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Core Viewpoint - Calcium is essential for the human body, playing a crucial role in bone health, nerve signal transmission, muscle contraction, and blood coagulation. However, many individuals experience calcium deficiency as they age, leading to health issues such as osteoporosis and fractures. Proper calcium supplementation is necessary to avoid common misconceptions and ensure effective intake. Misconceptions about Calcium Supplementation - Misconception 1: More calcium leads to stronger bones. The truth is that the body has a limited capacity to absorb calcium, with recommended daily intake for adults being 800-1000mg, and 1000-1200mg for those over 50. Excessive calcium can lead to health risks such as hypercalcemia and kidney stones [1]. - Misconception 2: Bone broth and shrimp shells are excellent calcium sources. In reality, bone broth contains only about 2-3mg of calcium per bowl, significantly less than milk [2]. - Misconception 3: Only calcium is needed, without vitamin D. Vitamin D is crucial for calcium absorption, and both should be supplemented together [4]. - Misconception 4: Taking calcium on an empty stomach is better. The absorption of calcium carbonate requires stomach acid, so it is better taken with meals [5]. - Misconception 5: Only the elderly need calcium. Calcium intake is important throughout life, as peak bone mass is reached between ages 25-30 [6]. - Misconception 6: Calcium can cure osteoporosis. Osteoporosis requires comprehensive treatment, and calcium alone is not a solution [7]. Proper Calcium Supplementation - The principle of calcium supplementation is to prioritize dietary sources first, and then use supplements if necessary [8]. - Dairy products such as milk, yogurt, and cheese are excellent sources of calcium, with 100ml of milk containing over 100mg of calcium. For those who are lactose intolerant, other dairy products can be alternatives [9]. - Leafy greens like bok choy, edamame, and shepherd's purse have high calcium content, with 100g containing 108mg, 135mg, and 294mg of calcium respectively [9]. - Certain soy products can also be good sources of calcium, such as firm tofu (138mg/100g) and soft tofu (116mg/100g) [9]. Vitamin D and Its Importance - Vitamin D is essential for calcium absorption, and individuals should ensure adequate levels through sunlight exposure, diet, or supplements [10][11]. - Daily supplementation of 800-1000 IU is recommended for adults, with an increase to 1000-1200 IU for the elderly [13]. Choosing Calcium Supplements - Calcium supplements are categorized into inorganic calcium (e.g., calcium carbonate), organic acid calcium, natural calcium, and new-type calcium. Inorganic calcium is the most commonly used but may not be suitable for individuals with low stomach acid [14]. - Organic acid calcium can be taken with or without food and is suitable for those with low stomach acid [15]. - Natural calcium sources, while labeled as "natural," may not be suitable for long-term use [16]. - New-type calcium supplements have better absorption but are generally more expensive and contain lower calcium levels [17]. Key Details for Calcium Supplementation - It is more effective to take calcium in divided doses rather than all at once, especially if the daily requirement exceeds 500mg [18]. - Timing of calcium intake is important; calcium carbonate should be taken with meals, while calcium citrate can be taken at any time [18]. - Certain medications can interfere with calcium absorption, and individuals should space out calcium intake from these medications [18]. - Some foods high in oxalates and phytic acid can hinder calcium absorption and should be consumed cautiously [18]. Caution for Specific Populations - Certain individuals, such as those with hypercalcemia, kidney stones, hyperthyroidism, or renal insufficiency, should consult a doctor before supplementing calcium [19].