Dieters Need More Calcium

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Why Dieters Need More Calcium


Overview:
Women who are dieting, especially those who are postmenopausal, require increased calcium intake to prevent bone loss, according to research from Rutgers University.

Key Findings:
A study involving 57 postmenopausal women revealed that those consuming 1,800 mg of calcium per day absorbed 78% more calcium compared to those taking only 1,000 mg. To help prevent bone loss, experts recommend postmenopausal women on diets get 1,700 mg of calcium daily.

Calcium and Low-Fat Diets:
People following low-fat, high-fiber diets also need more calcium, as these diets can reduce calcium absorption by 19%. This is likely because healthier diets speed up food passage through the gastrointestinal tract.

Calcium's Role in Fat Metabolism:
Research indicates calcium not only supports bone growth but also helps block fat absorption. A daily intake of at least 1,000 mg can enhance total cholesterol while increasing good HDL and reducing bad LDL levels.

Declining Calcium Consumption:
Despite the known benefits, calcium intake has decreased over the last 30 years. Recommendations suggest 1,000 mg of calcium and 400 IU of vitamin D daily for those under 50, increasing to 1,500 mg of calcium and 800 IU of vitamin D for individuals over 50. The safe upper limit for calcium is 2,500 mg per day, as exceeding this may cause kidney stones.

Importance of Consistent Supplementation:
Research shows that ceasing calcium and vitamin D supplementation results in lost bone density gains. Within a year, women may lose all benefits, while men might lose gains within two years. Continuous supplementation is crucial.

Alternative Sources for Lactose Intolerance:
For those unable to consume dairy, supplements are vital. Soy milk, which contains 500 mg of calcium per glass, is an alternative, but it provides 25% less calcium than cow's milk.

For further details on calcium benefits, visit: [Calcium Information](http://www.apluswriting.net/diettips/evitaminscalcium.htm)

You can find the original non-AI version of this article here: Dieters Need More Calcium.

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