Dietary Calcium: A Weapon in the War on Obesity
As this war progresses, we must make sure that we have the very best weapons available. Research suggests that dietary calcium intake may prove to be an important nutritional weapon that is readily available for this purpose.
Recent research has demonstrated that when obese subjects are given a diet high in dietary calcium (1,200-1,300 mg/day), they lost 70% more body weight and 64% more body fat than those on low calcium diets! (Zemel, 2004) Over 800 subjects participated in a scientific investigation that concludes that a high intake of calcium is associated with lower weights. (Loos, 2003)
Still other studies have concluded that calcium may play an important role in the regulation of energy metabolism. (Zemel, 2003) In still another study, the findings suggest that an increase in dietary calcium to the recommended levels may reduce the incidence of overweight and obesity by as much as 60 to 80%! (Heavey, 2003)
Still other research has shown that a low calcium intake is associated with greater adiposity, particularly in women. (Jacqmain, 2003) However, in both sexes, a high calcium intake results in profiles predictive of a lower risk for coronary artery disease. In this case, “Low” was defined as less than 600 to 1,000 mg/day and “High” was defined as greater than 1,000 mg/day.
There appears to be other benefits from an appropriate intake of dietary calcium as well as those related to body weight and fat. In young adults who are overweight, an increase in dairy consumption may help protect in not only reducing the probability of becoming obese, but may reduce the risk for Type II diabetes and cardiovascular disease as well. (Periera, 2002)
Calcium seems to have significant effects in the storage and breakdown of fat. When overall caloric restriction is maintained, calcium seems to not only be an aid to weight loss, but is associated with a decrease in body fat as well. However, the source of the calcium may be an important factor as some data report that calcium derived from food is more efficient than supplements or fortified foods. (Zemel, LIPIDS)
Foods that are good sources of calcium are low fat milk, cheese, yogurt, baked beans, dried legumes, broccoli, and green leafy vegetables to name a few. Most reported an intake of 3 servings per day with the recommendation of 1,000 to 1,200 mg/day for men and women consuming up to 1,300mg/day.
In summary, those who are engaged in the war on obesity need to be aware of the role of dietary calcium as a useful weapon. It should also be kept in mind that it is not a “Magic bullet,” but we do need the very best weaponry available.
References
Heavey, R. P. et al. “Normalizing Calcium Intake: Projected Population Effects for Body Weight.” JOURNAL OF NUTRITION, 2003; 133:268s- 270s.
Jacqmain, M. et al. “Calcium Intake, Body Composition, and Lipoprotein-lipid Concentrations in Adults.” AMERICAN JOURNAL OF CLINICAL NUTRITION, 2003; 77(6), 1448-1452.
Loos, R. et al. “Calcium Intake and Body Composition in the Heritage Family study.” OBESITY RESEARCH, 2003; 11(s), 597-p.
Periera, M. A. et al. “Dairy Consumption, Obesity, and the Insulin Resistance Syndrome in Young Adults: The Cardia Study.” JOURNAL OF THE AMERICAN MEDICAL ASSOCIATION, 2002; 287, 2081- 2084.
Zemel, M. B. et al. “Dietary Calcium and Dairy Products Accelerate Weight and Fat Loss during Restriction in Obese Adults.” OBESITY RESEARCH, 2004; 12(4), 582-590.
Zemel, M. B. “Role of Dietary Calcium and Dairy Products in Modulating Adiposity.” LIPIDS, 2003; 38(2), 139-146.