Hello! I have been a doctor for 21 years. My name is Georgy Olegovich Sapego. In this article I will talk about how calcium is absorbed.
Found in the comments someone's recommendation to pour lemon juice on cottage cheese. Like this, calcium is better absorbed. No, everything is more complicated there.
Calcium strengthens bones. If bones become weak with age from a lack of hormones, then calcium intake will have to be monitored. Otherwise, the risk of breaking your back or legs increases sharply.
In addition to calcium from foods, there are many more different calcium salts in dietary supplements. Most often citrate and calcium carbonate are added there.
Calcium carbonate
It is better absorbed from food. Calcium carbonate needs acid to be absorbed. Probably, this is exactly what they remembered in the comments.
If we ate something, then even the sickest and sickest stomach can pull up and release acids. Therefore, calcium carbonate is taken with food. There will be some acid in the stomach during meals.
For the same reason, if a person takes any anti-ulcer drugs, then he will have little acid, and calcium carbonate will be poorly absorbed.
Shells and bone meal
The calcium that we are trying to get from shell or bone meal powder is also in the form of calcium carbonate. Therefore, shells and bone meal are no better than calcium carbonate tablets.
In addition, shells and bone meal can contain significant amounts of lead, which is generally poisonous. Of course, there is little lead there, and besides, calcium itself prevents lead from being absorbed into the blood, but the fact remains. Natural doesn't mean healthy.
What's Good About Calcium Carbonate
It's cheap.
It contains more calcium by weight than citrate. The tablet will not be as large and will not get stuck in the throat.
Calcium Citrate
It is recommended more often. It is independent of food, acid, and medication. It is absorbed as well as carbonate.
Calcium from dairy products
There is ionized calcium, which is bound to proteins. It is perfectly absorbed. It may even be absorbed better than all these salts. And most importantly, there is no harm from such calcium. From him usually there are no kidney stones, and he does not spoil our blood vessels.
How much calcium do we need
All calcium is counted - both in food and in supplements. Recommended 1000 milligrams per day. Anything more can already do harm.
More than 2,000 milligrams per day are no longer recommended for sure and warn that in such a dose, calcium can be deposited somewhere.
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