Cholesterol is a type of fat that performs many vital functions in your body to maintain health and transport nutrients. Calcium is a major mineral that is found mainly in your bones and teeth. Although there is evidence that calcium supplementation can help reduce cholesterol levels for those with hypercholesterolemia, some studies have come to different conclusions on calcium's effectiveness in reducing cholesterol.
Functions
Cholesterol provides structure for your cell membranes and regulates what goes in and out of the cell. It is a major component of fat-soluble vitamins (A, D, E and K), bile acids, steroid hormones, and omega-3 fatty acids.
Ninety-nine percent of your body's calcium provides structure for your bones and teeth, while the remaining one percent travels in your bloodstream. According to former nutrition professor Gordon Wardlaw of Ohio State University, blood calcium plays a vital role in nerve transmission, muscle contraction, blood pressure regulation and the release of hormones.
Interactions
Calcium supplementation can reduce cholesterol levels for people with hypercholesterolemia. The American Society for Nutritional Sciences published the results of study conducted in Germany that concluded that calcium supplementation -- in the form of calcium phosphate -- reduces cholesterol and low-density lipoprotein (LDL) levels between 5 and 6 percent. Calcium and phosphate form a precipitate in the small intestine called amorphous calcium phosphate (ACP) that absorbs bile acids. These contents are then excreted in the feces. A reduction of bile acids in your digestive tract stimulates your liver to produce more high-density lipoproteins (HDL) to draw cholesterol back to the liver to make more bile acids. This reduces the net cholesterol levels in your blood.
Recommended Intake
The Linus Pauling Institute recommends that adults take 1,000 milligrams of calcium a day. If you are over 50 years old, take 1,200 milligrams a day. The MayoClinic,com recommends that you maintain your total cholesterol level below 200mg per deciliter. Keep your LDL level below 70mg per deciliter and your HDL level above 60mg per deciliter.
Deficiency
Too little calcium in your diet can put you at risk for osteoporosis and other bone diseases. You can also develop abnormal parathyroid function, which effects how well your body metabolizes calcium and phosphorus. Too little cholesterol, which is rare, can cause depression, anxiety, and other mental disorders. This is common among people who are suffering from gastrointestinal infections.
Toxicity
Too much calcium--above 2,500mg--can cause too much blood calcium (hypercalcemia) which can lead to calcification in soft tissues, nausea, vomiting, constipation, abdominal pain and frequent urination. It can promote kidney stone formation from small calcium deposits in your kidneys.
Too much cholesterol contributes to heart disease, high blood pressure and cancer. Wardlaw recommends that you consume foods high in unsaturated fats and exercise regularly to maintain a healthy level of cholesterol.
References
- "The Journal of Nutrition"; Cholesterol Metabolism Is Affected by Calcium Phosphate Supplementation in Humans; Bianka Ditscheid, et al; July 2005
- "Perspective in Nutrition"; Gordon M. Wardlaw; 2002
- MayoClinic.com; High Cholesterol
- Linus Pauling Institute: Calcium
