More Calcium Is Necessary for Dieters
More Calcium Is Necessary for Dieters
Dietitian women, according to researchers at Rutgers University, require an extra dose of calcium to prevent bone loss.
Losing 1.5 pounds every week for six weeks reduces calcium absorption, according to studies. A study of 57 women who had just gone through menopause found that compared to those who took 1,000 milligrams of calcium daily, those who took 1,800 milligrams absorbed 78% more calcium. The doctors recommend that postmenopausal women who are dieting take 1,700 milligrams of calcium daily to stop bone loss.
People who follow low-fat, high-fiber diets also have increased calcium needs. Researchers have found that the absorption of calcium drops by 19%. A faster transit time through the digestive system is postulated as an effect of the better diet.
It is well-known that calcium promotes bone formation, but recent studies have shown that it also inhibits the body's ability to absorb fat. Research shows that calcium prevents fat cells from storing fat. Total cholesterol and good HDL are improved, while bad LDL is reduced, by taking 1,000 mg of calcium daily.
Research demonstrates that consumption of calcium has decreased over the past 30 years, despite the publicity about how important it is for strong bones.
Dietitians advise adults over the age of 50 to take 800 IU of vitamin D and 1,500 mg of calcium per day, while those under the age of 50 should take 1,000 mg of calcium and 400 IU of vitamin D per day. The current recommendation for daily calcium consumption is 2,500 milligrams (mg). Going beyond on a daily basis, according to experts, might lead to kidney stones.
It is important to continue taking calcium and vitamin D supplements every day once you begin. After a three-year trial, researchers from the USDA discovered that more than a third of subjects discontinued supplement use. All increases in bone density were reversed in women within a year, and in men within two.
Since it is already challenging for people with lactose intolerance to obtain the recommended daily allowance of calcium and vitamin D from food alone, supplementation becomes even more critical for these individuals.
For individuals with a milk allergy. If you want more calcium than the 300 milligrams found in cow's milk, drink enough soy milk to equal 500 milligrams each glass. Researchers at Creighton University in Omaha, Nebraska, found that compared to cow's milk, 25% less calcium is absorbed from soy milk.
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