How to drink calcium

Calcium is an essential mineral that takes part in the formation of bone tissue. It enters the body with dairy products, some vegetables and dried fruits. In some cases, for example, during pregnancy or milk protein intolerance, you have to take calcium in the form of tablets. However, in order for digestibility to be high, the rules for its use must be observed.

How to understand that the body does not have enough calcium

The mineral is needed to maintain healthy teeth, beauty and strength of hair, nail plates. It renews the bone tissue and helps the blood to fully clot. If this substance is not enough in the body, arrhythmia attacks, muscle pain, joints hurt, gums bleed. Sometimes there may be vomiting, unreasonable constipation, irritability, and with a severe deficiency - insomnia and disorientation in space.

Excess calcium is extremely rare. You can understand that there is too much mineral in the body by the following signs:

• muscle weakness;
• bone deformity;
• lack of coordination;
• vomit;
• increase in daily diuresis.

Calcium for children and adults - norms

Before you start taking calcium, you need to familiarize yourself with the recommended daily dose of the mineral, which depends on age:

• babies (up to 6 months) - 200 ml;
• babies (6-12 months) - 260 ml;
• children (from 1 to 3 years old) - 700 ml;
• children (from 3 to 8) - 1000 ml;
• children (from 8 to 18 years old) - 1300 ml;
• adults - 1200 ml;
• pregnant and lactating women - 1300 ml.

What contributes to the full absorption of calcium

A prerequisite for normal absorption of calcium in the intestine is sufficient synthesis of vitamin D. Therefore, most calcium preparations are made immediately with vitamins D, for example, Calcium D3 Nycomed and Calcium D3 Complivit.

However, the intake of vitamin D will help the use of fish oil, sea fish (salmon, mackerel, herring), various oils. In addition, vitamin D is actively synthesized in the body under the influence of sunlight.

Important! The maximum dose of calcium per day is 800 IU. If you take the drug at such a dose for a long time, it will lead to toxic damage to the body.

• Calcium intake provides for the adjustment of the daily menu. It is especially important to include foods rich in magnesium and phosphorus, such as nuts, eggs, fish, greens.
• Physical activity is important. The absorption and distribution of calcium throughout the body is more productive during physical exertion.
• Many experts recommend avoiding stressful situations. They provoke the release of cortisol, which blocks the absorption of calcium.
• It is better to take preparations containing calcium citrate. In this form, calcium is absorbed 2-3 times more actively.
• In order for the mineral to enter the bloodstream, it is necessary to maintain normal flora in the intestines. To do this, you need to consume sour-milk products or probiotics.

Watch your health and give preference to foods high in calcium. If you need to fill the deficiency of the mineral with the help of tablets, be sure to consult a doctor.