How to drink calcium

Calcium is the most important mineral that takes part in the formation of bone tissue. It comes into the body with dairy products, some vegetables and dried fruits. In some cases, for example, during pregnancy or intolerance of milk protein, it is necessary to accept calcium in the form of tablets. However, that the digestibility is high, the rules for its use must be followed.

1

How to understand that the body lacks calcium

Mineral is needed to maintain the health of the teeth, beauty and power of hair, nail plates. It updates bone tissue and helps blood fully coagulate. If this substance is not enough in the body, the attacks of arrhythmia, muscle pain, the joints are hurting, the blasting of the gums. Sometimes vomiting may occur, unreasonable constipation, irritability, and with a strongly pronounced shortage - insomnia and disorientation in space.

Excess calcium is extremely rare. To understand that the mineral in the body is too much in such signs:

• muscle weakness;
• deformation of bones;
• coordination violation;
• vomit;
• increased daily diuresque.

2

Calcium for children and adults - norms

Before starting the use of calcium, you need to familiarize yourself with the recommended daily dose of mineral, which depends on the age:

• kids (up to 6 months) - 200 ml;
• kids (6-12 months) - 260 ml;
• children (from 1 to 3 years) - 700 ml;
• children (from 3 to 8) - 1000 ml;
• children (from 8 to 18 years) - 1300 ml;
• adults - 1200 ml;
• pregnant and nursing women - 1300 ml.

Important! To calculate the amount of calcium per day, you need to count how much mineral you consume with food, and the deficit is to fill with tablets.

3

What contributes to the full absorption of calcium

The obligatory condition for the normal suction of calcium in the intestines is the sufficient synthesis of vitamin D. Therefore, most calcium preparations are made immediately from vitamins D, for example, calcium D3 nomed and calcium D3 complivitis.

However, to ensure the flow of vitamin D will help the use of fish oil, sea fish (salmon, mackerel, herring), various oils. In addition, vitamin D is actively synthesized in the body under the influence of sunlight.

Important! Maximum calcium dose per day - 800 meters. If you take a drug in such a dose for a long time, this will lead to a toxic damage to the body.

4

Calcium reception tips

• Calcium reception provides for the casual menu adjustment. It is especially important to include products rich in magnesium and phosphorus, such as nuts, eggs, fish, greens.
• It is important physical activity. The assimilation and distribution of calcium throughout the body passes more productively during physical exertion.
• Many specialists recommend avoiding stressful situations. They provoke a cortisol emission that blocks calcium suction.
• It is better to take drugs with citrate citrate. In this form, calcium is absorbed 2-3 times more active.
• In order for mineral to get into blood, it is necessary to maintain a normal flora in the intestine. For this you need to use fermente products or probiotics.

Watch your health and give preference to high-calcium products. If you need to fill the deficit of the mineral with the help of tablets, be sure to consult the doctor.