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Calcium

Calcium is the most abundant mineral in your body and consists of about 2% of your total body weight. The vast majority of calcium is stored in the bones and teeth. Among the various forms of calcium on the market, calcium citrate is preferred among many nutritionists and medical doctors because it’s easier to absorb and less likely to cause upset stomach.

Calcium is widely known as a “bone nutrient,” but its benefits go far beyond helping build strong bones and teeth.

Overall Health Benefits

  • Maintains healthy bones [1-18]
  • Lowers blood pressure [19-30]
  • Helps lose weight [31-53]
  • Accelerates wound healing [55-60]
  • Prevents cancer [61-63]
  • Boosts brain power [64-66]
  • Prevents age-related blindness [67-68]

Proven Health Benefits

Maintains Healthy Bones

A large number of studies support the primary health benefit of calcium:

  1. Numerous studies suggest that higher calcium intake is associated with a lower risk of bone disorders. [1-9]
  2. Several studies also found a link between calcium deficiency and a higher risk of fractures, osteoporosis, and other bone disorders. [10-15]
  3. In postmenopausal women suffering from bone loss, calcium supplementation significantly increased bone mineral density. [16]
  4. In women over 55 years old, calcium supplementation increased hip bone mineral density. [17]
  5. A study reported that calcium supplementation in patients with osteoporosis prevented further bone breakdown. [18]

Lowers Blood Pressure

Studies show that calcium also has anti-hypertensive effects:

  1. A study found that calcium supplementation may help control blood pressure by modifying the levels of calcium within the cells. [19]
  2. In healthy men and women, calcium supplementation decreased diastolic blood pressure. [20]
  3. In non-pregnant subjects, calcium supplementation reduced blood pressure. [21]
  4. A study showed that regular consumption of calcium may help prevent and treat hypertension. [22]
  5. In patients with essential hypertension, a calcium-rich diet decreased blood pressure. [23]
  6. In young people with mild hypertension, calcium supplementation lowered blood pressure. [24]
  7. A study showed that low blood levels of calcium were related with a higher incidence of hypertension. [25]
  8. In 16 trials with 3048 participants, calcium intake reduced both systolic and diastolic blood pressure. [26]
  9. In children, calcium intake lowered blood pressure especially in subjects with low baseline calcium. [27]
  10. In patients with essential hypertension, high calcium intake lowered blood pressure readings taken at home, in the office, and while walking. [28]
  11. In men and women with essential hypertension, calcium supplementation significantly reduced blood pressure. [29]
  12. A study showed that diets rich in calcium, potassium and magnesium can lower blood pressure. [30]

Helps Lose Weight

Studies also report that calcium can help promote weight loss:

  1. A study showed that calcium intake may play a role in reducing obesity. [31]
  2. In diabetic patients, supplementation with a diet rich in dairy calcium significantly reduced body weight. [32]
  3. In obese adults, increased dietary calcium intake resulted in significant fat loss on the trunk region. [33]
  4. A study reported that calcium promotes weight loss by regulating fat cell formation, fat metabolism, fat absorption, and fat excretion. [34]
  5. A number of studies found that increased calcium intake was associated with a lower risk of obesity and increased fat loss. [35-46]
  6. In obese African Americans, substitution of calcium-rich foods in isocaloric diets reduced fat mass and improved metabolic profiles. [47]
  7. In postmenopausal women, consumption of higher dietary calcium improved body composition outcomes. [48]
  8. In overweight and obese individuals, calcium supplementation produced small, statistically significant weight loss. [49]
  9. A study found that chronic high calcium intake increased rates of fat oxidation. [50]
  10. In overweight and obese women, calcium supplementation resulted in significant fat mass loss. [51]
  11. In overweight or obese women with usual low daily calcium intake, consumption of calcium plus vitamin D during a weight-loss program produced significant weight loss. [52]
  12. In type 2 diabetic patients, consumption of a diet rich in dairy calcium enhanced weight reduction. [53]

Accelerates Wound Healing

Evidence suggests that calcium can also help in faster wound healing:

  1. A study showed that calcium-based nanoparticles decreased open wound size. [54]
  2. A study demonstrated that calcium gluconate accelerated healing of Hydrofluoric acid burn. [55]
  3. In one experiment, calcium had a therapeutic effect on diabetic wound. [56]
  4. In an animal model, calcium enhanced wound healing. [57]
  5. In patients with diabetic foot lesions, calcium supplementation produced better wound healing. [58]
  6. A study showed that increased calcium concentration can help stimulate signals involved in the wound-healing process. [59]
  7. A study showed that antibiotic-loaded calcium was more successful than wound irrigation-suction. [60]

Prevents Cancer

There are also studies supporting the anti-cancer properties of calcium:

  1. In a study assessing several cancer cases, low calcium consumption was found to be associated with a higher risk of colorectal cancer. [61]
  2. In animal models, dietary calcium supplementation decreased breast and colon cancer cells. [62]
  3. A study showed that higher intake of calcium lowered the risk of death among patients with colorectal cancer. [63]

Boosts Brain Power

Calcium has also been found to improve brain health through several mechanisms:

  1. A study showed that calcium can help regulate the levels of dopamine, a brain chemical that plays a role in reward and movement regulation. [64]
  2. A study reported that calcium can be a potential therapeutic option for Alzheimer’s disease. [65]
  3. A study also showed that calcium is essential for regulating brain signals. [66]

Prevents Age-Related Blindness

Studies show that calcium is also essential for eye health:

  1. In older patients, dietary calcium lowered the risk of age-related blindness. [67]
  2. A study showed that calcium can help prevent age-related blindness through its antioxidant properties. [68]

References:

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