Calcium, fish oil, vitamins... How should I choose? Nutrition experts teach you 3 tips!

Calcium, fish oil, multivitamin, how to choose?

1. Calcium: See the dose, do not blindly supplement

For the selection and supplementation of minerals, nutrition experts introduced the most common calcium supplement as an example.

Zuo Xiaoxia, director of the Nutrition Department of the Eighth Medical Center of the PLA General Hospital, said that calcium is an important mineral for building and maintaining healthy bones and teeth, but different populations have different needs for calcium. "For adults, the recommended daily intake of calcium is about 600-800 mg, the average domestic calcium is 500-800 mg, and certain foreign products may contain up to 1,000 mg of calcium." Therefore, most domestic products are closer to the recommended dosage of Chinese people. When choosing a calcium supplement, you also need to consider the type of calcium, which includes inorganic calcium (such as calcium carbonate, calcium phosphate, etc.) and organic calcium (such as calcium lactate, calcium gluconate, calcium citrate, etc.). Although inorganic calcium is cheap and the absorption rate is good, it may stimulate the stomach. Organic calcium is gentler for people with poor gastrointestinal function, but it is more expensive."

Wu Jia, deputy secretary-general of the Nutrition Literacy Branch of the China Association for Health Promotion and Education, said, "Calcium content, gastrointestinal absorption, safety and taste should be considered when taking calcium supplements. For the elderly and children, they should choose calcium preparations that are easy to absorb, safe and taste good." In addition, liquid calcium may be more acceptable to many people, especially those who feel uncomfortable taking large pills by mouth. It is recommended to choose calcium supplements that are cost-effective and easy to absorb according to individual circumstances.

2. Fish oil: The higher the purity, the better quality

Fish oil, another common health supplement, is rich in Omega-3 fatty acids, which are particularly beneficial for heart health. Zuo Xiaoxia said that when choosing fish oil, attention should be paid to the content of DHA and EPA, which are the main beneficial ingredients in fish oil.

Wu Jia said that fish oil is a health product rich in Omega-3 fatty acids, which plays an important role in preventing cardiovascular and cerebrovascular diseases and improving cholesterol levels. Among them, EPA has a significant cardiovascular protective effect, while DHA is beneficial to the nervous system and visual development of fetuses and infants. Pregnant women and children can choose products with higher DHA content.

In addition, the higher the purity of fish oil, the better its quality, but also need to consider the cost performance. Earlier, when it came to fish oil, everyone thought of foreign brands. Because fish oil separation and purification technology has relatively high barriers, domestic fish oil at that time only about 30% of EPA low-purity products. Today, the domestic brand has more than 90% purity of EPA fish oil products.

3. Vitamins: The "multi-in-one" multivitamin has a high fit

There are many kinds of vitamins, and the choice should be selected according to their diet structure, and targeted supplementation is the best.

Wu Jia said that for ordinary consumers, you can choose the "multi-in-one" type of multivitamins, which can meet the nutritional needs of most people. Multivitamins are available in pill form, powder form and confectionery form, which may have a lower active ingredient content, and consumers should carefully check the label when purchasing.

"Vitamins are divided into fat-soluble and water-soluble categories, and excessive intake can cause health problems. For example, excessive intake of vitamin C can lead to excess stomach acid, while excess intake of fat-soluble vitamins (such as vitamins A, D, E, and K) can lead to poisoning. Therefore, when choosing a vitamin supplement, you should read the product label carefully and ensure that you do not consume more than the recommended requirements." Zuo Xiaoxia remind.

Similarly, the formula design of domestic brands of vitamin and mineral tablets may be more in line with the physical characteristics and living habits of Chinese people, and it is easier to meet the specific needs of consumers.

4. Protein powder: Distinguish between animal protein and plant protein

Protein powder is a popular choice for fitness enthusiasts and those who need extra protein. Zuo Xiaoxia introduced, "There are many types of protein powder, including whey protein powder, casein powder and soy protein powder. Each kind of egg white powder has its unique characteristics and suitable population. When choosing protein powder, attention should be paid to protein content, additives and brand reputation. In addition, moderate intake is key, and excessive intake may increase the burden on the kidneys."

Wu Jia further said that whey protein powder is the most common and the best quality animal protein supplement, easy to digest and absorb, including concentrated whey protein powder, separated whey protein powder and hydrolyzed whey protein powder, each has its own characteristics and suitable for the population. For vegetarians and people who are lactose intolerant, plant-based protein supplements are ideal.

3 tips for choosing a nutritional supplement

1. Focus on security

Safety is the most important consideration when choosing dietary supplements and health products. Zuo Xiaoxia reminded that consumers should check the approval number of the product, the manufacturer and the relevant certification marks. In addition, it is also very important to choose a reputable brand and consult a professional doctor or dietitian for advice.

Wu Jia said that when purchasing, you should check the certification mark or label of the product, such as NSF/ANSI 173 certification, NSF GMP certification, USP certification and Informed Sport certification, etc., to ensure the quality and safety of the product. Domestic health products to look for the "blue hat" logo.

2. Personalized selection

For each person's different lifestyle and eating habits, consumers should adjust their intake of dietary supplements and health products. For example, meat eaters may need extra vitamin C and dietary fiber, while vegetarians may need to supplement high-quality protein, vitamin B12 and trace elements such as iron and zinc. Children and the elderly should pay special attention to the safety and applicability of products when choosing health products.

Wu Jia said that when choosing dietary supplements and health products, they should be selected as needed and according to their own dietary shortcomings. Don't blindly follow the trend, choose basic nutrients and minerals that have been studied for years, and are safer.

3. Consider value for money

Some people prefer imported products, in fact, some domestic nutritional supplements and health products have been competitive in terms of price, composition and safety, or have certain advantages. The ingredients of domestic products may be more suitable for the physique and living habits of Chinese people, and are subject to strict supervision. In terms of price, the price difference between domestic and imported products is mainly related to sales channels, and cost performance is also an important consideration. Consumers should consider the dose and product price comprehensively and choose the product that suits them. You should also take the dosage recommended by your doctor or dietitian.

In conclusion, the choice of nutritional supplements and supplements should be based on individual needs, product safety and scientific evidence. Consumers should choose carefully, avoid blindly following trends, and seek professional advice when necessary. Through reasonable intake, in order to better maintain and promote health.