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Research studies on the relationship between calcium and weight loss have conflicting results. Some studies suggest that calcium promotes weight loss, while others show no impact. The mechanism behind calcium’s effect on weight loss is unclear, but it may control appetite and decrease fat production. Regardless, calcium is essential for maintaining bone health.
The connection between calcium and weight loss is not entirely clear. Many research studies have found that calcium promotes weight loss and others show that calcium has no impact on weight loss. The studies are not identical, and some used low-fat dairy products, others studied calcium supplements, and some included an exercise program and calorie restriction, while others did not.
Based on some research studies, calcium appears to have a beneficial impact on many factors associated with weight loss. Studies have found that calcium supplementation with low-fat dairy products or calcium supplements increased weight loss in dieting participants compared to participants taking a placebo or no calcium. In another study, calcium was found to increase the body’s ability to burn fat. Another study showed that women taking calcium supplements gained 5 pounds less over a 10-year period than women who were not supplementing with calcium, suggesting that calcium may slow gradual weight gain.
The way in which calcium promotes weight loss is still unclear, making it more difficult to make a definitive connection between calcium and weight loss. One possible mechanism thought to explain the impact of calcium on weight loss is that calcium, at low levels, causes the brain to over-activate appetite, leading to increased food consumption and weight gain. This suggests that high calcium levels may help control appetite. Another idea to explain the benefits of calcium for weight loss is that calcium may decrease fat production and retention by preventing fat absorption in the intestines, increasing fat excretion.
On the contrary, several research studies have not shown any connection between calcium and weight loss. A large study involving the use of calcium supplements over a two-year period showed no significant changes in weight or body mass index in people who took calcium compared with those who did not receive the calcium supplement. Another study that included increasing dairy calcium found no difference in fat-burning ability between those taking dairy calcium and those not taking it.
The connection between calcium and weight loss will likely remain cloudy until a definitive physiological explanation for calcium’s role in weight loss is determined. The good news is that regardless of whether the connection between calcium and weight loss is understood, calcium is an important mineral essential for maintaining bone health. This means that increasing calcium in the diet, either from a supplement or from low-fat dairy products, can only benefit health.
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