What to eat for calcium supplementation

Generally speaking, you can consume foods such as milk, tofu, shrimp, black sesame seeds, and seaweed (laver), and you can also take medications like calcium carbonate D3 tablets, calcium gluconate oral solution, calcium lactate granules, calcium citrate chewable tablets, and vitamin D calcium chewable tablets to supplement calcium, as directed by a physician. The details are as follows:

I. Foods

1. Milk

Milk is an excellent source of calcium. The calcium content in 100 milliliters of milk is usually around 100-120 milligrams. It has an appropriate calcium-to-phosphorus ratio and is also rich in lactose and vitamin D. These components promote calcium absorption, making the calcium in milk more readily utilized by the human body, thus making it an ideal choice for calcium supplementation.

2. Tofu

Tofu is made from soybeans, which naturally contain some calcium. During the tofu-making process, calcium-containing coagulants such as calcium sulfate are added, significantly increasing the calcium content. The calcium content in 100 grams of tofu can reach approximately 100-200 milligrams, effectively supplementing the body's calcium needs.

3. Shrimp

Shrimp not only tastes delicious but is also rich in calcium, with a calcium content of about 99-300 milligrams per 100 grams. The protein and other nutrients in shrimp meat help maintain normal physiological functions and also aid in the absorption and utilization of calcium, making shrimp an excellent food for calcium supplementation.

4. Black Sesame Seeds

Black sesame seeds are rich in minerals, with a considerable calcium content—approximately 780 milligrams per 100 grams. Additionally, black sesame seeds are rich in oils and proteins. Moderate consumption not only supplements calcium but also helps relieve constipation, benefiting overall health.

5. Seaweed (Laver)

Seaweed is a type of algae rich in various nutrients, with a calcium content of about 264 milligrams per 100 grams. Seaweed also contains phycobiliproteins and polysaccharides, which have antioxidant and immune-enhancing effects, supporting overall health in conjunction with calcium.

II. Medications

1. Calcium Carbonate D3 Tablets

The main components are calcium carbonate and vitamin D3. Calcium carbonate is a commonly used calcium supplement that directly provides calcium to the body. Vitamin D3 promotes the absorption of calcium in the intestines, transporting calcium into the bloodstream, increasing blood calcium levels, thereby meeting the body's calcium needs for bone growth and physiological functions, and is used to prevent and treat calcium deficiency.

2. Calcium Gluconate Oral Solution

Calcium gluconate dissociates into calcium ions in the body to supplement calcium needs. The gluconate component in its molecular structure is relatively mild and causes less gastrointestinal irritation, making it suitable for all age groups, especially children, elderly individuals, and those with weaker gastrointestinal systems. It effectively improves symptoms such as tetany and skeletal dysplasia caused by calcium deficiency.

3. Calcium Lactate Granules

Calcium lactate is broken down into calcium ions under the action of gastric acid in the stomach and is then absorbed and utilized by the body. It has good solubility and high bioavailability and is commonly used to prevent and treat calcium deficiency-related diseases such as rickets and osteoporosis, especially suitable for infants, young children, and pregnant women who have higher calcium requirements.

4. Calcium Citrate Chewable Tablets

Calcium citrate releases calcium ions in the body, and the citrate component can form soluble complexes with calcium in the intestines, preventing calcium from forming insoluble precipitates in the intestines, thereby improving calcium absorption. It causes minimal gastrointestinal irritation and does not require large amounts of gastric acid for dissolution, making it suitable for individuals with insufficient gastric acid secretion.

5. Vitamin D Calcium Chewable Tablets

In addition to containing calcium, these tablets also include vitamin D. Vitamin D promotes the synthesis of calcium-binding proteins in intestinal mucosal cells, increasing intestinal calcium absorption, while also promoting renal tubular reabsorption of calcium, reducing calcium excretion, allowing calcium to function more effectively in the body, maintaining bone health and normal physiological functions.

Daily activities such as moderate exercise and sun exposure can help the body absorb and utilize calcium. However, excessive exposure should be avoided to prevent skin damage.