Calcium is usually praised as the important thing to wholesome bones. However new analysis is exhibiting that taking greater than your physique wants, particularly by way of dietary supplements, could backfire. As a substitute of defending your well being, extra calcium can construct up within the fallacious locations, together with your coronary heart.
The double-edged nutrient
For many years, calcium has been promoted as important for bone energy. However extra isn't at all times higher. An excessive amount of calcium, significantly from dietary supplements, can deposit in arteries and enhance the danger of coronary heart illness.Based on the National Institutes of Health (NIH), calcium helps bone well being, muscle operate, nerve signaling, and hormone launch. The difficulty begins when consumption far exceeds what the physique can use, leaving further calcium to flow into and settle in gentle tissues.
The complement lure
Tens of millions of individuals take calcium drugs every day to forestall osteoporosis. However research present that long-term overuse might be dangerous.A study published in The BMJ discovered that individuals who commonly took high-dose calcium dietary supplements had the next threat of coronary heart assaults than those that bought calcium primarily from meals. One other analysis in the European Heart Journal reported that dietary supplements could trigger spikes in calcium ranges within the blood, resulting in deposits in arteries, a course of known as vascular calcification.
Well being consultants advise that dietary supplements must be taken solely below medical steering and solely when dietary consumption is low or deficiency is confirmed.
When your food regimen already offers you adequate
The ICMR–NIN 2020 guidelines suggest 1,000 mg of calcium per day for adults. A balanced food regimen that features dairy, pulses, and leafy greens usually meets this requirement naturally.Nevertheless, worry of weak bones and complement advertising have led many individuals to exceed protected limits. Over time, this could trigger kidney stones, digestive issues, or calcium buildup in blood vessels.
How extra calcium hurts your physique
- Kidney stones: Additional calcium can mix with oxalate to type stones.
- Coronary heart calcification: Surplus calcium could harden arteries, elevating the danger of hypertension and coronary heart assault.
- Constipation and fatigue: Excessive calcium can block magnesium and iron absorption.
- Drug interference: It could possibly cut back absorption of thyroid or antibiotic medicines.
These issues normally come up when individuals devour greater than 2,000 mg of calcium per day, particularly from drugs and fortified meals somewhat than pure sources.
Safer methods to get calcium
Medical doctors suggest specializing in food-based calcium, which is absorbed slowly and comes with different vitamins that defend bone well being.
Vitamin D is equally essential as a result of it helps the physique soak up calcium effectively. Daylight, eggs, fish, and fortified milk are easy methods to take care of wholesome ranges.
Who truly wants dietary supplements
Some individuals genuinely require further calcium, reminiscent of:
- Submit-menopausal girls with low bone density
- Pregnant or breastfeeding girls
- Individuals with osteoporosis or on long-term steroid use
- These with lactose intolerance or very low dietary calcium consumption
Even in these instances, blood assessments and medical recommendation are essential to keep away from extra. Splitting doses and pairing them with Vitamin D may also help enhance absorption and cut back unwanted side effects.
Myths to cease believing
Fantasy: “The extra calcium I take, the stronger my bones.”Reality: Bones want calcium together with Vitamin D, protein, and common train.Fantasy: “Non-dairy eaters can't get sufficient calcium.”Reality: Ragi, tofu, sesame, and leafy greens are glorious non-dairy sources.Fantasy: “Calcium tablets are innocent.”Reality: Lengthy-term, unsupervised use can increase the danger of kidney stones and coronary heart points.
The takeaway
Calcium is essential for bone well being, however stability issues greater than amount. A food regimen wealthy in pure calcium, mixed with sufficient Vitamin D and common train, retains bones sturdy with out straining the center.Earlier than taking dietary supplements, test your food regimen and discuss to a health care provider. Typically, your kitchen already supplies all of the calcium your physique wants.Disclaimer: This text is for informational functions and never an alternative to skilled medical recommendation.
