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Does Calcium Help you Lose Weight?

Companies that sell products that contain calcium, such as yogurt, have claimed that calcium helps you lose weight. Some researchers have found these claims to be true, to a certain degree. However, other organizations suggest that higher doses of calcium do not affect weight loss significantly, and may actually pose health risks.

  1. Benefits

    • According to the University of Texas Southwestern Medical Center, there are two ways in which calcium may help you lose weight. First, calcium boosts your metabolism, which helps you burn calories. Over time, burning extra calories will result in weight loss. Also, calcium helps to prevent fat stores from forming.

    Recommendations

    • The National Institutes of Health recommends that adults get a daily intake of 1,000 mg of calcium. The UT Southwestern Medical Center states that you can consume up to 1,200 mg of calcium a day in order to maximize weight loss. Just be sure that your calcium intake coincides with a reduced-calorie diet. The NIH warns that consuming more than the recommended daily amount of calcium can block the absorption of other minerals, such as iron, magnesium, phosphorus, and zinc, and can lead to kidney dysfunction.

    Food Sources

    • Calcium comes from a variety of food sources, and is not exclusive to dairy products. In fact, when you choose dairy foods, be sure to choose nonfat or skim types, as whole milk versions contain high levels of fat. The UT Southwestern Medical Center states that foods with the highest levels of calcium (250 mg or more per serving) are: swiss cheese; low fat or nonfat plain yogurt; low fat, skim, or soy milk; and calcium sulfate-enriched tofu. Other sources of calcium-rich foods include: broccoli; figs; orange juice; pudding; milk chocolate; and cheddar, cottage, and mozzarella cheeses.

    Supplementation

    • The American College of Physicians conducted a study in 2009 on the effects of calcium supplements in individuals who were obese, in order to see if these pills helped such individuals lose weight. The ACP noted that dairy products help some people lose weight, so they wanted to determine whether supplements have the same effects. Half of the study participants took calcium supplements for two years, while the other half took placebos. In the end, both groups of people actually gained weight. Hence, the study suggests that calcium supplements will not help you lose weight.

    Prevention/Solution

    • Calcium can promote weight loss, but only when derived from food sources. Also, you need to stay within the recommended daily limit, or else risk adverse health effects. Consume calcium-rich foods in moderation along with other healthy, low calorie foods as part of a long-term plan. Not only will you lose weight, but you will likely keep it off.

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