Calcium helps maintain bone health and plays a role in a number of other functions, from muscle contraction to nerve function. In addition, evidence indicates that following a diet high in calcium may reduce fat absorption and increase fecal fat excretion.
Fat Absorption
Fats are digested into fatty acids and glycerol in the small intestine and are absorbed by the intestinal wall into your bloodstream. If fat is not absorbed, it’s pushed through to the large intestine and excreted as feces, which is measured as fecal fat excretion. Scientists at the University of Copenhagen in Denmark discovered that subjects following a high-calcium diet experienced increases in fecal fat excretion compared with those who adhered to a low-calcium diet. The findings were published in the November 2010 issue of the “British Journal of Nutrition.”
Fat Excretion
Scientists at the University of Copenhagen investigated the impact of dairy calcium intake on fecal fat excretion. Subjects were assigned to a diet with 2,300 milligrams of calcium from low-fat dairy products or a low-calcium diet with 700 milligrams of calcium for seven days. At the end of the study, which was reported in the December 2008 issue of the “International Journal of Obesity,” scientists observed that those in the high-calcium group experienced greater increases in total fecal fat excretion compared with those in the low-calcium group.
Additional Research
In a study reported in the January 2010 issue of the “International Journal of Obesity,” scientists from Vanderbilt University Medical Center found similar results as the Danish studies. Researchers found that subjects on a diet with 1,500 milligrams of calcium experienced a greater increase in fecal fat excretion compared with those who consumed a diet with 500 milligrams.
Sources
Calcium-rich foods include the following: dairy products, almonds, green leafy vegetables and tofu. If you plan on taking calcium supplements, consult your health care provider for dosage recommendations.
References
- "British Journal of Nutrition"; Dairy Calcium Intake Modifies Responsiveness of Fat Metabolism and Blood Lipids to a High-Fat Diet; J.K. Lorenzen et al.; November 2010
- "International Journal of Obesity"; Effect of Dairy Calcium on Fecal Fat Excretion: a Randomized Crossover Trial; N.T. Bendsen et al.; December 2008
- "International Journal of Obesity"; Effect of Dairy and Non-Dairy Calcium on Fecal Fat Excretion in Lactose Digester and Maldigester Obese Adults; M.S. Buchowski et al.; January 2010
- University of Maryland Medical Center: Calcium; 2011
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