The Anti-obesity Actions of Calcium

Cynthia Buffington, Ph.D.

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Do you take your calcium supplements daily?   Calcium deficiencies may readily occur in individuals not taking daily calcium supplements following gastric bypass surgery.  This is because: 1) the portion of the gut (duodenum) where calcium is normally absorbed is bypassed, 2) the small stomach pouch produces negligible amounts of stomach acid needed to enhance calcium absorption, 3) vitamin D, also needed for absorption, is often low after surgery, and 4) there may be difficulty digesting dairy products high in calcium.   

Calcium supplementation is important following surgery to help prevent bone loss, to prevent teeth from becoming brittle, and to reduce the risk of heart disease, hypertension and colon cancer.   Calcium is also necessary for muscle contractility, including that of the heart, for nervous system activities, and for the actions of numerous hormones and enzymes.  Furthermore, dietary calcium helps to regulate body size, i.e. low intake causing weight gain and high intake leading to weight loss. 

Several large population studies found that individuals not getting enough calcium in their diet are far more likely to be overweight than are those whose intake meets the recommended daily calcium allowance which, for adults, is between 1000 and 1500 mg daily.   Still other studies in adults, as well as children, found that low dietary calcium intake is a major predictor of weight gain over time.

Dietary calcium, particularly from dairy products such as milk, yogurt and cheese, as well as from calcium supplements, promote weight loss by stimulating the breakdown of body fat and by reducing the uptake of fat into fat storage depots.  Such changes in fat metabolism reduce total body fat, causing weight loss. Studies have shown that individuals who take calcium supplements daily lose significant amounts of weight over time, even in the absence of a change in dietary habits or physical activity. 

Because of the anti-obesity actions of calcium, and numerous other health benefits, it is important that calcium deficits be prevented post-surgery.  Such deficiencies can be prevented by taking calcium supplements daily and by eating foods high in calcium. 

Calcium supplements should be taken twice daily (or more) and in amounts not exceeding 600 mg per pill.    And, the supplement must be in the form calcium citrate (rather than carbonate) for absorption. 

Dietary calcium, in addition to supplements, may help to prevent post-surgical calcium deficits.   Dietary calcium can be increased during the ‘protein only’ post-surgical dietary period by eating cheese, shrimp, salmon, oysters, sardines and tofu.  And, with reintroduction of carbohydrates, foods high in calcium include milk, yogurt, cheese and all dairy products, as well as cooked broccoli, collard greens, Chinese cabbage, and Kale.

So, for maximal weight loss success and overall good health – don’t forget to take your daily calcium supplements and eat calcium-rich foods!!!!