Getting your daily requirement of calcium might do more than just protect your bones -- it can also improve your weight loss efforts. Keep in mind that supplements are not meant as a magic cure-all but are meant to be used with a reduced-calorie diet and an exercise program. If you're taking prescription medication or have a medical condition, consult your doctor before taking any supplements.
Benefits
According to the University of Texas Southwestern Medical Center, calcium can help prevent fat storage. It might also raise your metabolism, helping you burn more calories even if you don't change your activity level.
Who Can Benefit
A 2009 study published in the "British Journal of Nutrition" showed that calcium boosts weight loss in people who are calcium deficient. The daily recommended intake of calcium is 1,000 mg, but most people don't meet the requirement on a daily basis. Calcium deficiencies might increase your appetite, slowing down weight loss.
How to Do It
People in the 2009 study took 1,200 mg of calcium daily while following a low-calorie diet. A second group follow the same diet but took no calcium supplement. The group who took calcium lost an average of 13 lbs. while those just dieting lost 2.2 lbs. If you're not getting enough calcium from your diet, ask your physician about taking a supplement.
Calcium Sources
While all forms of calcium can help with weight loss, dairy sources of calcium produce the best results. If you don't or can't eat dairy, supplements might be your best option as a calcium source.
References
- Medical News Today: Calcium For Weight Loss
- University of Texas Southwestern Medical Center: Calcium: It's Not Just Bones Anymore!
- "Obesity Reviews"; Effect of Calcium From Dairy and Dietary Supplements on Fecal fat Excretion: a Meta-Analysis of Randomized Controlled Trials"; R. Christensen and team; 2009
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