4: Sundown Sunset Gift Liquid Calcium Plus D3 Soft Capsules
Lecithin is specially added to mix and coat high-purity calcium carbonate and vitamin raw materials to chylolyze calcium and vitamin D3 for better absorption by the body.
- Price: NT$690 / 60 capsules
- Calcium content: 600mg
- Calcium source: calcium carbonate
- Dosage form: capsule
Recommended Calcium Tablet Brand 5: Yongxin HAC Stable Calcium Powder
Orange flavor, suitable for the whole family. Calcium citrate is used to increase the absorption rate by 30%; plant seaweed calcium and glucosamine completely supplement flexible elements; vitamin D helps calcium absorption.
Price: NT$800/30 packs
Calcium content: 300mg
Calcium source: calcium citrate + seaweed calcium
Dosage form: powder
Recommended brand of calcium tablets 6: Lili calcium powerful tablets
1 tablet supplements 600 mg of calcium to maintain bone health; adds vitamin D3 to maintain normal muscle physiology; magnesium, zinc, copper, and manganese provide more complete protection.
- Price: NT$759 / 88 capsules
- Calcium content: 600mg
- Calcium source: calcium carbonate
- Dosage form: tablet
Recommended Calcium Tablet Brand 7: Sanduo Calcium Citrate Plus Film-Coated Tablets
Vitamin D increases calcium absorption and helps maintain normal muscle physiology. Add magnesium, zinc, copper and manganese to regulate physiological functions.
Price: NT$495 / 80 capsules
Calcium content: 200mg
Calcium source: calcium citrate
Dosage form: tablet
Recommended brand of calcium tablets 8: NutriPlus Calcium and Magnesium Enhanced Tablets
The calcium citrate formula is easy to absorb, uses a perfect calcium to magnesium ratio of 2:1, and adds vitamin D to maintain the health of bones and teeth.
- Price: NT$600 / 60 capsules
- Calcium content: 242mg
- Calcium source: calcium citrate
- Dosage form: tablet
Recommended Calcium Tablet Brand 9: BLACKMORES Active Calcium Plus D3
Film-coated tablets with no medicinal smell can maintain the activity of the product. The calcium content of 1 tablet is equal to 550ml of whole milk, plus vitamin D3 to promote calcium absorption.
- Price: NT$350 / 30 capsules
- Calcium content: 500mg
- Calcium source: calcium carbonate
- Dosage form: tablet
Recommended Calcium Tablet Brand 10: Time Safe Amino Acid Chelated Calcium + Magnesium
Helps bone health, dental health, nervous system function, calcium supplement during pregnancy and lactation, and regulates physiological functions.
- Price: NT$1,080 / 60 capsules
- Calcium content: 600mg
- Calcium source: Calcium amino acid chelate
- Dosage form: tablet
Text/Photo by Huang Huimei/Lin Xinyi
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2024-03-11 20:00:00
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