Core Viewpoint - The article discusses the importance of calcium supplementation for preventing osteoporosis and highlights the differences in calcium supplements available in the market, emphasizing the need for informed choices when purchasing them. Group 1: Importance of Calcium - Calcium is a crucial nutrient for human health, involved in bone formation, muscle function, and various cellular processes [1] - The recommended daily calcium intake is 800 mg for adults and pregnant women, and 1000 mg for adolescents aged 9-18 [1] - The median calcium intake in China is only 328.3 mg per day, with a deficiency rate of 94.3%, indicating a significant need for calcium supplementation [1] Group 2: Misconceptions About Calcium Supplements - The effectiveness of calcium supplements does not significantly differ between low-cost and high-cost options, as they contain similar core ingredients [2] - There are three main types of calcium: inorganic calcium (e.g., calcium carbonate), organic calcium (e.g., calcium citrate), and amino acid chelated calcium, each with different absorption characteristics [2] - High calcium content in supplements does not guarantee better absorption; excessive intake can lead to adverse health effects [4] Group 3: Dietary Recommendations - A balanced diet rich in dairy products is the best source of calcium, with a recommended daily intake of 300-500 grams of dairy for adults [7] - For individuals with normal digestive function, calcium carbonate is recommended due to its high calcium content and good absorption rate [8] - It is advised to limit calcium intake to no more than 500 mg at a time for optimal absorption, and to consult healthcare professionals for higher needs [9] Group 4: Role of Vitamin D - Vitamin D is essential for calcium absorption, and taking both together can help reduce the risk of osteoporosis [10]