Calcium is essential for the body’s bones. But this mineral has a big role in preventing other health problems, too!
Calcium has been associated with lowering blood pressure (and the risk of high blood pressure). Researchers have noted that a vegetarian diet that is high in minerals (including calcium, magnesium, and potassium), high in fiber, and low in fat tends to lead to lower blood pressure levels. Clinical studies have also looked at the effect of an increased calcium intake on blood pressure.
The National Heart, Lung, and Blood Institute of the National Institutes of Health tested different types of diet on adults with high blood pressure and published the results in 1997. A diet that was high in fruits, veggies, and low-fat dairy (providing more than 1200 milligrams of calcium daily) resulted in the biggest decrease in blood pressure.
Calcium may also have a role in preventing colorectal cancer. Research on the matter has had mixed results, with some studies showing that increased calcium intake can reduce the risk of non-malignant tumors in the colon. Further studies are needed to confirm whether calcium truly has the ability to protect against colorectal cancer.
Recent studies have shown that increased calcium intake (especially in the form of dietary calcium, rather than supplements) can help decrease the risk of kidney stones. Because calcium oxalate stones are the most common form of kidney stones in the United States, it was previously thought that calcium intake was a major contributor to kidney stone development. Research has pointed at oxalate intake and lack of fluid consumption as much bigger risk factors than calcium intake for most individuals.
Calcium may also help with weight management. Some observational studies have made a connection between high calcium intake and lower body weight (or less weight gain over time). There are two theories as to why calcium makes a difference:
- A high calcium intake may reduce calcium concentrations in fat cells by reducing production of two hormones. This can increase fat breakdown in cells and discourage fat accumulation.
- Calcium may bind to small amounts of dietary fat in the digestive system — preventing the fat from being absorbed into the body.
Further trials are planned to investigate the connection between calcium and weight regulation.