Are dried shrimps and soy milk good at supplementing calcium? Do middle-aged and elderly people need calcium supplements? Exposing 8 rumors about calcium supplements

Author: Xue Qingxin, registered dietitian

Reviewer: Zhang Na, Associate Researcher, Doctoral Supervisor, Peking University School of Public Health

As the temperature gradually rises, people begin to pay attention to summer health. Calcium supplementation is a topic that many people are concerned about. However, while pursuing bone health, you must also be careful not to be confused by rumors. Here are 8 rumors about calcium supplementation for you. Let's take a look.

01

Rumor: Drinking bone soup can supplement calcium

Analysis: Bone soup is not a reliable way to supplement calcium, and the more you drink it, the fatter you will get.

"Drink more bone soup, it is nutritious and can supplement calcium!" How many people have been advised like this?

In fact, there is not much calcium in bone broth. Studies have shown that even after high-pressure heating of bone broth for 2 hours, not much calcium from the bones will dissolve in the broth,[1] let alone simply boiled bone broth.

Some people may ask, what about adding some vinegar? Vinegar will dissolve the calcium in the bones. However, the fact is disappointing. Even with vinegar, the calcium content in bone broth is still very low, only 1/21 of the calcium content in milk. [1]

Moreover, the fat in bone soup is not low. If you drink bone soup crazily to supplement calcium, you may not get enough calcium, but your body will become rounder. Some families have a heavy taste and eat more salt. Drinking more soup will increase sodium intake, which is not conducive to controlling blood pressure.

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02

Rumor: Eating dried shrimps can supplement calcium

Analysis: The calcium content of dried shrimp is indeed not low, but it is very salty.

It is said on the Internet that dried shrimp is the best calcium supplement. In terms of calcium content, dried shrimp is indeed excellent, up to 991 mg/100 g, which is nearly ten times that of milk. Even so, it is not recommended to rely on it to supplement calcium for two reasons:

① High sodium content: The sodium content of dried shrimp is as high as 5057.7 mg/100 g. What does this mean? For example, drinking a 200 g pack of milk can ingest 214 mg of calcium. If you want to get the same calcium content by eating dried shrimp, you need to eat 18.4 g of dried shrimp, and you will also ingest 930 mg of sodium, which is equivalent to nearly 2.4 g of salt. The "Dietary Guidelines for Chinese Residents" recommends that the daily salt intake should be less than 5 g. Eating dried shrimp alone accounts for about 50%, so it is too easy to exceed the salt intake throughout the day.

Besides, 18.4 grams of dried shrimps is a huge handful and very salty!

18.5 grams of dried shrimps, about a handful

② The absorption rate is not as good as milk: the outer shell of shrimp skin is a stratum corneum composed of chitin, which is hard and difficult to chew, and the calcium absorption rate is poor. The calcium in milk is in the form of calcium ions and casein colloid, phosphate ions and citric acid to form a delicate colloidal complex structure, and also contains lactose and a small amount of vitamin D, which is easy to absorb and utilize.

If you really want to supplement calcium by eating dried shrimps, then wash the shrimps to reduce the sodium content, dry and crush them, and use them as seasoning when cooking.

03

Rumor: Eating more meat can supplement calcium

Analysis: There is not much calcium in livestock and poultry meat, so don't count on it.

The calcium content in livestock and poultry meat is low. For example, the most commonly eaten lean pork, beef tenderloin and chicken breast have calcium contents of 6 mg/100 g, 3 mg/100 g and 1 mg/100 g respectively. [2]

Shellfish has a high calcium content, generally higher than 200 mg/100 g. Fish also has a high calcium content, generally 50-100 mg/100 g, but the intake of fish and shellfish by Chinese residents is low, so the calcium supplemented by fish is also limited.

The recommended daily calcium intake for an average adult is 800 mg. The low calcium content in meat cannot really supplement calcium.

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04

Rumor: Soy milk is very calcium-rich

Analysis: The calcium content in soy milk is not as high as that in milk, and the concentration can be manipulated widely, so it is not reliable for calcium supplementation.

Soy milk is a food made by diluting soybeans with water. Its calcium content is not high. Data from the Chinese Food Composition Table shows that the calcium content of soy milk is only 5 mg/100 g, which is too low. [3]

Although the calcium content of soy milk is affected by its concentration, it is generally not as high as that of milk. The Chinese Dietary Guidelines recommend that each person eat 25 grams of soybeans per day. If all of it is used to make soy milk, the calcium intake is about 48 mg, which is not as high as the calcium content of drinking a pack of milk directly.

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05

Myth: Calcium supplementation is all you need to prevent osteoporosis

Analysis: In addition to calcium, you should also pay attention to the intake of nutrients such as vitamin D, vitamin K, protein, and vitamin C.

When it comes to preventing osteoporosis, everyone will think of calcium supplementation. Calcium deficiency is indeed a key factor in inducing osteoporosis, but in the prevention of osteoporosis, in addition to calcium supplementation, we must also pay attention to the intake of vitamin D and vitamin K.

▶ Vitamin D: It plays an important role in promoting calcium absorption and bone mineralization. There is very little vitamin D in food, and many people will use sunscreen in summer, which will also affect the synthesis of vitamin D in the body and lead to vitamin D deficiency. It is recommended to supplement vitamin D preparations, 10 micrograms per day.

▶ Vitamin K: It can promote calcium deposition in bones and promote bone health. Vegetables are the main source of vitamin K. Vegetables contain vitamin K1, which can be converted into vitamin K2 under the action of human intestinal flora after being eaten.

Vitamin K2 has the most significant regulatory effect on bones. It can “bring calcium into the bones”, which is beneficial to the absorption of calcium by bones. It can promote osteoblasts and inhibit osteoclasts, and has a significant effect on preventing fractures. [4]

In addition, protein and vitamin C are also essential nutrients. Protein is the main raw material for bone matrix, and insufficient protein intake in the diet will increase the risk of osteoporosis. An appropriate amount of protein can increase calcium absorption and storage, which is beneficial to bone regeneration and delays the occurrence of osteoporosis; a lack of vitamin C will affect bone metabolism and lead to osteoporosis. [5]

06

Myth: The more calcium you take, the better

Analysis: This is not the case. A moderate amount is enough. Too much supplementation can be harmful to your health.

Although calcium supplementation is beneficial to bone health, the more calcium you take, the better. This is because excessive calcium supplementation can affect the bioavailability of mineral elements such as iron, zinc, magnesium, and phosphorus. If calcium intake exceeds 2100 mg/day, it can increase the risk of kidney stones. However, relevant studies have found that moderate dietary intake (850 mg/day) is associated with a lower risk of kidney stone formation. [4]

You don't have to worry about overdosing on calcium supplementation through diet. It should be noted that calcium tablets should be taken in moderation, and it is best to choose small doses, such as calcium content of less than 300 mg per tablet. Small doses and multiple supplements will have a better effect.

07

Rumor: Only middle-aged and elderly people need calcium supplements

Analysis: We should pay attention to calcium supplementation from childhood.

Calcium supplementation can be said to be a lifelong thing, from childhood to adulthood and then to old age. Children grow and develop vigorously and have a high demand for calcium. Insufficient calcium intake can lead to growth retardation and affect bone health in adulthood.

The bone mass per unit volume of adults reaches its peak at around 35 to 40 years old, which is called peak bone mass. After that, bone mass is gradually lost. [4] Especially after menopause, women lose bone mass at a faster rate. If they do not pay attention to calcium supplementation, they will increase their risk of osteoporosis.

So if you want healthy bones, you must first lay a good foundation, and then pay attention to calcium supplementation throughout your life. Just like saving money, save more money when you are young, so that you can resist spending when you are old.

You should supplement calcium through your diet. If dietary calcium intake is insufficient, you can take additional calcium supplements under the advice of a nutritionist.

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08

Rumor: Leg cramps are caused by calcium deficiency

Analysis: Not necessarily. It could also be due to catching a cold, overwork, or local compression.

Leg cramps are really painful. I dare not move. I dare not move at all! When I have cramps, many people think that they are calcium deficient.

In fact, there are many reasons that induce cramps, and calcium deficiency is one of the possible factors. Because calcium is involved in regulating nerve and muscle excitability, if calcium is deficient, the muscles will become restless, which can easily induce muscle spasms and "cramps".

In addition, if the exercise intensity is too high and the muscles are not relaxed, cramps will occur. After all, if the muscles are too tired, they will want to "break down"; if you do not pay attention to keeping warm in daily life and are in cold conditions, muscle cramps are prone to occur; improper sleeping posture and local pressure can also easily cause cramps.

In addition, some diseases such as stiff-person syndrome, spasticity-fasciculations syndrome, myotonic spasms syndrome, congenital nocturnal muscle cramps, occupational dystonia, Parkinson's disease, tetanus, etc. can also cause muscle spasms. [6]

in conclusion

There is not much calcium in bone soup, and the fat content is high. Drinking bone soup to supplement calcium will not only have no effect but also make people fat; the calcium content in livestock and poultry meat is low, while the calcium content in fish and shellfish is high, but the amount eaten is small, and the calcium supplement is limited; the calcium content of shrimp skin is high, but its sodium content is high and the absorption rate is poor, so it is not recommended to eat shrimp skin to supplement calcium; the calcium content of soy milk is low, and the calcium supplement effect is not as good as milk. In addition, in addition to calcium, vitamin D, vitamin K, protein, vitamin C, etc. are also needed to prevent osteoporosis; calcium deficiency is only one of the factors of leg cramps. Cold, overwork, local compression and certain diseases can also cause leg cramps. Calcium supplementation is a lifelong thing. You have to pay attention to calcium supplementation since childhood, but calcium supplementation is not the more the better. Too much calcium supplementation will affect the absorption of other elements and is not good for health.

References:

[1]. Zhao Zhao, Chao Hong, Ji Aiguo. Determination of calcium and other mineral contents in bone soup and nutritional evaluation[J]. Food Research and Development (12): 126-129.

[2] Yang Yuexin. Chinese Food Composition Table 6th Edition Volume 2[M]. Peking University Medical Press, 2019

[3] Yang Yuexin. Chinese Food Composition Table 6th Edition Volume 1[M]. Peking University Medical Press, 2018

[4]. Yang Yuexin, Ge Keyou. Chinese Nutrition Science Encyclopedia 2nd Edition (Volume 1)[M]. People's Medical Publishing House, 2019

[5] Yang Yuexin, Ge Keyou. Chinese Nutrition Science Encyclopedia 2nd Edition (Volume 2)[M]. People's Medical Publishing House, 2019

[6] Chen Yan, Gan Huagang. Muscle cramps[J]. Chinese General Practice, 2014(33):4011-4014.

[7]Turnbull DJ, Parisi AV, Kimlin MG. Vitamin D effective ultraviolet wavelengths due to scattering in shade. J Steroid Biochem Mol Biol. 2005 Sep;96(5):431-6. doi: 10.1016/j.jsbmb.2005.04.039. Epub 2005 Jul 6. PMID: 16005208.

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