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The Benefits of Calcium - Beyond Bones and Teeth
It’s Good for More Than Bones and Teeth!
Calcium, the most abundant mineral in the earth’s crust-and in the human body-is most concentrated in bones and teeth. Besides growing strong healthy bones, calcium is also necessary for healthy blood pressure, and a variety of essential cell reactions. So, you may be thinking, what has calcium got to do with weight loss? Read on.
Recent studies link low calcium to high weight! At Creighton University in Omaha, one recent study of 348 young women found that the less calcium they got from their food, the more likely they were to be overweight or obese. And contrary to popular belief, many Americans do not eat enough calcium-rich foods every day, leaving them at risk for weight gain. According to early research at the Nutrition Institute at the University of Tennessee, there’s a chain reaction of events that’s triggered when levels of calcium in the body drop below 1,000 milligrams a day.
Here’s what happens when you don’t get enough calcium: The body goes into starvation-mode when it’s deprived of calcium, and begins saving it. This triggers higher levels of a hormone (calcitriol) that alerts your body to make more fat cells, and bigger ones, too!
The bottom line? Add calcium to stop the fat production. In fact, to support your weight loss goals, you simply need to follow the U.S. RDA for calcium:
Men and Women Under 50-1,000 milligrams
Men and Women Over 50-1,200 milligrams
(Note: Doctors often recommend that post-menopausal women take 1,500 milligrams of calcium a day, but this is predominantly for bone health.)
What kinds of calcium supplements should you take? Calcium citrate, calcium carbonate, or calcium phosphates are all acceptable, but be sure to take calcium with 400 IU of vitamin D (600 IU if over age 50) for proper absorption. Best taken with food, calcium is efficiently absorbed when taken in small doses of 500 to 600 milligrams at a time, a couple of times a day.
Not a “miracle pill,” but a natural mineral partner for a thoughtful weight loss program. Please remember that calcium is a serious player in the field of health. More and more studies confirm its many beneficial roles, including that of weight-loss support. Take advantage of calcium’s natural benefits, as you pursue a well-rounded program of diet and exercise.