When it comes to preventing osteoporosis, many people first think of supplementing calcium and buying calcium tablets to eat. But currently there are many types of calcium tablets on the market, ranging from a few yuan per bottle to several hundred yuan per bottle. What is the difference between these calcium tablets with such a large price difference? What issues should be noted when purchasing calcium tablets? What happens to ordinary people who lack calcium? Calcium is an important nutrient in the human body, which participates in the formation of bones and the reconstruction of bone tissue. It also plays a role in maintaining normal excitability of nerves and muscles, regulating and maintaining cellular function, maintaining fluid acid-base balance, promoting blood coagulation, and hormone secretion. If the calcium intake of ordinary adults is insufficient, it will increase the risk of osteoporosis; For children and the elderly, there may be an increased risk of rickets and osteomalacia. Insufficient calcium intake can have a greater impact on pregnant and lactating mothers. The "Reference Intake of Dietary Nutrients for Chinese Residents (2023)" recommends a daily recommended calcium intake of 800 milligrams for ordinary adults, pregnant women, and nursing mothers; The recommended daily calcium intake for teenagers aged 9-18 is 1000 milligrams. The data shows that the median daily calcium intake of Chinese residents is 328.3 milligrams, with a deficiency rate of 94.3%. That is to say, the vast majority of Chinese residents have insufficient daily calcium intake through diet. Therefore, under the premise of insufficient diet, supplementing calcium tablets appropriately is beneficial to health. What are the misconceptions when purchasing calcium tablets? Calcium tablets priced at 200 yuan are more effective than those priced at 2 yuan. Calcium tablets are divided into three categories: organic calcium, inorganic calcium, and chelated calcium. Whether it is cheap calcium tablets or expensive calcium tablets, their core components are the same, and there is no significant difference in the effect of calcium supplementation. Inorganic calcium: mainly including calcium carbonate, calcium chloride, and calcium phosphate. The biggest characteristic of inorganic calcium is its affordability and high calcium content, but its digestion requires a large amount of stomach acid. So friends with poor stomach function and stomach problems should avoid making choices. Organic calcium: including calcium citrate, calcium acetate, calcium lactate, as well as calcium gluconate, calcium citrate, etc. The absorption of organic calcium does not require the participation of stomach acid. Although its content is not as high as inorganic calcium, it is more easily absorbed by the human body. Amino acid chelated calcium: refers to the chelation of every two amino acid molecules with a calcium ion through chelation technology, which can improve the absorption and utilization rate of minerals. Its characteristics are light weight, easy dissolution, and easy absorption. Some calcium tablets, such as amino acid chelated calcium, contain added vitamin K2, etc. Compared to other types of calcium, the absorption rate is indeed higher, but if the price is too expensive, there is no need to be too persistent. Although the absorption rate is high, the body cannot absorb too much. Overall, the absorption rate of calcium in the human body decreases with age, and in most cases, choosing regular calcium tablets is sufficient. The higher the calcium content of calcium tablets, the better. Some high priced calcium tablets claim to have "higher calcium content, better calcium supplementation effect", such as each tablet containing 600 milligrams of calcium. But in fact, the higher the dosage of calcium tablets, the lower the absorption rate may actually be. In addition, eating too many calcium tablets can be harmful. Excessive calcium supplementation may not only cause discomfort such as muscle weakness, constipation, and nausea, but also interfere with the absorption of zinc and iron, resulting in a deficiency of zinc and iron. Severe excessive calcium intake may also lead to hypercalcemia, hypercalciuria, kidney stones, vascular calcification, and even kidney failure. Imported calcium tablets are really better. The quality of calcium tablets is not related to imports or domestic production. Legitimate calcium tablet products listed and sold in China must meet the standards and requirements of our country. As long as the calcium tablets are tested and qualified, their quality is guaranteed. How to ensure sufficient intake of calcium? A balanced diet, try to eat enough milk and dairy products. Milk and dairy products are the best choices for calcium supplementation. According to the "Chinese Residents' Balanced Diet Pagoda (2022)", the recommended daily intake of milk and dairy products for adults is 300-500 grams. Supplementing calcium from natural foods is the most ideal. If we consume sufficient amounts of calcium rich foods such as dairy products, soy products, vegetables, nuts, etc. every day, we can get enough calcium without having to eat calcium supplements separately. Insufficient intake of milk and dairy products requires appropriate supplementation of calcium tablets. For people with normal gastric function and digestion and absorption, it is recommended to choose calcium carbonate as the first choice. It not only has high calcium content and high absorption rate, but also has good safety and cost-effectiveness; For patients with poor gastric function, atrophic gastritis, and elderly people with poor digestive function, organic calcium products such as calcium citrate can be preferred. When taking calcium tablets, it is important to pay attention to the appropriate amount for optimal absorption. It is recommended not to exceed 500 milligrams per dose. For situations where more food is needed, it is recommended to consume it in multiple portions under the guidance of a doctor or nutritionist. Pay attention to supplementing with vitamin D, which can help with calcium absorption. Taking both at the same time can help reduce the risk of osteoporosis. (New Society)