25/01/2026
Calcium carbonate is one of the most common forms of calcium supplements due to its low cost, high stability, and ease of production. However, calcium carbonate is poorly absorbed without sufficient stomach acid, and many adults have insufficient stomach acid secretion. When absorption is inefficient, calcium may not be effectively utilized and instead accumulate in places it shouldn't.
Studies have found that excessive calcium supplementation, especially calcium carbonate, is associated with an increased risk of soft tissue and blood vessel calcification. Unutilized calcium not only fails to support bone health but may also deposit in arteries or kidneys, increasing long-term health risks. This risk may be even higher if calcium is supplemented alone in the absence of magnesium or vitamin K2, as magnesium and vitamin K2 help guide calcium correctly into bone tissue.
Whole-food calcium sources are usually found alongside other synergistic minerals, forming a more balanced nutritional profile. Dairy products, dark green vegetables, seeds, and mineral-rich natural foods provide forms of calcium that the body can more easily recognize and safely regulate. When calcium supplementation is indeed necessary, forms with higher bioavailability, such as calcium citrate or food-grade calcium, are generally considered gentler on the body's systems.
Sources/References:
• National Institutes of Health (NIH) - Office of Dietary Supplements
• Journal of the American Heart Association
• Harvard T.H. Chan School of Public Health
碳酸钙是补充剂中最常见的钙形式之一，因为它成本低、稳定性高、生产容易。然而，碳酸钙在没有充足胃酸的情况下吸收率较差，而许多成年人本身胃酸分泌不足。当吸收效率不佳时，钙可能无法被有效利用，反而在不该累积的地方堆积。
研究发现，过量的补充性钙，尤其是碳酸钙，与软组织及血管钙化风险增加有关。未被利用的钙不但无法支持骨骼健康，反而可能沉积在动脉或肾脏中，长期下来增加健康隐患。若在缺乏镁或维生素 K2 的情况下单独补钙，这种风险可能更高，因为镁与维生素 K2 有助于将钙正确引导进入骨骼组织。
全食物来源的钙通常与其他协同矿物质一同存在，形成更平衡的营养结构。乳制品、深绿色蔬菜、种子类及富含矿物质的天然食物，能提供身体更容易识别与安全调控的钙形式。当确实需要补充钙时，生物利用率较高的形式，如柠檬酸钙或食物型钙，一般被认为对身体系统更温和。
来源／参考：
• 美国国立卫生研究院（NIH）— 膳食补充剂办公室
• 《美国心脏协会期刊》（Journal of the American Heart Association）
• 哈佛大学公共卫生学院（Harvard T.H. Chan School of Public Health）
#钙补充 #碳酸钙 #骨骼健康 #心血管健康 #钙代谢 #营养科学 #健康知识 #预防医学 #镁
