While shopping at a pharmacy, you’ll notice that the prices for calcium tablets vary greatly, with some costing only a few yuan per bottle, while others can be painfully expensive, costing several hundred yuan.
With such huge price discrepancies, many friends become bewildered: What are the differences between these calcium tablets? Which type is more suitable to buy? Are the more expensive calcium tablets just an “intelligence tax”?
1. What is the difference between a 2 yuan and a 200 yuan calcium tablet?
Calcium is an essential mineral for the human body, crucial for maintaining bone health and protecting cardiovascular function.
However, calcium does not remain in the body; it quietly “slips away” through our sweat and urine every day.
The best way to supplement calcium is to eat calcium-rich foods, such as beloved dairy products like milk and yogurt; common seafood like fish and shrimp; as well as leafy vegetables, legumes, and whole grains.
If dietary calcium is insufficient, calcium tablets come into play.
Walking into a supermarket or pharmacy, the shelves are filled with all sorts of calcium tablets, some appear quite high-end and can be overwhelming, leading one to think: Are more expensive calcium tablets more effective?
No matter how fancy the packaging looks, calcium tablets can generally be categorized into three types: inorganic calcium, organic calcium, and amino acid chelated calcium.
Inorganic calcium: This type has a relatively high calcium content and is cheaper but has a lower absorption rate compared to organic calcium and can be irritating to the stomach.
Organic calcium: It has a higher absorption rate and is less irritating to the stomach, making it suitable for middle-aged and elderly individuals with insufficient gastric acid secretion.
Amino acid chelated calcium: Chelation is a special technique that enables minerals to be absorbed more easily. The advantage of chelated calcium is that it is lightweight, easily dissolves, and is readily absorbed.
In fact, whether cheap or expensive, the basic components of calcium tablets are quite similar, and their effectiveness in calcium supplementation does not differ much. The key is whether they are suitable for oneself and if they can meet calcium supplementation needs.
2. How to determine if you are calcium deficient? Two self-tests.
Only when calcium is deficient should you supplement it. So how do you know if you are calcium deficient? Here are two directions for self-testing.
First, check if you belong to a high-risk group for calcium deficiency.
1. Elderly people
As one ages, the ability to absorb calcium declines, while the rate of calcium loss accelerates, making one more prone to osteoporosis.
2. Children and teenagers in their growth and development stage
During the growth phase, children and teenagers require a substantial amount of calcium to build and maintain their bones. If calcium intake is insufficient, it can affect proper bone development.
3. Long-term vegetarians
Vegetarians who do not consume dairy products or other calcium-rich foods and do not supplement calcium through tablets or other means are at a greater risk of calcium deficiency.
Second, observe if you have any signs of calcium deficiency.
According to Pan Danfeng, head of the nutrition department at Guangzhou First People’s Hospital, calcium deficiency is a gradual process that does not manifest in short-term symptoms. However, by middle age, various problems can become evident: frequent back and leg pain, teeth starting to fall out, constipation, developing a hunchback, or increased susceptibility to fractures.
However, compared to self-testing, the most accurate method is to go to a hospital for blood calcium level tests or bone density scans. Doctors can accurately determine whether you are calcium deficient and to what extent, and provide professional calcium supplementation advice.
3. Is it better to take calcium tablets before or after meals? How should calcium tablets be taken for true supplementation?
Calcium tablets must be taken correctly to be effective. Today, we will clarify some misconceptions about taking calcium tablets.
When is the best time to take calcium tablets for maximum effectiveness?
Supplementing calcium is time-sensitive.
Professor Yu Kang from Peking Union Medical College Hospital states that the best time to supplement calcium is right before sleep.
Calcium consumed during the day is excreted through urine, but at night, since no food is consumed, the calcium excreted in the morning actually comes from the bones.
