What calcium is good for menopausal women to take

Menopausal women can choose calcium carbonate, calcium citrate, calcium lactate, calcium gluconate, or amino acid chelated calcium for calcium supplementation. The selection of calcium supplements should consider factors such as absorption rate, gastrointestinal tolerance, and whether they contain vitamin D. It is recommended to combine dietary adjustments and doctor's guidance for comprehensive supplementation.

1. Calcium Carbonate

Calcium carbonate has a high calcium content and is cost-effective, making it suitable for women with normal gastrointestinal function. It should be taken with meals to promote absorption, but it may cause bloating and constipation. People with gastric acid deficiency should use it with caution. Can be synergistically supplemented with vitamin D compound preparations, such as calcium citrate D.

Secondly, calcium citrate

has a low dependence on gastric acid and can be absorbed on an empty stomach, making it suitable for those with insufficient gastric acid secretion or taking acid suppressants. The calcium content is slightly lower than that of calcium carbonate, but the solubility is high and the risk of kidney stones is low. Common examples include Meixin Calcium.

III. Calcium Lactate

Calcium lactate has good solubility and low irritation, making it suitable for people with gastrointestinal sensitivity. The calcium content is relatively low, and the dosage needs to be increased. The metabolic product is lactic acid, and lactose intolerant individuals should choose carefully.

4. Calcium gluconate

Calcium gluconate has a fast absorption rate and is commonly used for acute calcium supplementation needs. Oral liquid formulations are easier to absorb, but have low calcium content. Long term use requires the combination of other high calcium foods. Note that diabetes patients need to control their intake.

5. Amino acid chelated calcium

Amino acid chelated calcium is absorbed through amino acid carriers, has high bioavailability, and is not affected by gastric acid. Higher price but fewer side effects, such as Leli Calcium. Suitable for patients with combined chronic gastritis or absorption disorders. The daily calcium requirement for menopausal women is 1000-1200 milligrams. In addition to calcium supplements, dietary intake of dairy products, soy products, and dark green vegetables should be increased. It is recommended to supplement in multiple doses, with a single dose not exceeding 500 milligrams, and avoid taking it with high iron foods. Regularly monitor blood calcium and bone density, and promote calcium deposition through weight-bearing exercise. Individuals with a history of kidney stones or cardiovascular disease should have their doctor evaluate the type and dosage of calcium supplements.