Many people are familiar with the importance of calcium in building strong bones and teeth. However, recent research has also shown that calcium can have a significant impact on body weight.

What is Calcium?

Calcium is a vital mineral that is necessary for numerous bodily functions, including muscle contraction, nerve signaling, and blood clotting. It is also an essential component of bones and teeth, where it provides strength and structure.

The body cannot produce calcium on its own, which means it must be obtained through diet. Calcium-rich foods include dairy products, leafy greens, and fortified foods like cereals and orange juice.

Supplements are also available for those who may not consume enough calcium through diet alone.

Calcium and Body Weight

Studies have shown that calcium can have a significant impact on body weight. One study found that increasing calcium intake by 1,000 mg per day could lead to an average weight loss of 8.1 pounds over six months.

The exact mechanism behind this weight loss is still being studied. However, it is thought that calcium may help regulate appetite and increase fat breakdown in the body.

Calcium and Appetite

Research has found that calcium may help regulate appetite by reducing levels of a hormone called ghrelin. Ghrelin is often referred to as the “hunger hormone” because it stimulates appetite and increases food intake.

Calcium may also increase the release of a hormone called cholecystokinin (CCK), which is released in response to food entering the small intestine. CCK signals the brain to decrease appetite and increase feelings of fullness.

Calcium and Fat Breakdown

Calcium may also help increase fat breakdown in the body. One theory is that calcium helps to increase the activity of enzymes that break down fat cells. Another theory is that calcium may reduce the amount of fat absorbed by the body.

Studies have found that calcium intake is associated with a reduction in the amount of fat stored in fat cells. This may explain why increasing calcium intake can lead to weight loss.

Recommended Calcium Intake

The recommended daily intake of calcium varies based on age and sex. The National Institutes of Health recommends the following:.

Children 1-3 years old: 700 mg/day
Children 4-8 years old: 1,000 mg/day
Children 9-18 years old: 1,300 mg/day
Adults 19-50 years old: 1,000 mg/day
Adults 51 years old and above: 1,200 mg/day

It is important to note that too much calcium can lead to health problems, including kidney stones and constipation. It is recommended that adults consume no more than 2,500 mg of calcium per day.

Conclusion

Calcium is an essential mineral that is necessary for numerous bodily functions. Recent research has shown that increasing calcium intake can lead to weight loss by regulating appetite and increasing fat breakdown in the body.

While it is important to consume enough calcium, it is also important to avoid consuming too much.