Calcium Proven to Prevent Colorectal Cancer, How to Consume It ProperlyNana Geum, Ph.D. in Nutrition and Disease Epidemiology at Harvard University

The relationship between calcium and colorectal cancer

In a health article, the results of an epidemiological study on Koreans were introduced. When it comes to eating vegetables and fruits, the green (spinach, broccoli, lettuce, melon, etc.) or white (garlic, onion, apple, pear, etc.) is excellent in preventing colon cancer. Cancer is the No. 1 cause of death among Koreans, and the incidence of colorectal cancer among Koreans ranks first in the world.

The rapid increase in colorectal cancer in South Korea is the result of a combination of Westernized dietary habits and other factors. Among these factors, I would like to emphasize the importance of calcium intake. When it comes to calcium, it's easy to associate it with bone health. The calcium we consume is known to inhibit the development of colorectal cancer through two main mechanisms.

The study, which included 922 colorectal cancer patients diagnosed between 2010 and 2013 and 2,766 people who did not have colorectal cancer, analyzed the effect of calcium intake from diet on colorectal cancer. Those who consumed more calcium (men: more than 567 mg/day, women: more than 663 mg/day) had an 84% lower risk of colorectal cancer compared to those who consumed less calcium (men: less than 335 mg/day, women: less than 380 mg/day).

Some of you may wonder how a difference in calcium intake of about 200 to 300 mg from a cup of milk can reduce the risk of colorectal cancer by 84 percent. Due to the epidemiological design and calculations used in this study, the 84% figure is more exaggerated than it actually is. But it's not so much the specific numbers that are important here, but the possibility that Koreans can significantly reduce the incidence of colorectal cancer by increasing calcium intake.

 

First, aim for a daily calcium intake of 1,000 mg.

The recommended daily calcium intake for Korean adults, which is currently 700 to 800 mg, is the recommended amount to maintain adequate bone density. In order to fully benefit from calcium in preventing colon cancer, it is recommended to set a target intake of about 1,000 mg.

Second, when meeting the goal of 1000 mg per day, calcium sources are prioritized below.

 

1. Dark green vegetables (spinach, broccoli, kale, etc.)

2. Low-fat dairy products (but limit to no more than 2 servings per day)

3. Calcium supplements (avoid high-dose drugs)

 

Some of you may be wondering about this priority. I'll try to add an explanation.

If you think that taking 1,000 mg of calcium supplements with poor eating habits will help prevent colon cancer, you are mistaken! Calcium intake is important, but diet has a significant impact on the development of colon cancer. In other words, you should eat a healthy diet and try to get calcium from food as much as possible, but if you still don't have enough, you should get it through supplements. 

Commercially available calcium supplements typically contain 200 to 300 mg of calcium per pill. If you feel that you are not getting enough calcium from your diet on a daily basis, you can take a calcium supplement. In addition, considering that studies have shown that high doses of calcium in the form of supplements are associated with an increased risk of cardiovascular disease, it is also a good strategy to take calcium supplements in small amounts at a time and utilize them when needed.

Next, when recommending foods for calcium intake, milk and dairy products that have a high absorption rate of calcium in the body are often recommended. While milk and dairy products may be good for calcium alone, there is a growing concern that calcium intake from milk and dairy products may increase the risk of prostate cancer due to the calcium and other nutrients in it.

Therefore, even if the absorption rate of calcium in the body is a little low, it is important to try to get calcium from dark green vegetables, which also contain many other nutrients that are beneficial for preventing colon cancer. Adding bone-in anchovies, beans, and tofu is a healthy way to increase your calcium intake.

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Paying attention to calcium intake is an effective strategy to prevent colon cancer, which is rapidly increasing in Koreans. To achieve this, we recommend that you try to get about 1,000 mg of calcium daily, preferably from a diet dominated by dark green vegetables, and use healthy foods rich in calcium, adequate milk and dairy products, and low-dose calcium supplements.