Calcium: Everything You Need to Know About This Mineral and Why Your Body Needs It

Did you know that your bones and teeth are mostly made up of calcium? In fact, 99 percent of your body’s calcium supply is stored in these body parts. In addition to literally forming the foundation of your body, calcium works in many other ways to help keep you in tip-top working order. (1）

What Is Calcium, and Why Do I Need It?

钙是一种在许多身体过程中起作用的矿物质，包括血液凝结和释放激素。（（2）“钙，体内最丰富的矿物，是骨骼和牙齿，”说Emily Kyle, RDN，纽约罗切斯特私人执业营养师。钙在人体内部的某些代谢功能中也起着许多重要作用。足够的钙摄入量对于维持最佳神经传播和心脏肌肉功能的调节很重要。”

一生中获得足够的钙可以帮助prevent osteoporosis, a bone disease that heightens your risk of breaking bones. (2,3）重要的是要足够vitamin D与钙一起，因为组合会增加您对矿物的吸收。（3）

钙的需求因生命阶段而有时而有所不同。根据建议的饮食津贴（RDA）或认为足以满足大多数健康人的营养需求的平均每日摄入水平，儿童需要以下内容：

• 1-3：700毫克（MG）的儿童
• 4-8：1,000毫克的儿童
• 9-18岁的儿童：1,300毫克（4）

钙随年龄变化的RDA。原因之一是，随着年龄的增长，您吸收钙的能力会降低：虽然婴儿和幼儿的钙吸收高达60％，但在成年期间，钙的吸收能力降至15％至20％。因此要求如下：

• 19-50：1,000毫克的男女
• Women age 51+: 1,200 mg
• 男性51岁以上：1,000毫克
• 男性71岁以上：1,200毫克（5）
• Pregnant or lactating women ages 14-18: 1,300 mg
• 19-50：1,000毫克的怀孕或哺乳期妇女（6）

Calcium absorption also varies based on the type of food the calcium comes from, other foods it’s consumed with, and how much calcium is taken in at any one time. As the amount of calcium consumed increases, how efficiently the body absorbs that calcium decreases. As a result, it’s more effective to split doses of calcium throughout the day than to take in the same total amount of calcium all at once.

2015年饮食指南咨询委员会报告记录钙是关注的营养。（（7）这意味着，营养素的摄入量不足，在美国人群中的摄入量不足，在特定群体中甚至更多。（5）

根据2013年发表的一项研究美国营养学院杂志。（（8）Age groups most at risk for insufficiency include females ages 14 to 18 and adults age 71 and older, according to a study in营养杂志。（（9）

当您不接受足够的钙时会发生什么？凯尔说：“长时间消耗钙太少，通常与骨质疏松症的发展有关，尤其是对于女性而言。”“通过饮食或补充而获得的钙太少也可能对心脏健康构成风险，因为钙有助于调节许多基本的心脏功能。”

Initially, you may show no noticeable signs of a calcium deficiency. But over time, symptoms can include numbness or tingling in fingers, muscle cramping, irregular heart rhythms, loss of appetite, and lethargy. (4)

While dairy products such as milk, yogurt, and cheese are rich in calcium, these aren’t the only food sources of the mineral. (5) “Tofu is my personal favorite calcium-rich food because it is versatile and perfect for plant-based eaters and omnivores alike,” says Kyle. To get the calcium benefits of tofu, choose an option prepared with calcium sulfate. You’ll also find calcium in canned salmon, leafy greens such askale, and西兰花。（4）

如果您要喝钙结合饮料，例如非牛奶或橙汁，则钙可以沉淀到容器的底部，因此在倒入之前摇晃。

It depends. “Both men and women require differing amounts of calcium throughout their lifetime, meaning that some people may need to take calcium supplements at a certain age to meet their recommended dietary allowance,” says Kyle. “For women, the body requires more calcium during adolescence, pregnancy, and lactation, and the postmenopausal phase. During these periods, it is wise to discuss your personal need for a calcium supplement with your healthcare provider.”

Not sure how much calcium you get from food? Log your daily eats with an app likebob体育在线日常健康的卡路里柜台(追踪营养摄入),大约一个星期see where you stand. If you fall low, consider adding more calcium-rich foods to your diet before you jump straight to supplements since the whole food version provides benefits beyond calcium alone.

如果您决定服用钙补充剂，一次消耗500毫克或以下时，您会吸收最多。因此，将您的每日补充摄入量分为两剂。（5）

碳酸钙，柠檬酸钙和其他钙补充剂之间的差异

“钙补品有多种形式，最常见的是calcium carbonateandcalcium citrate，”说Kyle. “The most appropriate calcium supplement should be selected with your healthcare provider, based on a variety of factors, including your age, any current medical issues, and the risk for potential interactions with current medications.”

Calcium carbonate is the most commonly available calcium supplement, and it’s also the least expensive one. (4,10）当食物食用时，您会吸收最好的。（4）

但是，研究于2013年11月发表在《杂志》上研究生医学表明吸收率对也正在消费的人不利proton pump inhibitorsor组胺2个阻滞剂（用于治疗消化溃疡和回流）。（（11）碳酸钙也可能导致副作用，例如气体，腹胀， 或者便秘。（4）另一方面，应在没有食物的情况下服用柠檬酸钙，而报告的副作用较少，这是低胃酸产生的人的最佳补充选择。（4,11）钙补充剂的常见类型较少包括乳酸钙andcalcium gluconate。（4）

当涉及钙时，不一定会更好。凯尔说：“如果通过补充剂消耗过多的钙，可能会导致骨折的增加。”根据2017年9月发表的一项研究营养与饮食学院杂志。（（12）

钙的UL如下：

• 1-8岁的儿童：2,500毫克
• Children ages 9-18: 3,000 mg
• 19-50岁的男女：2,500毫克
• 51岁以上的男性和女人：2,000毫克
• 14-18岁的孕妇或哺乳期妇女
• 19-50岁的怀孕或哺乳期妇女：2,500毫克（6）

您可以通过食物获得这么多钙吗？不太可能。您只需要担心通过强化食品和补充剂过量服用钙即可。并记住，您可能正在通过多种来源补充钙 - 例如多种维生素，钙补充剂和非处方antacids。这些抗酸剂通常提供每片200 mg至400 mg钙。（4）

As for interactions with medication, you do need to be concerned with this, as some will negatively interact with calcium. For instance, calcium supplements can decrease absorption ofbisphosphonates used to treat osteoporosis。（4）您可以在Drug Interactions Checkerat Drugs.com for potential interactions, but it’s still a good idea to speak with your doctor and pharmacist before starting any new medication.

我怎么知道我是否有钙缺乏症？

Symptoms of calcium deficiency include numbness and tingling in the fingers, muscle cramps, convulsions, lethargy, poor appetite, and abnormal heart rhythms. (4) If you suspect your calcium intake is too low — or if you have any of these symptoms — speak with your doctor about getting some tests run. It’s also possible to have no symptoms but have a low-level calcium deficiency that does increase health risks. It’s best to make sure you’re getting adequate daily calcium intake from foods.

What Foods Are High in Calcium?

当食物含有矿物的每日价值的20％或以上时，钙被认为很高。钙的每日值为1000毫克，因此高钙的食物每份可能含有200 mg或更多的食物。高钙的食物包括酸奶，奶酪，牛奶，钙结合钙豆浆和橙汁，沙丁鱼罐头（包含骨骼）和用硫酸钙制成的豆腐。（4）

Can I Get Too Much Calcium?

Yes, there is such a thing as too much calcium! Although taking in too much from food is unlikely, you can overconsume calcium through fortified foods and supplements. Before beginning a calcium supplement regimen, speak with your doctor to make sure you need it and that it’s safe to pair with any medication you are taking.

什么是钙通道阻滞剂？

A calcium channel blocker prevents calcium from entering the cells in the heart and blood vessel walls — helping to lower blood pressure. It may also help治疗冠状动脉疾病， 胸痛，心律不齐，以及某些循环疾病，例如雷诺氏病。（（13）

购买钙补充剂？这是亚马逊上最畅销的选项：

• 柠檬酸钙柠檬酸钙；$ 9.93;亚马逊
• 生命花园原始钙补充剂；$ 30.51;亚马逊
• 自然制成镁锌；$ 8.62;亚马逊
• 维生素K2 + D3的新章钙补充剂；$ 32.24;亚马逊
• Nature Made Calcium with Vitamin D; $9.47;亚马逊