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Calcium needs to follow the principle
Calcium deficiency is a widespread and serious health issue that affects millions of people worldwide. According to research from global experts, this condition not only causes physical and mental suffering but also hinders the overall development of human health. Experts strongly urge communities to pay more attention to this critical problem.
During pregnancy, 99% of the calcium the fetus receives is used for bone development, leaving only 1% in the form of ionized calcium in the blood—known as serum calcium. However, after birth, nearly everyone experiences some degree of calcium deficiency. People of all ages are affected, with children and the elderly being particularly vulnerable. Scientists have discovered that starting at age 20, bone mass decreases by about 1% annually, and by age 50, it can drop by up to 30%. This startling fact highlights the urgency of addressing calcium deficiency.
When the body lacks sufficient calcium, it starts drawing calcium from the bones into the bloodstream to maintain normal serum levels. This process disrupts the delicate balance between bone calcium and serum calcium, leading to abnormal calcium metabolism. While short-term calcium shortages may not immediately affect serum levels, long-term deficiencies can lead to various health issues. In children, symptoms include hair loss, poor appetite, restless sleep, and rickets. In adults, it can cause skeletal deformities, vision problems, and even complications during pregnancy, such as back pain and developmental issues in the fetus. For the elderly, osteoporosis, joint degeneration, kidney stones, hypertension, diabetes, and dementia are common outcomes.
Clearly, calcium plays a vital role in maintaining health throughout life. Despite consuming calcium-rich foods like dairy, beans, seafood, and bones, many still suffer from calcium deficiency. The reason? Most dietary calcium is in the form of calcium salts, which are difficult to absorb. Additionally, substances like phytic acid in grains or fatty acids in meat can bind to calcium, making it insoluble and less absorbable.
Modern nutritional guidelines suggest that adults need at least 800 mg of ionized calcium daily, while infants require around 1,000 mg. Unfortunately, for years, medical professionals mistakenly focused on elemental calcium rather than the bioavailable form. Fortunately, this misconception has been corrected, and new advancements in calcium supplementation now offer better absorption and effectiveness.
To meet calcium needs, it's best to consume calcium-rich foods like milk, dairy products, shrimp shells (which contain up to 2000 mg per 100g), soybeans, nuts, seaweed, and kelp. However, timing matters: calcium is best absorbed when taken one hour before meals on an empty stomach.
A balanced diet is the foundation of good health. The Chinese Dietary Guidelines recommend regularly eating milk and soy products, which are high in calcium. Programs like the Soybean Action Plan and the Student Milk Program are effective ways to improve calcium intake.
For those needing supplements, it's important to choose safe and effective options. Calcium should be free from harmful additives, and its form should support easy absorption. Factors like age, diet, and health conditions significantly influence how well calcium is absorbed. It’s also essential to follow recommended dosages and remember that calcium supplementation is a long-term commitment. Results won’t appear overnight, but consistent intake can make a real difference over time.
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Calcium needs to follow the principle