How to supplement calcium for a better heart health
There is no solid evidence that calcium supplements can harm heart health. However, it's best to get this mineral from food, not medicine. That is also an important point of view confirmed by the recently held European Conference on Preventive Cardiology 2021.
5/19/2021 12:09:36 AM
For decades, doctors have encouraged people to consume more calcium, a mineral best known for building strong bones. Concern about osteoporosis has fueled this trend.
Calcium also keeps muscles, nerves, and blood vessels working properly, and it is one of the important minerals involved in blood pressure control. However, as far as cardiovascular disease is concerned, there is a potentially confusing side to the calcium story.
A coronary calcium scan is one test that researchers often use to look for early signs of cardiovascular disease. There is no direct link between the amount of calcium you consume and calcium in your arteries. But in recent years, several studies have observed a connection between the use of calcium supplements and a higher risk of cardiovascular disease.
Studies on the relationship between calcium supplements (both from food and pills) have mixed results. However, it should be noted that studies show that increased calcium is associated with an increased risk of cardiovascular disease, the source of supplementation in those studies was mainly oral tablets.
Some evidence suggests that calcium supplemented by tablets rapidly increases circulating blood calcium levels, increasing the risk of arrhythmias and heart attacks. In contrast, calcium from food has a slower rate and is less related to these events.
According to current recommendations, the daily calcium requirement is 1200mg for women over 50 years old and men over 70 years old, 1000mg for people over 18 years old. With three daily servings of calcium-rich foods, most people can meet that requirement, including milk, yogurt, cheese, fish with bones, tofu, calcium-fortified juices, green beans, and beans (dragon beans are the most calcium-rich beans, white beans).
In summary, until now, prioritizing calcium intake based on a sensible diet is still the preferred approach. Furthermore, calcium supplements taken by mouth can cause constipation and may increase the risk of kidney stones.