Calcium is one of the most important elements for the human body. That is why its intake into the body must be continuous. Children need this mineral for the formation of the skeletal system and teeth. If the body is deficient in calcium, then a terrible disease occurs - rickets. And in order for this not to happen, the supply of minerals must be daily. If our body did not contain calcium, then we would look like jelly.
What is the benefit of calcium
Which calcium is better absorbed in the body is a question that worries all people. But in order to give an answer to it, you must first figure out what is the use of this trace element.
Bones are the biggest consumer of calcium. It is this mineral that is part of the bone tissue and is involved in the processes of its renewal. However, this is not the only useful property of this element.
If you suffer from insomnia, you may be deficient in minerals. It is calcium that will positively affect your nervous system and help you fall asleep quickly and pleasantly.
Which calcium is better absorbed in the body, you can read inthis article. Proper doses of trace elements will contribute to the prevention of cancer, as well as control the course of pregnancy. In order for the birth to go well and the fetus to be properly formed, you should consume at least 1200 mg of calcium per day, but not more than 1500 mg.
Osteoporosis
Osteoporosis is a disease of the skeletal system that becomes more fragile over time and therefore prone to fracture. This disease is most common in women over the age of forty. But prevention is best started at an earlier age. To do this, it is enough to take 800-1500 mg of calcium per day and do physical exercises. So the macronutrient will be absorbed better.
Calcium deficiency symptoms
Which calcium is better absorbed in the body is an important topic that all people should be familiar with. If you are concerned:
- irritability and insomnia;
- fragility of nails and hair;
- cramps and numbness of limbs;
- desire to eat a piece of chalk;
- high blood pressure and headaches;
- slow growth of the child;
- joint and gum pain;
- increased pain, then most likely your body requires calcium. However, do not self-medicate, as the consequences can be quite serious.
Useful foods to restore calcium reserves
Which calcium is better absorbed by the body is the number one task that will help saturate the body with microelements. NotRemember that bone strength is directly related to what is present in the diet. Based on the data, the diet of the average person is often dominated by sugar, flour products and a large amount of carbohydrates. It is they who weaken the bone tissue.
This property is due to the high content of phosphorus in the above products. Phosphorus increases the acidity of the blood and at the same time increases the excretion of useful calcium from the body.
When to take calcium
What calcium is best absorbed at what time of day is an important topic, having mastered it, people will learn how to properly replenish their strategic reserves of this substance. It is best to take this macronutrient in the afternoon. This will help you get rid of insomnia. But that is not all. It is at night that the processes of removing calcium from the body are accelerated. Therefore, by taking minerals in the evening, you will significantly reduce their loss.
By the way, you should not use more than 500 mg of calcium at one time, as the body simply will not accept more of it. Therefore, it is better to divide a large dose into two doses, and take one of them at lunchtime.
Which calcium is best absorbed in the body
If you still decide to use calcium, then look for such drugs, in which you will find:
- calcium chloride;
- calcium carbonate;
- calcium citrate;
- gluconate.
What kind of calciumbetter, an overview of the forms of calcium is important information for every person.
Calcium chloride is most commonly used intravenously. In the form of tablets, it is produced very rarely, as it can irritate the stomach and cause peptic ulcers.
The most popular and widely used is calcium carbonate, which is extracted from natural sources such as eggshells, corals, pearls and limestone. It does not dissolve in water, but after oral administration it has an effect in the digestive system, as it is very poorly absorbed into the bloodstream.
Lactate and calcium gluconate, according to the latest scientific studies, are not highly absorbable drugs.
Good calcium, which is better absorbed - in the form of citrate. Scientific studies have shown that it is absorbed two and a half times better than calcium carbonate.
Zero or low acidity of the stomach today is very common. This is especially true for older people. In this case, calcium doses should be increased as much as possible to prevent the development of osteoporosis. In this case, calcium carbonate will not help much, since hydrochloric acid is needed to dissolve it. Citrate will come to the rescue, which will give the body up to eleven times more calcium.
High doses of calcium carbonate will significantly reduce the acidity of the stomach and at the same time lead to constipation and bloating. In addition, they will lower the protective properties of the body.
Good calcium, whatbetter absorbed, is citrate. It enters the bone tissue and performs many other functions. Promotes energy production by participating in the Krebs cycle.
Calcium carbonate is a carbon dioxide molecule that is unnecessary and useless for body cells.
How the body can better absorb calcium: recommendations
Once in the human body alone, calcium is not absorbed very well. It is desirable to normalize its balance with phosphorus and magnesium. If these elements are absent in the body, then calcium will not be properly absorbed.
Eat cottage cheese as often as possible. It contains all the necessary trace elements in optimal proportions. A good alternative would be eggs, herbs and fish. Don't forget beans. How about making pea soup or bean salad?
Dairy products contain calcium in the form of lactate, so it is quite easily absorbed by the body. A lot of calcium in sesame.
Doctors recommend drinking one tablespoon of sesame oil every morning on an empty stomach, and for lunch there is a salad of greens and cabbage. Figs and almonds will be an excellent dessert.
Try to limit your intake of foods that increase calcium loss. This includes coffee, fat and s alt. Knowing which calcium is best absorbed is information that guarantees he alth for years to come.
Eat foods that contain vitamin D. This will increase the permeabilitycalcium up to forty percent and normalize its balance with phosphorus. You can find this vitamin in liver, eggs, seafood and fish. Also, don't forget to show yourself to the sun.
By the way, the more you move, the better calcium is absorbed. However, sweating, the body loses large reserves of trace elements. Therefore, it is necessary to restore them in time.
Modern drugs
Which calcium preparation is better absorbed by the body is an individual question. Before using any of them, it is best to consult your doctor first.
List of the most popular and effective drugs
- "Calcium D3 Nycomed" is characterized by a combination of calcium carbonate and vitamin D. It is very often prescribed by doctors, as the drug is quite easily tolerated and is not characterized by side effects. Comes in the form of fruit flavored chewable tablets.
- Calcium Sandoz Forte is an effervescent tablet with a pleasant taste. A specially selected composition, soluble in water, forms a form of calcium citrate, which is well absorbed by the body.
- "Calcepan" is an excellent drug that normalizes not only calcium reserves, but also other active substances.
A few facts about calcium
- Most often it is women who lack this trace element.
- Calcium alone is not enough for strong bones. Improve your magnesium stores as well.
- Vitamin D is calcium's most important ally, helping it to be absorbedbody.
- Coffee, alcohol and nicotine reduce the amount of calcium in the microorganism, so it's better to get rid of bad habits as soon as possible.
- To maintain the level of calcium in the blood when it is deficient, the body takes it from the bones and teeth.
Helpful tips
Which calcium is better absorbed in the body (reviews and recommendations can be found in this article)?
Doctors recommend using combined drugs for their patients. For example, calcium with vitamin D. Or calcium in combination with a large number of other trace elements.
For children, it is better to choose a composition that will include a full range of vitamins and minerals.
Don't chase the low price. For good results and noticeable he alth benefits, use combination products.
But no supplements can help you if you don't eat right and exercise. Take care of your he alth and replenish calcium from childhood.
