您的身体含有约1.2至2.5磅的钙。大多数，
我们大多数人都知道我们的骨骼和牙齿主要由钙制成。但这不仅是任何钙。它们由磷酸钙钙和磷酸化合物制成。这是否意味着服用磷酸钙补充剂可以为您提供更健康的骨头?
钙比建造强骨更大，而且healthy teeth. This remarkable mineral also:
- 帮助血管调节体内的血液流动
- 协助肌肉收缩
- aids in communication between nerve cells
- 有助于血液凝结
通常，男性和女性每天都需要大约1,000毫克（mg）的钙。
Women should up their intake to 1,200 mg at about 51 years old. This is because bone breakdown in postmenopausal women is greater than the amount of bone formation.
男人应该在71岁的时候将摄入量提高到1,200毫克。
Infants, children, and pregnant women have the greatest need for calcium because of their exceptional rates of bone formation and growth.
根据
| infants, birth to 6 months | 200毫克 |
| 婴儿，7到12个月 | 260毫克 |
| children, 1–3 years old | 700 mg |
| children, 4–8 years old | 1,000 mg |
| children, 9–18 years old | 1,300 mg |
| adult men, 19–70 years old | 1,000 mg |
| 成年男子，71岁以上 | 1,200 mg |
| 成年女性，19-50岁 | 1,000 mg |
| 成年妇女，51岁及以上 | 1,200 mg |
They say that milk can give you stronger bones and healthier teeth. But many other foods aregood sources of calcium, too. Try adding more of these to your grocery list:
- 奶酪，酸奶和其他乳制品
- nuts and seeds
- beans
- 西兰花
- greens, such as spinach, kale, arugula, and collard greens
- black-eyed peas
- 无花果
- 橙子
- 豆腐
- 鲑鱼或沙丁鱼，罐头，骨头
There is no such thing as a nugget of pure, elemental calcium. In nature, calcium is found bound with other elements, such as carbon, oxygen, or phosphorous. When one of these calcium compounds is digested, it returns to its elemental state, and your body reaps the benefits.
不建议使用白云石，骨粉或牡蛎壳的钙，因为这些来源可能含有铅和其他毒素。当您用食物服用小剂量（500毫克或更少）时，您的身体会更好地吸收钙。
磷酸钙 - 您在补充剂中发现是磷酸三钙 - 包含接近的39 percent元素钙。这只是碳酸钙低于碳酸钙（40％), but well above calcium citrate (21 percent), calcium lactate (13 percent), and calcium gluconate (9 percent).
Takingvitamin Dwill help your body absorb calcium better. Many calcium supplements also contain vitamin D.
“In most cases, calcium phosphate offers no advantage over calcium carbonate or calcium citrate,” said Dr. Roger Phipps, assistant professor at Husson University School of Pharmacy. “However, adequate phosphate is needed for bone health. So calcium phosphate may be a more appropriate supplement in someone with phosphate deficiency.”
磷酸盐缺乏症在患有celiac disease,Crohn’s disease, kidney issues,饮酒障碍, and those who take too many antacids. However, most people get enough phosphorus in the average American diet.
Most people who need calcium supplements need it because of vitamin D deficiency. In fact, excess phosphate linked to cola or soda consumption is a growing health concern because it’s associated with
除非医生另有建议，否则请坚持自然来源。如果要获得足够的钙是您的问题，那么碳酸钙和柠檬酸钙可能是您的最佳选择。
