注：这是我几年前给自己写的总结。因为看的参考文章是英文，我的笔记也就是英文。如果有人需要翻译，可以告知。我有空翻译一下。鄙人承认是一个懒人。能少做的绝对不多做
。我是看到有人问吃哪种钙片好，所以特意分享一下。
In general, both men and women need about 1,000 milligrams (mg) of calcium per day. 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. Men should up their intake to 1,200 mg at about 71 years old (ref1).
Vitamin D helps body to absorb calcium. So to help the body to absorb supplemental calcium, it is best to take vitamin D with it.
Human body can make Vitamin D, but not A, B & C, which has to come from food or food supplements.
An conclusion might be made from the table that Calcium Phosphate is the best calcium supplier, since adequate phosphate is needed for bone health (ref1). However, study has shown that excess phosphate might result in osteoporosis and problems with kidney function (ref1 and ref2). Keep in mind, most people get enough phosphorus in the average American diet.
Foods which are excellent sources of calcium: Milk, Tofu, Seaweed, Potato, Spinach, Beans, Chinese Cabbage, fish with bone, Sesame seeds.
ref1: https://www.healthline.com/health/food-nutrition/should-you-take-calcium-phosphate#dosage
ref1: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5266683/
