Increasing your calcium intake is possibly effective in reducing your weight and level of body fat. MedlinePlus reports that people who get little calcium in their diets are more likely to gain weight and be obese compared with people who consume more calcium. Getting calcium from dairy promotes lean body mass and shedding body fat. It may also play a role in insulin resistance. Calcium's effect on body weight is an area of ongoing research.
An Important Mineral
Calcium is used by your body's bones and teeth. Your heart, nerves and blood use it too. You'll find it in dairy products such as milk, cheese and yogurt, in vegetables such as kale, broccoli and Chinese cabbage, and canned fish such as sardines and salmon with soft bones. Many foods and juices are also fortified with calcium.
Calcium and Weight Loss
Researchers have been investigating the link between calcium and weight loss for years, and proof that calcium works is still being sought. What scientists have known for some time is that people who have high body fat general take in very little calcium in their diets. Several studies have suggested that when your brain senses too little calcium, it spurs you to eat more. When you have enough calcium, it stifles your desire to eat more. Getting more calcium may provide an extra boost if you're already following a weight-loss regimen. Moreover, calcium seems to protect children from obesity and it also may help prevent midlife weight gain, according to research reported in the "Journal of the American College of Nutrition."
How It Works
University of Tennessee researchers determined that calcium plays a role in your hormones acting on fat cells and increase fat metabolism. They and others report that in people with low calcium in the diet have a paradoxical spike in intracellular calcium. That condition promotes the body blocking the breakdown and release of fat cells. A study published in 2000 in "The FASEB Journal" indicates that increasing dietary calcium suppresses this problem and lowers your risk of obesity.
How Much Calcium Do You Need for Weight Loss?
Research in the "Journal of the American College of Nutrition" says that, with each additional 300 mg of calcium child study participants received, they had about 2 lbs. less body fat. Adults had up to 7 lbs. less fat. The report advises that two dairy servings per day reduce the risk of being overweight by 70 percent. Researchers from Creighton University reported in the "Journal of Clinical Endocrinology & Metabolism" that getting 1,000 mg of calcium can mean an 18-lb. difference. Calcium intake alone explains 3 to 10 percent of differences in body weight.
Pills or Food?
Research reported in the "Annals of Internal Medicine" said that obese patients who took calcium tablets with their meals did not lose any more weight than the control group who took a placebo. But participants in a 15-week British study involving calcium pills lost about 13 pounds.There are a number of supplements you can take to get extra calcium, but many work best when taken with food, and some cause minor side effects. It is best, therefore, to get as much calcium through your diet, and supplement as needed.
Safety of High-Calcium Diets
Calcium is generally safe, but don't take too much of it. You may experience some serious side effects if you do. The recommendation for most adults is about 1,000 to 1,200 mg daily, according to the National Institutes of Health, which reports that going over the recommended limit may increase your risk of heart attack. Too much calcium can also make it difficult for your body to absorb iron and zinc and increase your risk of kidney stones. Remember also to count both the supplements you take and the calcium you get from your diet. Space your calcium supplements throughout the day to avoid the side effects of gas, constipation and bloating.
References
- Journal of the American College of Nutrition: Calcium and Weight: Clinical Studies
- Journal of Nutrition: Calcium Intake and Reduction in Weight or Fat Mass
- Journal of Clinical Endocrinology & Metabolism: Calcium Intake and Body Weight
- Annals of Internal Medicine: Can Calcium Pills Help People Lose Weight?
- Medical News Today: Calcium for Weight Loss
- The FASEB Journal: Regulation of Adiposity by Dietary Calcium
Member Comments