We all know the importance of calcium intake. However, some people may be reluctant to take calcium because of its typical side effect, calcification.
Calcification of calcium is when calcium is deposited excessively in the body, causing the body's tissues and organs to harden. In particular, when calcification occurs in the blood vessels, the blood vessels harden, resulting in poor blood flow and the formation of blood clots. This calcium calcification can cause cardiovascular diseases such as myocardial infarction and stroke, so it is important to be careful.
So, how can you safely consume calcium without worrying about side effects?
A 2016 study showed that calcium supplementation increased the risk of myocardial infarction due to calcification of blood vessels. [1] On the other hand, calcium supplementation with food did not increase the risk of cardiovascular disease. This is thought to be due to a rapid increase in blood calcium levels when calcium was taken as a supplement, as opposed to calcium intake from food. Therefore, it is recommended to supplement calcium with food as much as possible.
When you think of calcium-rich foods, you probably think of dairy products like milk and cheese. There is one thing to keep in mind when drinking milk. If you usually have gastrointestinal problems, it is best to avoid eating on an empty stomach. This is because casein, a type of protein found in milk, can stimulate stomach acid secretion and irritate the stomach lining.
First, magnesium is also related to parathyroid hormone. Parathyroid hormone is a calcium-regulating hormone that increases the transfer of calcium from the bones to the blood when the calcium level in the blood decreases. Therefore, increased parathyroid hormone secretion can lead to lower calcium levels in the bones and an increased risk of calcification. Magnesium may help prevent blood vessel calcification by inhibiting parathyroid hormone.
Next, vitamin D, similar to magnesium, is also associated with the release of parathyroid hormone. In general, it is known that when the blood level of vitamin D reaches 30~40ng/mL, parathyroid hormone secretion is suppressed. Vitamin D also helps increase bone density by helping calcium be absorbed into the bones. When there is a vitamin D deficiency, the body can only absorb 10~15% of the calcium it consumes, but when vitamin D is sufficient, the absorption rate increases to 30~40%. Therefore, calcium and vitamin D may also support bone health.
Did you know that insufficient calcium intake can also lead to calcifications? The phenomenon of calcium stored in the bones escaping into the blood due to a lack of calcium is called the "calcium paradox." In the process of absorption of calcium into the arteries, calcium is deposited in the lining of the arteries, which can lead to arteriosclerosis. Therefore, it is best to consume calcium from food as much as possible, but to make up for the deficiency with calcium preparations.
Other ingredients that support bone health include vitamin K and polygammaglutamic acid. Vitamin K is involved in the production of osteocalcin, a protein that binds calcium to bone matrix. Therefore, a lack of vitamin K in the blood can lead to calcium not being able to bind to the bone matrix and is excreted, leading to lower bone density. Polygammaglutamic acid is a mucus component found in fermented soybean foods such as cheonggukjang. Polygammaglutamic acid is known to increase calcium absorption in the small intestine.
Today, we've looked at how to prevent calcium calcification. The absorption rate of calcium is highest at 500 mg or less, so it is recommended to take calcium supplements separately rather than all at once.
That concludes this week's Demand Clinic. I appreciate it.
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