Calcium and Weight Loss

By Dr. Edward F. Group III, DC, ND, DACBN
updated on 11/19/2007 at 03:05PM

Got calcium? You should if you want to lose weight. Most of us know that calcium plays a vital role in the body. It helps to build strong and healthy teeth and bones. And new research suggests that 3-4 servings of calcium each day can help boost your body's ability to burn fat. Studies show that as calcium intake goes up, both body weight and body fat go down.

Calcium and Weight Loss

Most people think that in order to lose weight they need to drastically cut back on calories. Dieters typically exclude diary products from their diet because dairy is so often associated with fat. But the human body responds to this calorie restriction by slowing down its metabolism. In essence, the body senses starvation and slows down to reserve its energy and fat stores.

Health experts encourage men to consume 1,000 mg to 1,200 mg of calcium per day and women to consume 1,000 mg to 1,300 mg daily.

Dairy products are not the best choice for everyone. Some people do not like dairy and other are lactose intolerant and cannot eat these foods. There are plenty of other great sources of calcium to choose from, such as dark leafy vegetables, salmon, mackerel, almonds, and oats. And most of these foods are also very high in fiber, further aiding your weight loss efforts.

Calcium Sources

So how can you sneak more calcium into your diet? Try starting your day with a calcium supplement with breakfast. Add almond milk and almonds, for a low-fat, low-calorie, high calcium meal. Non-dairy sources include calcium orotate, organic soy milk, tofu, molasses, broccoli, black-eyed peas, nuts, and spinach.

Calcium and Weight Loss Studies

The weight-loss effect of calcium has recently been receiving a great deal of attention. Many dieters have known for years that adding calcium to their diet can help them lose weight. And the latest research has confirmed these results. Here’s a look at some of the latest studies.

A study published in the International Journal of Obesity & Related Metabolic Disorders found that a diet consisting mainly of high calcium foods increased the average one-year weight loss results of its study participants.
In 2003, researchers found that animals fed a diet high in sugar and fat actually began to lose weight when high levels of calcium were added to their diet. The results of this study were published in the journal, Lipids.
A two-year study, published in the Journal of American College Nutrition found that young women who had the highest intakes of calcium lost more weight and body fat than those who ate less calcium. This weight loss occurred regardless of the participant’s level of activity.
Another study, published in the Southwestern Medical Center Report, found that higher levels of calcium intake might prevent fat storage, and raise metabolism, thus helping individuals’ burn more calories.
In a study published in the Journal of Nutrition, researchers estimated that adding 1,000 milligrams of calcium to the daily diet could result in a 17.6-pound difference in one’s body weight.

Growing evidence supports a relationship between increasing calcium and weight loss. The impact of calcium intake on weight loss has been demonstrated in a wide age range of studies. So it’s a good idea to make sure your diet includes an adequate supply of low-fat calcium sources, either from food or from supplement sources.

Got Calcium? The best form for weight loss is Calcium Orotate. Intracal™ provides Calcium and Magnesium orotate to assist your body in maintaining proper weight.

About the Author

Dr. Edward F. Group III continues to develop, sell and evaluate exclusively high-end natural and organic healthcare products to support a wide range of health conditions. The products we promote are free of toxic tag-along herbicides, insecticides, pesticides, heavy metals, fumigants, irradiation, liver-toxic glues, binders, or gelatin capsules with animal-source risk and toxic preservatives.