[Calcium Efficacy] 3 Hidden Benefits of Calcium Essential for Diet

[Calcium Efficacy] 3 Hidden Benefits of Calcium Essential for Diet

Jan 04, 2023KimSunhyo

Do you get fat if you don't have enough? 3 Benefits of Calcium

Calcium Potency
1. Lose weight and fat
2. Reduce the risk of colorectal cancer
3. Relieves symptoms of premenstrual syndrome (PMS)

This is Jinny, the pharmacist.

When it comes to bone health nutrients, many people probably think of 'calcium'. In fact, lack of calcium in the body not only causes growth retardation in children, but also lowers bone density, which increases the risk of developing diseases such as osteoporosis and rickets.

However, since calcium is only known as a bone health nutrient , the benefits of calcium intake, such as diet and cancer prevention , are quite diverse. Today, we will look at three hidden benefits of calcium through research.

1. Weight and Fat Loss

Did you know that calcium is related to diet? Calcium is known to allow fatty acids to be excreted in the feces and to increase lipid oxidation .

In 2009, a human application test targeting obese women with insufficient calcium intake was conducted.British Journal of Nutritionwas published on Studies have shown that calcium and vitamin D intake can help with weight and fat loss .

“Women who consumed less than 600 mg/d of calcium experienced more than four times more weight and fat loss than those who took a placebo when they consumed calcium and vitamin D.”
Reference  Paper  Major, G., Alarie , F., Doré, J., & Tremblay, A. (2008). Calcium plus vitamin D supplementation and fat mass loss in female very low-calcium consumers: Potential link with a calcium-specific appetite control. British Journal of Nutrition, 101(5), 659-663. 
2. Reduced risk of colorectal cancer

One of the causes of colorectal cancer is 'bile acid ' . This is because when a lot of animal fat is consumed, bile acid production and secretion increase to digest it, and bacteria in the large intestine decompose it again to create toxic metabolites. It is known that calcium suppresses the toxicity of bile acids liberated from the colon, and calcium in the colon epithelial cells can reduce cancers that promote inflammatory responses .

In this regard, a prominent academic journal in 2015BMC CANCERpublished the results of a study in Research reports have confirmed that calcium intake is correlated with the incidence of colorectal cancer .

"The incidence of colorectal cancer was reduced in all men and women who consumed calcium."
Reference paper :  Han, C., Shin, A., Lee, J., Lee, J., Park, JW, Oh, JH, & Kim, J. (2015). Dietary calcium intake and the risk of colorectal cancer: a case control study. BMC Cancer, 15(1).
3. Relieves symptoms of premenstrual syndrome (PMS)

Premenstrual syndrome (PMS) refers to symptoms that occur repeatedly before menstruation. It manifests itself in a variety of symptoms, including abdominal bloating, anxiety, depression, and fatigue. Although the clear cause of premenstrual syndrome has not been identified yet, it is known that hormonal imbalance and serotonin and dopamine deficiency can be the cause . Calcium is involved in happiness and is also related to the secretion of serotonin, also called the 'happiness hormone', so it can help with mood changes caused by premenstrual syndrome .

In response, a 2017 study reported the effect of oral intake of calcium on PMS symptoms:

"The results of this study suggest that calcium supplementation is an effective way to reduce mood disorders due to PMS."
Reference Paper : Shobeiri  , F., Araste, FE, Ebrahimi, R., Jenabi, E., & Nazari, M. (2017). Effect of calcium on premenstrual syndrome: A double-blind randomized clinical trial. Obstetrics & Gynecology Science, 60(1), 100.

Today, we looked at the former when taking calcium. Taking calcium on an empty stomach can cause gastrointestinal disorders such as heartburn and indigestion, so it is recommended to take it after meals. In addition, it is recommended to take it with vitamin D to increase the absorption rate of calcium in the body. 

I hope you have a healthy day in body and mind. It was Jinny.

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