Calcium deficiency in young children: Calcium supplementation is safe and effective

Taipei Mayor Ko Wen-je recently proposed a policy to cancel free milk in elementary schools and replace milk with calcium tablets, which sparked discussions from all walks of life. Even former Taipei Mayor Hau Lung-bin mentioned that soy milk contains 90% calcium when discussing the free fresh milk policy with schoolchildren during his tenure. In response to these various opinions, many professional nutritionists have also put forward professional theories. Is milk really better than calcium tablets? When the milk intake is insufficient, how can we choose calcium tablets that are easy to absorb? What is the most correct and effective way to supplement the calcium needed by the human body every day?

Professional nutritionist Zou Suzhen pointed out that according to the results of the 102nd "National Nutritional Health Status Change Survey" released by the National Health Administration of the Ministry of Health and Welfare, about 60% of children under the age of 6 do not get enough calcium, and the figure for other age groups is over 90%. In particular, nearly 100% of junior high and high school students aged 13 to 18 do not get the recommended amount of calcium intake, indicating that the Chinese people generally do not get enough calcium. Basically, if calcium intake is insufficient for a long time, it will directly affect the bone development of children or adolescents, or lead to osteoporosis in adults and the elderly.

Long-term calcium deficiency affects growth

Calcium is the main component of human bones and teeth, and is also an important nutrient for maintaining nerves, muscles and heart beating. It is mainly found in foods such as sardines, shrimps, milk, dairy products, and beans. Among them, milk is recognized as the food with the richest calcium content, but in fact the calcium content in milk is about 1 mg per milliliter. According to the Ministry of Health and Welfare's recommendation that school children should consume about 800 to 1200 mg of calcium per day, based on a 240 ml cup of milk, at least 3 to 5 cups a day are needed to meet the daily requirement.

Many people believe that soy milk and tofu can also provide rich sources of calcium. In fact, depending on the cooking concentration of soy milk, the calcium content in every 100 ml is about 10 to 30 mg. You have to drink 10 cups of 240 ml soy milk or eat 7.3 boxes of tender tofu to get the same calcium as drinking 1 cup of milk. Therefore, drinking milk or soy milk every day to enhance calcium supplementation is not only very limited in effect, but also has health concerns caused by excessive intake of calories, fat and protein.

Direct calcium supplementation is safe and effective

Nutritionist Zou Suzhen emphasized that, in fact, when the diet cannot meet the daily calcium needs, directly supplementing with calcium tablets is the fastest way. However, the wide variety of calcium tablets and calcium powders on the market, if not properly selected, will not only be unable to be absorbed by the human body, but may even cause health problems such as bloating, stomach pain, and constipation. Only by choosing excellent, safe, effective, and well-absorbed calcium nutritional supplements can good physiological effects be exerted.

《5 Tips for Choosing Calcium Tablets》

1. Try to choose a complex formula: the body's absorption of calcium alone is quite limited. If calcium can be combined with vitamin D3, minerals such as magnesium, zinc, phosphorus, and potassium, it can promote calcium absorption.

2. Choose calcium tablets with high absorption rate: Common calcium forms on the market are mainly white calcium carbonate, including pearl powder, oyster calcium, shell calcium, coral calcium, etc. Although they contain high calcium content, their absorption rate is extremely low and they cannot be fully absorbed and utilized by the human body. Other calcium forms including calcium gluconate, calcium citrate and calcium lactate have very good absorption rates and can increase the body's absorption of calcium. Therefore, when choosing calcium tablets, try to choose formulas containing multiple calcium forms as the first choice, not only considering the supplemented calcium content, but also the body's calcium absorption rate.

3. Pay attention to the nutrition label on the bottle: Reading the nutrition label is the most direct way to understand the nutrients contained in the product. Knowing clearly how much nutrients to supplement can avoid over-supplementation.

4. Supported by clinical trials: The effectiveness of the calcium supplement formula on human health is first confirmed through clinical trials, so that you don’t have to be a guinea pig to test the effectiveness of the product, and you don’t end up taking ineffective and unsafe calcium supplements.

5. Choose calcium tablets with nationally certified health food labels: Only calcium tablets that have passed the strict control of the Ministry of Health and Welfare and have nationally certified health food labels can ensure that they provide well-absorbed calcium, which can help maintain bone health.

[Reminder for calcium supplementation]: When supplementing calcium tablets, it is best to take a moderate dose after meals, and divide it into 2 to 3 or more small amounts and multiple meals for the best absorption rate and effect. If you choose the right calcium supplement, you can use it with confidence, and it will also have positive effects on your body!