Getting enough calcium may help you to lose weight. Increased calcium intake is associated with less weight gain at midlife, according to a 2002 study published by Robert P. Heaney and colleagues in the "Journal of the American College of Nutrition." Dairy foods may be more likely to help you lose weight than supplements, but supplements still have an effect, according to a 2004 study conducted by Michael B. Zemel and colleagues published in "Obesity Research." Still, some studies have shown conflicting results, according to the National Institutes of Health. Take supplements under the supervision of a health care provider to prevent adverse health effects and interactions with other medications.
Calcium Carbonate
Calcium carbonate is the most commonly available supplement form of calcium, according to the National Institutes of Health. This form is inexpensive and best absorbed with food. You should take it with a glass of orange juice because it requires a certain amount of stomach acid to be absorbed. MayoClinic.com recommends choosing a calcium supplement based on the amount of elemental calcium contained in it, not total weight of the pill. Calcium carbonate is 40 percent elemental calcium by weight, according to NIH. In a study in which participants took 1,500 mg daily of calcium carbonate, it was not found to be effective for weight loss.
Calcium Citrate
Calcium citrate and calcium carbonate are similarly well-absorbed by most people. Calcium citrate is especially well-absorbed and digested by the elderly, according to the University of Maryland Medical Center. Calcium citrate is better absorbed by people with reduced levels of stomach acid and can be taken with or without food. Calcium citrate is 21 percent calcium. Remember that absorption of any calcium supplement is highest when the total amount of elemental calcium is less than 500 mg. If you want to take more than 500 mg in a day, take separate doses. Calcium citrate should not be taken with aluminum-containing antacids. A 2004 study in the "Journal of Clinical Endocrinology & Metabolism" published by Sue A. Shapses and colleagues did not find any beneficial effect of calcium citrate for weight loss.
Calcium Lactate
Calcium lactate works best if you take it with food, according to Drugs.com. Calcium lactate did not enhance body fat or weight loss in a 2007 study published by Ginger Wagner and colleagues in the "Journal of the American College of Nutrition." Get medical help if you experience signs of an allergic reaction when taking any calcium supplement, including hives, difficulty breathing and swelling of your face, lips, tongue or throat. Also see a doctor if you experience nausea or vomiting, decreased appetite, constipation, dry mouth, increased thirst or increased urination.
References
- "Journal of the American College of Nutrition"; Calcium and Weight: Clinical Studies; Robert P. Heaney, et al; 2002
- "Obesity Research"; Calcium and Dairy Acceleration of Weight... ; Michael B. Zemel, et al; April 2004
- National Institutes of Health Office of Dietary Supplements: Calcium
- MayoClinic.com: Calcium Supplements: Which Type is Best?
- "Annals of Internal Medicine"; Effects of Calcium Supplementation... ; J.A. Yanovski, et al.; June 2009.
- "The Journal of Clinical Endocrinology & Metabolism"; Effect of Calcium Supplementation...; Sue A. Shapses, et al.; 2004.
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