Calcium supplements are recommended to prevent osteoporosis in the elderly and menopausal women, and have also been noted as a possible aid for weight loss.
A study published in 2011 in the American Journal of Clinical Nutrition looked at the impact of calcium and vitamin D supplements on the risk of cancer, fractures and death in women who were not taking these supplements before participating in the Women’s Health Initiative trial. (WHI) CaD Study, which lasted seven years. The researchers found that calcium (1,000 mg per day) and vitamin D (400 IU per day) decreased the overall risk of developing breast and colorectal carcinomas, but had no effect on the risk of fractures or death from any cause.
The First Option
However, another 2011 study, also published in the American Journal of Clinical Nutrition, reported an increased risk of kidney stones associated with long-term use of calcium and vitamin D supplements in postmenopausal women 2 and, according to the conclusions of one A recent study, which ended in May 2012, carried out in Germany, with 24,000 people between 35 and 64 years of age, for a period of 11 years, increases the risk of heart attack and cardiovascular mortality.
The Latter Options
In the latter, the experts recorded 354 heart attacks, 260 strokes and 267 deaths from these causes and the risk of suffering a heart attack was 86% higher among people who took calcium supplements regularly than among those who did not ingest them. In addition, participants who took more than 1,100 mg of calcium daily did not experience any additional health benefits, and the risk of heart attack was 31% higher than those who ingested a moderate amount of 820 mg.
- The researchers concluded that calcium from a balanced diet is ingested in small amounts throughout the day, which facilitates its absorption by the body, while calcium supplements cause sudden increases in its concentrations in the blood and therefore, they recommend that these supplements be used with caution, as they may be linked to an increased risk of heart attacks.
- Getting more calcium from food may be a better approach. Good sources are dairy products, green leafy vegetables, and fish with edible bones.
This 칼슘 mineral has benefits and risks and therefore people should review their needs with a doctor, because according to scientific evidence increasing its intake in the diet can confer benefits, while its supplements could increase the risk of cardiovascular events. The rational use of medicines is a premise for health.
The Right Deal
Calcium is a mineral that the body needs to strengthen bones, since it is not produced by the body itself but must be provided externally. According to experts, most of the daily calcium intake should come from the diet, although supplements can be added to it, which are increasingly consumed in Western countries. For example, Americans spend more than a billion dollars a year on these extras.
Calcium intake should be accompanied by a sufficient amount of vitamin D that the mineral can absorb, specifically, around 600 units or 800 in the case of the elderly, as recommended by the Institute of Medicine. This vitamin is obtained in part from food in addition to milk, also in fish such as tuna, sardines or salmon but also from exposure to sunlight or supplementation capsules. Some common symptoms of a lack of calcium are excessive tiredness, fatigue, sweating, joint and muscle pain.