According to the law of human growth, the peak of human bone mineral density is 35-45 years old, when the calcium content in bones is the highest. Before that, people can accumulate more calcium by consuming more calcium. After the age of 35, the loss rate of calcium in human body is getting faster and faster, and the bone density is decreasing year by year. If you wait until the middle-aged and elderly people supplement calcium, it will not increase the bone density, but will only slow down the loss of calcium in the body. Therefore, calcium should be supplemented from the diet before the age of 30, and the peak bone mineral density should be increased as much as possible to prevent and delay the occurrence of osteoporosis. China Nutrition Society suggested that the average daily calcium requirement of adults is 800 mg. In addition, there are two groups of people who need to pay special attention to calcium supplementation:118-year-old teenagers are in the stage of physical growth and development, and their bones grow rapidly, and their daily calcium demand is1000 mg; Because pregnant women and lactating mothers are in a special physiological period, they need more calcium than ordinary people, 1000- 1200mg per day. To sum up, children, pregnant women, nursing mothers and the elderly are the people who need calcium supplementation most. However, even these people will have adverse effects if they consume too much calcium. In the elderly, patients with heart disease take too much calcium, which may cause sudden death due to calcium deposition. Children should supplement calcium under the guidance of doctors, and excessive calcium supplementation will do great harm to children's growth and development. 1) dietary calcium supplementation is the key to calcium deficiency, and dietary adjustment is the first choice. In daily food, foods with calcium supplement function are mainly divided into the following six categories: 1. Milk and dairy products such as cattle, goat milk and its milk powder, cheese, yogurt, condensed milk, etc. This is the most effective, safest and most scientific calcium supplement food for human body. Milk itself has high calcium content and high utilization rate, which is an excellent source of natural calcium. Normal people insist on drinking about 300 ml of milk every day, combined with a scientific and reasonable balanced diet, which can basically meet the demand for calcium. You can also choose yogurt, cheese and other dairy products. 2. Beans and bean products include soybeans, edamame, lentils, broad beans, tofu, dried tofu, tofu skin and tofu milk. Beans are rich in high-quality protein, unsaturated fatty acids, calcium, vitamin B 1, vitamin B2 and nicotinic acid. Long-term consumption can obtain rich nutrition and prevent osteoporosis. In addition to bean products, we often eat river fresh and seafood, such as crucian carp, carp, silver carp, loach, shrimp, dried shrimps, dried shrimps, crabs, kelp, laver, clams, sea cucumbers and snails. It can also achieve the purpose of supplementing calcium. 3. Nut foods These foods include almonds, peanuts and pine nuts. Because they are rich in oil, vitamins, minerals and a lot of calcium, they have anti-aging effects, and can strengthen bones and enhance physical fitness if eaten regularly. If the above foods can't meet the body's needs, it's not too late to consider choosing suitable products to supplement calcium. 4. Meat and poultry eggs such as mutton, pig brain, chicken, eggs, duck eggs, quail eggs, preserved eggs, and pork floss. 5. Vegetables include celery, rape, carrots, radish tassels, sesame seeds, coriander, potherb mustard, black fungus, mushrooms and so on. 6. Fruits and dried fruits include lemon, loquat, apple, black dates, preserved apricots, orange cakes, peaches, almonds, hawthorn, raisins, walnuts, watermelon seeds, pumpkin seeds, dried mulberries, peanuts and lotus seeds. In addition to reasonable selection of calcium preparations, it is also important to get more sunshine, balanced nutrition and scientific cooking. There are many foods available for calcium supplementation every day. 2) What other good ways to supplement calcium? 1. Eating less salt is equivalent to supplementing calcium. British scientists have found that the intake of salt in diet is the main determinant of calcium excretion. That is, the more salt intake, the more calcium excreted in urine, and the worse calcium absorption. 2. Eating disorder is the cause of calcium deficiency, and nutrition is closely related to bone mineral density. Malnutrition in childhood will hinder the normal development of bones and lead to accelerated bone loss in old age; Eating disorder in adulthood is also an important cause of calcium deficiency and osteoporosis. Eating calcium tablets is the best way to supplement calcium. Many of the natural foods we eat every day can supplement calcium, such as dairy products and bean products. Compared with calcium tablets, these foods are cheap and convenient to eat, and should be the first choice for calcium supplementation. In addition to daily food regulation, if it can't meet the needs of the body, using nutritional supplements or fortified foods is also one of the means to solve the problem of insufficient intake of micronutrients. Diabetic patients must be careful to supplement calcium. Diabetes is prone to osteoporosis. At this time, it is necessary to supplement enough calcium. Of course, simply supplementing calcium cannot have an absolute therapeutic effect on osteoporosis. It is necessary to take vitamin D preparation and calcitonin at the same time to achieve good calcium absorption effect, thus alleviating the symptoms of osteoporosis. 4. Calcium supplementation requires more sunshine and more exercise. In addition to supplementing calcium and nutrition mentioned above, in order to better absorb calcium, we should also do some supplementary work of supplementing calcium: usually, more sun exposure and sufficient ultraviolet radiation can promote the synthesis of vitamin D in the human body and improve the absorption rate of calcium; Increasing physical exercise, joint exercise and stretching exercise can improve the nutritional status of skeletal muscle and increase bone density. 5. How to choose calcium supplement products In the dazzling array of calcium supplement products, people are often induced by powerful propaganda offensive, and it is not easy to choose suitable, scientific and effective calcium supplement products. Generally speaking, the insurance rate is higher than other brands when choosing brand-name products from well-known manufacturers. Secondly, vitamin D should be supplemented while supplementing calcium. Vitamin D can improve the absorption rate of calcium, effectively help the human body to absorb calcium, and increase the curative effect of calcium supplementation. 3) calcium supplementation misunderstanding 1. The more calcium, the better. According to the Dietary Nutrient Reference Intake (DRI) of China Residents formulated by China Nutrition Society, the maximum tolerable intake of calcium for adults is 2000 mg per day, which is not the recommended standard intake. Generally speaking, the recommended intake for adults is 800 mg per day, and at least 500 mg of calcium is generally taken from the diet. The closer the intake of calcium is to the maximum tolerable intake, the greater the risk of harm to health. Excessive intake of calcium may interfere with the absorption and utilization of other trace elements, and may also increase the risk of kidney calculi's disease. In other words, the intake of nutrients is not as much as possible. Lack of nutrients is not good for health, and excessive intake may also be harmful to health. Generally speaking, a balanced diet and increased intake of dairy products can basically meet the human body's demand for calcium. Therefore, calcium supplementation is not as much as possible. The main symptoms of excessive calcium supplementation are edema, sweating, anorexia, nausea, constipation, indigestion and even hypercalciuria. At the same time, excessive calcium supplementation in children may also limit brain development and affect growth and development. 2. Believe some exaggerated statements in advertisements. Some manufacturers add unrealistic and exaggerated words and data to advertisements in order to increase product sales and expand popularity. Experts said: Under normal circumstances, the absorption rate of calcium in human body is around 30%. This is obviously quite different from the absorption rate as high as 90% advertised in some commercial advertisements. There are also some manufacturers who write the experimental results obtained on animals in the product specifications. To deal with these, consumers need to have a correct and objective judgment. When dealing with products, it is very necessary to consciously accumulate more medical knowledge. 3. Confusion of the concepts of health care products and drugs According to the requirements of national laws and regulations, health food is food, and toxic side effects are not allowed, while drugs are allowed to have toxic side effects. Drugs are eaten in a sick state, and food is something that people can eat every day. As far as time is concerned, medicine is taken occasionally, and food can be eaten often. However, it is worth noting that some nutrients are allowed to be larger when they are approved for medicine. Long-term high-dose intake of some nutrients may be harmful to health. After the age of 40, due to the gradual decline of gastrointestinal function, calcium absorption decreased and loss increased, and calcium in the body was negatively balanced. After 45 years old, the decalcification rate of bone is 3% every 10 year. Therefore, how to "persist" in the early "great cause" of calcium supplementation is very important. Yu Kang introduced that two cups of milk a day is still the basis of calcium supplementation. However, many middle-aged people have a certain degree of lactose intolerance, and symptoms such as abdominal pain and diarrhea will appear after drinking. These people can use yogurt or lactose-free milk powder instead of fresh milk, and as long as enough quantity is guaranteed, they can get the same calcium supplement effect as fresh milk. At the same time, in order to delay the loss of bone calcium, it is also the key to eat more foods rich in vitamin D. Vitamin D can promote the absorption and calcification of calcium and phosphorus in bones and maintain the normal growth of bones and teeth. Vitamin D in food mainly exists in animal foods such as cod liver oil, deep-sea fish (such as sardines), animal liver, cream and egg yolk. However, it should be noted that these animal foods are often high in cholesterol, and people with hyperlipidemia should not eat more. At this time, milk fortified with vitamin D and other fortified foods are good sources. However, Yu Kang reminds everyone that vitamin D needs the help of ultraviolet rays to play its role. Therefore, sunbathing for 20 minutes to half an hour every day can promote the production of vitamin D and improve the effect of calcium supplementation. In addition, when the proportion of calcium and phosphorus in the diet is appropriate, it can also promote the absorption of calcium, and the suitable proportion for adults is 1: 1 or 1: 2. Phosphorus is widely distributed in food, and both animal food and plant food are rich in phosphorus. Because phosphorus is stored with protein, the contents of lean meat, eggs, milk, dried beans, peanuts, nuts and coarse grains are all high. Finally, it is best to eat less foods that are not conducive to calcium absorption, or to remove "destructive molecules" through correct cooking methods. Phytic acid in grain and oxalic acid in spinach, amaranth, bamboo shoots, water bamboo and other vegetables can combine with calcium to form insoluble calcium salt, which reduces the digestibility of calcium, and dietary fiber will also interfere with the absorption of calcium; When there is too much fat or indigestion, unabsorbed fatty acids will also combine with calcium, which will affect absorption. So when you cook spinach and other vegetables, you might as well blanch with boiling water to remove most of oxalic acid, which can avoid its influence on calcium absorption, while foods with high dietary fiber are conducive to promoting digestion, but it is not advisable to eat more. According to reports, osteoporosis is the main cause of fractures in middle-aged and elderly people. The fractures of the elderly13 belong to hip fractures, and 20% of patients with hip fractures will eventually die of complications. The incidence of osteoporosis among women over 60 years old in China is as high as 70%, and there are about 90 million osteoporosis patients, accounting for 7% of the total population. Therefore, you need to pay attention to calcium supplementation at any stage of your life. While supplementing calcium, we should also pay attention to diet. Some vegetables (such as spinach, beets, etc. ) or high-fat foods with high calcium content (such as milk and tofu). ) will form calcium oxalate or fatty acid calcium that is not easily absorbed by the intestine and needs to be avoided. At the same time, bone mineral density should be measured regularly after middle age. Women should go to the hospital for an initial bone mineral density measurement before menopause (about 45 years old), and men should be around 50 years old. At present, the standard for measuring bone mineral density is dual-energy X-ray absorption method, which can be both qualitative and quantitative. As for the ordinary X-ray film, it has no diagnostic significance in the early stage of osteoporosis and can only be used as an auxiliary diagnostic item. But it can directly show the severity of osteoporosis in the later stage.