How does calcium contribute to weight loss. Can dairy products boost metabolism and aid in shedding pounds. What does science say about the connection between calcium intake and obesity rates. How much calcium should you consume for optimal weight loss results.

The Science Behind Calcium and Weight Loss

Recent studies have uncovered a fascinating link between calcium intake and weight management. Researchers have found that diets high in calcium are associated with reduced rates of being overweight or obese. But how exactly does this mineral contribute to weight loss?

Dr. Robert Heaney, an expert in bone biology and calcium nutrition at Creighton University, explains: “At midlife, women tend to gain one-quarter to one-half a pound per year whether they want it or not, and it all goes to their waist. We’ve found that women with the highest dairy intake have an average weight gain of zero, and those with the lowest dairy intake gained a pound per year.”

However, it’s important to note that calcium alone isn’t a magic bullet for weight loss. Dr. Heaney emphasizes that calorie reduction is still necessary: “Dairy will only help you lose weight if you have reduced calories. If you add it to what you eat all the time, it won’t make a whit of difference.”

The Role of Calcium in Fat Metabolism

Dr. Michael Zemel, director of The Nutrition Institute at the University of Tennessee at Knoxville, has been pioneering research on how calcium affects fat processing in the body. His studies on both mice and humans have revealed that calcium stored in fat cells plays a crucial role in regulating how fat is processed and stored.

According to Dr. Zemel, “The more calcium there is in a fat cell, the more fat the cell will burn — and the greater the weight loss.” This groundbreaking discovery sheds light on why calcium-rich diets might be effective for weight management.

Mouse Studies: Impressive Results

In one study, Dr. Zemel used mice bred to be obese and fed them a high-fat, high-sugar diet for six weeks, resulting in a 27% increase in body fat. When put on a restricted-calorie diet, the results were striking:

• Mice without calcium supplementation: 8% loss of body fat
• Mice with calcium supplements: 42% decrease in body fat
• Mice on a medium-dairy diet: 60% decrease in body fat
• Mice on a high-dairy diet: 69% loss of body fat

These findings suggest that calcium from dairy products may be particularly effective for weight loss.

Human Studies: Promising Evidence

Dr. Zemel’s research on humans has also yielded encouraging results. In a study of 32 obese individuals on a low-calorie diet, those consuming a dairy-rich diet lost five pounds more than those on low-dairy diets or taking calcium supplements. Moreover, the dairy group experienced a significant reduction in waist circumference, losing more than an inch and a half compared to just a quarter-inch in the other groups.

Interestingly, the dairy group primarily lost belly fat, which is associated with a higher risk of heart attack and other health problems.

How Calcium Promotes Weight Loss

Calcium’s weight loss benefits can be attributed to several mechanisms:

1. Increased thermogenesis: Calcium slightly raises the body’s core temperature, potentially boosting metabolism and prompting fat burning.
2. Improved fat metabolism: Higher calcium levels in fat cells lead to increased fat burning.
3. Reduced fat absorption: Calcium may bind to fatty acids in the intestines, reducing fat absorption.
4. Appetite suppression: Calcium-rich foods may help you feel fuller for longer, reducing overall calorie intake.

Optimal Calcium Intake for Weight Loss

Is there an ideal amount of calcium to consume for weight loss benefits? Dr. Zemel recommends consuming three servings of fat-free or low-fat dairy products daily if weight loss is your goal. However, some experts, like Dr. Heaney, suggest that whole-fat milk might work even better in a weight-loss plan due to its higher satiety value.

It’s important to note that individual needs may vary, and it’s always best to consult with a healthcare professional or registered dietitian before making significant changes to your diet.

Calcium-Rich Foods for Weight Loss

While dairy products are excellent sources of calcium, there are many other options for those who are lactose intolerant or following a plant-based diet. Here are some calcium-rich foods to consider incorporating into your weight loss plan:

• Yogurt (especially Greek yogurt)
• Cheese (low-fat options for calorie control)
• Leafy greens (spinach, kale, collard greens)
• Sardines and canned salmon (with bones)
• Tofu and tempeh
• Almonds and other nuts
• Fortified plant-based milk alternatives
• Chia seeds and sesame seeds

Calcium Supplements: Are They Necessary?

While whole foods are generally the preferred source of nutrients, some individuals may benefit from calcium supplements. However, it’s crucial to approach supplementation carefully. Excessive calcium intake can lead to health issues, including an increased risk of kidney stones and cardiovascular problems.

Before starting any supplement regimen, consult with a healthcare provider to determine if you have a calcium deficiency and what dosage would be appropriate for your individual needs.

Combining Calcium with Other Weight Loss Strategies

While calcium can be a valuable tool in your weight loss arsenal, it’s most effective when combined with other healthy lifestyle habits. Consider the following strategies to maximize your weight loss efforts:

1. Calorie control: As Dr. Heaney emphasized, calcium’s weight loss benefits are only realized when combined with calorie reduction.
2. Regular exercise: Incorporate both cardio and strength training for optimal results.
3. Balanced nutrition: Ensure you’re getting a variety of nutrients from whole foods.
4. Adequate hydration: Drinking water can support metabolism and help you feel fuller.
5. Stress management: Chronic stress can hinder weight loss efforts, so find effective ways to relax and unwind.
6. Quality sleep: Aim for 7-9 hours of sleep per night to support healthy weight management.

Potential Side Effects and Precautions

While calcium is generally safe and beneficial for most people, there are some considerations to keep in mind:

• Calcium absorption: The body can only absorb a limited amount of calcium at once, so it’s best to spread intake throughout the day.
• Interactions with medications: Calcium can interfere with the absorption of certain medications, including antibiotics and thyroid hormones. Consult your healthcare provider if you’re taking any medications.
• Kidney stone risk: Excessive calcium intake may increase the risk of kidney stones in susceptible individuals.
• Cardiovascular concerns: Some studies have suggested a link between high calcium intake from supplements and an increased risk of heart disease, although more research is needed.

As with any dietary change, it’s essential to listen to your body and work with healthcare professionals to ensure you’re meeting your nutritional needs safely and effectively.

The Future of Calcium and Weight Loss Research

As our understanding of calcium’s role in weight management continues to evolve, researchers are exploring new avenues for harnessing its potential. Some areas of ongoing research include:

• Optimal calcium-to-magnesium ratios for weight loss
• The impact of calcium on brown fat activation and energy expenditure
• Genetic factors that may influence calcium’s effects on weight
• The potential synergistic effects of calcium with other nutrients for weight management

These ongoing studies may lead to more targeted and effective strategies for using calcium to support weight loss efforts in the future.

Conclusion: Harnessing Calcium’s Weight Loss Potential

The connection between calcium and weight loss is a promising area of research with intriguing findings. While it’s not a miracle solution, incorporating adequate calcium into a balanced, calorie-controlled diet may provide an extra edge in your weight loss journey. Remember that sustainable weight loss is achieved through a combination of healthy eating, regular physical activity, and lifestyle modifications.

By understanding the science behind calcium’s role in weight management and implementing smart strategies to increase your intake, you can potentially “drink yourself skinny” – or at least give your weight loss efforts a calcium-powered boost. As always, consult with healthcare professionals to develop a personalized plan that addresses your unique needs and health goals.

Calcium: Drink Yourself Skinny

Dairy products boost metabolism and aid weight loss.

• The Science
• How It Works

Calcium’s leading role is legendary. In fact, there seems to be no end to calcium’s repertoire: It strengthens bones and teeth and new studies suggest that it may also prevent colon cancer, and even keep Montezuma’s revenge at bay.

There’s also good evidence that diets high in calcium are associated with reduced rates of being overweight or obese.

“At midlife, women tend to gain one-quarter to one-half a pound per year whether they want it or not, and it all goes to their waist,” says Robert Heaney, MD, an internationally recognized expert in bone biology and calcium nutrition with Creighton University in Nebraska.

“We’ve found that women with the highest dairy intake have an average weight gain of zero, and those with the lowest dairy intake gained a pound per year,” Heaney tells WebMD.

There’s one catch: You also must cut back on calories for weight loss to happen. “Dairy will only help you lose weight if you have reduced calories. If you add it to what you eat all the time, it won’t make a whit of difference,” Heaney explains.

Michael Zemel, PhD, director of The Nutrition Institute at the University of Tennessee at Knoxville, is actually the hero of this tale.

In studies of both mice and men, Zemel and colleagues have been the first to show that calcium stored in fat cells plays a crucial role in regulating how fat is processed and stored by the body. The more calcium there is in a fat cell, the more fat the cell will burn — and the greater the weight loss, Zemel says.

The mouse evidence: In one study, Zemel used mice that were specially bred to be obese. He fed the mice a high-fat, high-sugar diet for six weeks. All had a 27% increase in body fat.

He then put the mice on a restricted-calorie diet, and gave calcium to two groups of them.

The calcium made a big difference. Mice that didn’t get any calcium had an 8% loss of body fat. Mice getting calcium supplements had a 42% decrease in body fat.

But calcium from dairy products produced the best weight-loss results. Mice on a medium-dairy diet had a 60% decrease in body fat, while those on a high-dairy diet lost 69% body fat.

The human evidence: A study of 32 obese people on a low-calorie diet divided them into three groups: those whose diet was high in dairy, those who ate little dairy but took calcium supplements, and those whose diets were low-calcium and low-dairy. After 24 weeks, everyone lost a lot of fat, but those who ate the dairy-rich diet lost five pounds more.

The dairy eaters’ waists also shrank by more than an inch and a half — the others lost only about one-quarter inch. Turns out, the yogurt group lost mostly belly fat, Zemel reports. Excess fat in the abdominal area has been linked to a higher risk of heart attack and other health problems.

Heaney has found “the calcium effect” in five of his own studies, investigating close to 1,000 women over a 20-year period. “Those with highest dairy intake had an average weight gain of zero. Those with the lowest dairy intake had an average weight gain of a pound per year,” he tells WebMD.

Calcium provides small increases in thermogenesis, the body’s core temperature, Zemel explains. This may boost metabolism, which can prompt our bodies to burn fat.

If weight loss is your goal, eat three servings of fat-free or low-fat dairy products every day, he advises.

But cardiologists (heart specialists) may not like this advice: Whole-fat milk works even better in a weight-loss plan, says Heaney. “In fact, whole-fat milk has a satiety value so you naturally won’t eat so much. A high-carbohydrate diet leaves you feeling hungry all the time.”

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How’s this for a pair of health benefits: Calcium helps you build strong, healthy bones and may help you lose pesky belly fat at the same time!

Talk about a win-win. But there’s more.

A healthy weight is also a key component of healthy bones in its own right. See, a healthy body weight puts less strain on your joints and skeleton. And it lessens the bone-damaging inflammation obesity can trigger too!

Here’s everything you need to know about calcium and fat loss.

Calcium and Weight: What Science Says

If taking calcium for weight loss sounds a little too good to be true, don’t worry. There are three science-backed findings on calcium’s role in weight loss to help calm any doubts you may have:

1. 1. It helps you burn more fat
   2. It makes you feel fuller for longer
   3. It helps your body get rid of fat (through stools)

Now, let’s take a closer look at the science behind that trio of findings.

1. Calcium Helps Burn Fat

To answer the question, “Does calcium burn fat?”, let’s turn our attention to the research.

A randomized, double-blind study [2] compared the effect of a 15-week weight-loss program on body fat. The sample of the study was 63 overweight or obese women with an average age of 43. All of the women consumed less than 800 milligrams of calcium a day before the study began.

The women were randomly assigned to receive 600 milligrams of supplemental calcium with five micrograms of vitamin D twice a day, or a placebo.

Women who took the calcium and vitamin D supplement during the study and were consuming less than 600 milligrams of calcium a day before the study saw a significant decrease in fat mass and body weight. This study provides support that calcium does enhance fat burning.

2. Calcium Promotes Lasting Satiation

As it turns out, the link between consuming calcium and losing weight can also be tied to your appetite. The vitamins and minerals within your meal all play a role in how long it takes for you to feel hungry again. And calcium plays a starring role.

Researchers tested the effects calcium has on appetite in 13 men and seven women in a double-blind study [3]. There were four preload meal variations for the participants to try. And they were: a low-calcium/low-protein control, a high-calcium preload, a high-protein preload, and a high-calcium/high-protein preload.

After the high-protein/high-calcium trial, total energy intake (calories consumed) was 3,419 calories. This was the lowest amount of calories consumed in any of the meal variations.

The next best was the high-calcium preload day, which totaled 3,501 calories. The high-protein preload trial was third, with 3,699 calories consumed. The least effective was the low-calcium/low-protein preload trial. On that day 4,126 calories were consumed.

Ultimately, researchers found preloading with protein led to almost perfect energy compensation. They also found calcium, with or without protein, suppressed appetite.

3.

Calcium Increases Fat Excretion

Not only does consuming calcium make us feel fuller longer so that we eat less, but it also helps our bodies expel more fat. Humans typically excrete about 2 grams of fat in stools each day. But recent studies show calcium can increase that number significantly. That’s right, when it comes to calcium and fat absorption, calcium does indeed help you excrete more fat in your stools.

A review and meta analysis [4] of randomized control trials was published in 2009. The results of these studies show increasing calcium intake from 400–500 mg per day to 1241 mg per day increases the amount of fecal fat. On average, the participants in the studies lost 5.2 g of fat in their stools!

How to Maximize Calcium’s Fat-Burning Effect

So that’s the science behind calcium and weight loss. Granted, you have to do more than take calcium to lose weight. As you know, proper nutrition and exercise play a key role as well. But when it comes to keeping excess pounds off, every little bit helps.

So what’s the best way to incorporate calcium into your diet?

To get the most benefit, take supplemental calcium and vitamin D with breakfast. Research shows higher calcium and vitamin D intake at breakfast [6] increases the rate of fat burning that day.

But here’s the thing: Getting enough calcium from your diet alone can be tough. The recommended total calcium intake for adults is 1000–1200 mg per day. But the average Western diet only provides approximately 500 mg of calcium daily. That’s why calcium supplements are a great way to reach your dietary allowance and help you reap those weight-loss benefits too — if you choose the right one.

AlgaeCal Plus is a plant-based calcium supplement (all natural with no side effects) that provides all 12 of the other essential bone-supporting minerals. Plus, it contains 720 mg of calcium per serving — which leaves enough room for adding plenty of calcium-rich foods to your diet.

Traditional rock calcium supplements typically provide a large single dose of calcium on its own (or with vitamin D). This results in excessive calcium intake without the right balance of other nutrients to direct calcium into bone. AlgaeCal Plus provides 720 mg of calcium along with a naturally occurring trace mineral complex and added vitamins and minerals, which facilitate the absorption and direction of calcium.

According to Lara Pizzorno, bone-health expert and best-selling author of Healthy Bones Healthy You!, taking more than 1500 mg can lead to adverse effects.

So play it safe. Include calcium-rich foods in your diet and take the recommended daily dose of AlgaeCal Plus to reap those bone-building and waist-slimming benefits of consuming calcium — minus any harmful side effects.

Sources

1

https://www.algaecal.com/expert-insights/calcium-burns-fat-and-makes-us-feel-fuller-longer/

2

Geneviève C. Major, Francine P. Alarie, Jean Doré, Angelo Tremblay. (2009). Calcium plus vitamin D supplementation and fat mass loss in female very low-calcium consumers: potential link with a calcium-specific appetite control doi: 10.1017/s0007114508030808.

3

Javier T. Gonzalez, Benjamin P. Green, Meghan A. Brown, Penny L. S. Rumbold, Louise A. Turner, Emma J. Stevenson. (2015). Calcium ingestion suppresses appetite and produces acute overcompensation of energy intake independent of protein in healthy adults doi: 10.3945/jn.114.205708

4

J. T. Gonzalez, P. L. S. Rumbold, E. J. Stevenson. (2012). Effect of calcium intake on fat oxidation in adults: a meta-analysis of randomized, controlled trials doi: 10.1111/j.1467-789X.2012.01013.x.

5

https://www.algaecal.com/calcium/calcium-and-vitamin-d/

6

Wendy Chan She Ping-Delfos, Mario Soares (2011). Diet induced thermogenesis, fat oxidation and food intake following sequential meals: influence of calcium and vitamin D doi: 10. 1016/j.clnu.2010.11.006.

7

https://www.algaecal.com/calcium/foods

Hypercalcemia (hypocalcemia) – health articles

11/10/2022

“Extra” calcium, as well as its lack, is not beneficial for the body, causing pathologies of internal organs. Calcium is one of the most important “building” elements, thanks to which various processes in the body are regulated. The main share is involved in the development of the skeleton, in the growth of teeth, nails, hair.

Hypercalcemia – high calcium content can cause malfunction of the stomach, kidneys (reduced glomerular filtration rate), heart muscle, nervous system.

Hypocalcemia – low free calcium in the blood can be caused by endocrine diseases, including hypoparathyroidism (pseudohypoparathyroidism), thyrotoxicosis, pheochromocytoma and parathyrocrinin deficiency. Metastases in neoplasms, kidney disease, pancreas, sepsis have a negative effect.

It is important to determine the causes of both excess and shortage of the element.

Causes

The main causes of hypercalcemia are an excess of parathyroid hormone in the body (hyperparathyroidism), oncology and long-term use of calcium preparations.
Hypocalcemia almost always develops against the background of parathyroid hormone deficiency, which is produced by the upper and lower parathyroid glands. Interacting with the hormone calcitonin (thyroid gland), the exchange of phosphorus and calcium in the body is regulated.

An excess of calcium, just like a deficiency, develops with deviations in the functioning of organs and systems.

Symptoms

The first signs of hypercalcemia may not be noticeable, and only a random blood test will indicate problems. The appearance of obvious symptoms of increased calcium in the blood depends on the duration of this condition, the rate of development, and the severity of the underlying disease.

These symptoms are manifested by the main systems of the body: nervous, muscular, digestive, urinary, cardiovascular, eye and skin diseases. The patient’s memory deteriorates, lethargy, drowsiness, depressive states, weakness and pain in the muscles, restless legs syndrome at night, loss of appetite, constipation, nausea, gag reflex and belching appear. Weight loss is possible against the background of pancreatitis, cholelithiasis, stomach ulcers with high acidity. Develops arthritis and arthrosis, gout.

Hypocalcemia is often combined with a lack of potassium, which leads to excessive excitability of neurons. As a result, there are muscle cramps (shoulders, hands, larynx, facial muscles). Skin sensitivity is also disturbed, there are sensations of burning or numbness. Hemorrhagic syndrome develops, which is manifested by increased bleeding. Blood clotting is reduced. There are dystrophic changes in the tissues, defects in the teeth, brittle nails, dull hair, dry skin, heart rhythm is often disturbed, and cataracts develop.

Diagnosis

If symptoms of hypocalcemia are detected, it is necessary to consult an endocrinologist. To make a diagnosis, as a rule, the following are prescribed: a general blood and urine test, electrocardiography, densitometry (analysis of bone density), MRI of internal organs.

Blood and urine tests are also done for hypercalcemia. In addition, x-rays of the chest, skull, and extremities may show bony lesions.

Treatment

The initial stage of hypercalcemia, caused by excessive consumption of foods and drugs containing calcium, the problem of a slight increase in the amount of calcium in the human body will help to solve: changing the diet towards reducing the amount of foods containing a large amount of calcium. Adjustment of doses, replacement or refusal of drugs containing calcium. With healthy kidneys, sufficient water intake, preferably distilled (no more than 2 months).

If hypercalcemia has developed against the background of serious illnesses, then the treatment is aimed at the underlying disease and cleansing the body of excess calcium. During normal kidney function, calcium is usually flushed out with diuretics and intravenous saline. In severe conditions, hemodialysis is performed (purification of the blood from decay products). If the process of increased calcium excretion from the bones cannot be stopped, then hormonal preparations are used.

The main task in case of hypocalcemia is to compensate for calcium deficiency in the body. In addition, treatment is aimed at eliminating the cause of the disease. So, with hypoparathyroidism (lack of parathyroid hormone), hormone therapy is prescribed. The chronic form of hypocalcemia is treated with regular intake of calcium tablets and vitamin D. In addition, measures are taken to normalize the level of magnesium, potassium and protein in the blood.

Calcium | Tervisliku toitumise informatsioon

The total mass of calcium in the human body is about 2% of the total body weight and 40% of the mass of minerals. 99% i.e. 1000-1500 g of calcium is found in the human skeleton in the form of insoluble salts. The rest is in the teeth, soft tissues and extracellular fluid. In the bones of an adult, about 20% of calcium is replaced per year.

Calcium is needed:

• to perform structural functions, being part of the human skeleton, its teeth and other tissues,
• to ensure tissue metabolism, maintain normal blood vessel wall capacity,
• for normal muscle function,
• for blood coagulation processes,
• to regulate blood pressure and cholesterol levels,
• for normal kidney function,
• for the transmission of nerve impulses.

Common symptoms of calcium deficiency:

• muscle cramps;
• bone softening (osteomalacia),
• osteoporosis, or low bone density.

Calcium absorption is primarily aided by vitamin D, but fats, magnesium and other nutrients also play a role. Calcium absorption is hindered by oxalates, found in spinach and sorrel, for example, as well as phytates, found in grains, alcohol, coffee, salt, and sugar.

Excessive intake of calcium can cause the following:

• Large amounts of calcium can unbalance the recommended ratio of minerals in the body.
• With excessive amounts of calcium or its incorrect proportions with phosphorus and magnesium, calcium is deposited in the muscles, myocardium and kidneys, kidney stones may occur.
• Very high doses of calcium and vitamin D lead to hypercalcemia, which can cause intense calcification of bones, tissues and organs, especially the kidneys.
• Prolonged excess of calcium disrupts the functioning of nervous and muscle tissue, blood clotting, normal absorption of zinc by skeletal cells.
• Calcium intake in excess of 2000 mg per day increases the risk of prostate cancer in men.

The best sources of calcium are milk and dairy products, fish, dark green parts of plants. People who eat a mixed diet and consume milk get about 75% of their calcium from dairy products.