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Why healthy people don't need calcium supplements? Experts reveal!
Calcium supplements are widely used to treat a variety of health problems, but new expert research suggests that for healthy people, these supplements are not necessary. Many medical experts believe that adequate calcium intake from a normal diet can meet the body's needs, and that over-reliance on calcium supplements may pose potential health risks.
"The typical calcium intake required by healthy adults is about one gram per day, which can be easily achieved through a varied diet."
A question that has attracted widespread attention is whether calcium intake can effectively prevent osteoporosis. According to the U.S. Preventive Services Task Force, daily calcium or vitamin D supplements are not necessary to maintain bone density. Calcium intake from food is clearly more sustainable when measured in terms of absorption and effectiveness.
The key to bone health
Calcium intake is essential for bone health, but a healthy diet can also provide calcium. Studies show that although healthy children may gain a slight increase in bone density from calcium supplements, they already get enough calcium from other food sources without the need for additional supplementation.
"Among adults without low blood pressure, calcium supplementation at 1,000 to 1,500 mg/day has a modest effect on lowering blood pressure."
Factors Affecting Cardiovascular Disease
Although studies have shown that calcium can slightly lower blood pressure in adults without hypertension, experts do not recommend calcium supplements as the first choice for reducing disease risk for cardiovascular health. However, your doctor may give special advice for people with special health conditions.
Side effects of calcium
Excessive intake of calcium supplements may lead to health problems such as kidney stones. Different types of calcium supplements affect the body in different ways. For example, calcium carbonate may affect absorption in the intestines, while calcium citrate is suitable for people with insufficient stomach acid.
Studies have found that long-term intake of calcium carbonate antacids may lead to milk alkali syndrome, and the unclear definition of "overdose" makes this problem more complicated. It should be used with caution by those with health risks.
Absorption and excretion
Calcium absorption is affected by many factors, including vitamin D levels and dietary fiber intake. Calcium is excreted mainly through urine and feces. Caffeine, protein intake and low estrogen levels will increase the loss of urinary calcium and may affect bone health.
Types and Selection of Calcium Supplements
There are many types of calcium supplements on the market, including calcium carbonate, calcium citrate, etc., but there may be no significant difference in the absorption effect of the two. Experts recommend that for most healthy adults, it is best to get calcium from natural foods rather than relying on supplements.
"Calcium obtained from foods such as milk is better absorbed because of its natural state."
Many people choose to take oral calcium supplements, but the labels of these products usually only show the amount of elemental calcium, rather than the weight of the whole compound, which is crucial for consumers to understand how much they are actually taking.
Therefore, for people who pursue a healthy lifestyle, a balanced diet and proper exercise will be a safer and more effective choice. Are calcium supplements really necessary?
