Does Increased Calcium Help You Lose Weight?
Calcium is a major mineral known mainly for its role in bone metabolism. In addition, calcium is the best-selling mineral supplement on the market. Among reasons for purchase include:
? Positive effects on bone mineral density and mitigation of osteoporosis ? To improve body composition
Lipolysis is the breaking down of body fat and lipogeneis is the body?s mechanism of storing fat. The theory is low calcium intakes inhibit lipolysis and increases lipogenesis. High calcium intake has been reported to increase lipolysis and decrease lipogenesis. If this theory is correct, calcium supplementation is a good step toward improving body composition.
So far in research it seems that higher calcium intakes that are usually combined with a lower energy diet, can lead to weight loss.
Some researchers report that low-fat dairy has the best impact on weight loss; however, a 2003 study suggests that the calcium?s source is not as important as the quantity of total calcium intake.
A 2006 meta-analysis by R. Trowman, Ph.D, reported no effects of calcium on weight loss. At the end of the study, Dr. Trowman reported no relationship between increased intake of calcium, either by supplements or dairy products, and weight loss. They also reviewed the literature on calcium and weight loss. G. Barba, Ph.D, and P. Russo, Ph.D., stated that available data did not definitively support a relationship between high calcium and/or dairy intake and decreased body weight. They indicated the need for more research of the impact dairy foods have on health outside of obesity.
Based upon the existent research it looks as if some studies do show positive effects of increased calcium intake on weight loss in obese or overweight individuals, however, a number of randomized controlled studies have not. No magical formula has been discovered, however, there may be individuals who respond better to calcium?s effects on fat metabolism during decreased energy intake compared with other. There is need for a well-controlled study assessing responders versus non-responders as a first step in evaluating if calcium impacts body weight in some individuals more than others.
Of equal importance is to note that a person?s source of calcium influences his or her body composition and weight. For example, you cannot consume gallons of ice cream or nonfat milk and expect to lose body weight. Many of the studies that showed calcium?s effects on weight loss also included the element of reduced energy intake.
In conclusion, the recommendation to increase calcium intake should not be made until a person?s dietary assessment has been made. In addition, overweight or obese individuals who are interested in working toward better health should consider increased calcium intake along with an overall healthier lifestyle.
There is a need for more research on the subject of increased calcium intake solely for the purpose of losing excess body weight and/or to improve body composition.
Source: ACSM?s Health and Fitness Journal, May/June 2007
Disclaimer: *This article is not meant to diagnose, treat or cure any kind of a health problem. These statements have not been evaluated by the Food and Drug Administration. Always consult with your health care provider about any kind of a health problem and especially before beginning any kind of an exercise routine.
This article is FREE to publish with the resource box. 5-2007
Connie Limon, Trilogy Field Representative. Visit http://nutritionandhealthhub.com and sign up for a weekly nutrition and health tip. The article collection is available as FREE reprints for your newsletters, websites or blog. Visit http://www.healthylife27.com to purchase an array of superior quality, safe and effective products inspired by nature, informed by science and created to improve the health of people, pets and the planet.
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