Beside building and maintaining bones, calcium is a mineral required for proper nerve function and muscle contraction. It is found in dairy products, fatty fish and green leafy vegetables. Research is mixed about whether increasing calcium intake plays a role in enhancing weight loss.
Weight Loss
Researchers from the University of Kansas examined the impact of calcium on weight loss in overweight and obese men and women. For nine months, participants performed moderate intensity exercise five days a week and consumed a calorie reduced diet. Men consumed an average of 987 mg of calcium per day while women consumed 786 mg of calcium. Scientists reported in the August 2006 issue of the "Journal of the American College of Nutrition" that men lost a significantly greater amount of body fat compared to the women. They concluded that calcium enhanced weight loss in men, but not women.
Fat Excretion
Scientists from Frederiksberg in Denmark performed a review of the scientific studies regarding the effects of calcium consumption from supplements or dietary sources on fat excretion from the body. They concluded that 1,241 mg of calcium intake was associated with an increase in fat excretion, according to research published in the July 2009 issue of the journal "Obesity Reviews." However, further research is needed.
No Effects on Weight Loss
In findings reported in the December 2005 issue of the "British Journal of Nutrition," scientists from the University of York in the United Kingdom and Seoul National University College of Medicine in Korea reviewed the literature regarding calcium consumption on fat loss. They concluded that calcium has no effect on weight loss in humans.
Side Effects and Interactions
Calcium is vital for overall health, but too much calcium may cause nausea, increased urination and vomiting. Furthermore, calcium supplements may interfere with certain medications, including alendronate, blood pressure medications and antacids, according to the University of Maryland Medical Center website.
References
- "Journal of the American College of Nutrition"; The Influence of Calcium Consumption on Weight and Fat Following 9 Months of Exercise in Men and Women; B.Bailey et al.; August 2006
- "Obesity Reviews"; Effect of Calcium from Dairy and Dietary Supplements on Faecal Fat Excretion: a Meta-Analysis of Randomied Controlled Trials; R. Christensen et al.; July 2009
- "British Journal of Nutrition"; A Systematic Review of the Effects of Calcium Supplementation on Body Weight; R. Trowman et al.; December 2005
- University of Maryland Medical Center: Calcium
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