Consistent research has shown that eating calcium blocks that absorption of fat. And the amount of fat blocked is substantial.
Does this mean that extra calcium in your diet could aid fat loss?
If only fat loss could be packaged in a pill, but it’s not. The truth is, the amount of extra fat excreted with additional calcium intake will not have a huge effect on fat loss. And one has to be careful with the idea of blocking fat absorption.
You see, certain fats are critical so that your body has the building blocks to produce key hormones.
Even worse, please consider the following risks of excess calcium supplementation:
1. Reduced iron absorption. The human body is a very complex organism. If you do X there will always be effect Y. And calcium is NO exception here. Take too much calcium and you’ll impair the absorption of iron. And iron is critical for bringing oxygen to all your tissues.
2. Net negative calcium levels. Ironically, taking calcium in the antacid form can accelerate the loss of calcium and leave you with levels that are lower than before. So try to get calcium from other types of supplements, and if possible, from whole food sources.
3. Stones and potential kidney damage. This is mostly an issue for those who have a history with kidney stones. So if you think you might have kidney issues, please do NOT supplement with calcium without the strict supervision of a doctor.
4. Overdose of vitamin D. Vitamin D is the new kid on the block. Everyone under the sun is recommending high intakes of Vitamin D, even Harvard University researchers. HOWEVER, too much of anything is bad for you. If you already have a high amount of Vitamin D in your diet, taking a calcium supplement which is usually fortified with Vitamin D could put you over the top.
Supplements do have their place in any prudent and effective fat loss plan. However, keep in mind that optimal nutrition is NOT accomplished by merely putting a vitamin or mineral into your body. The best approach here is to get nutrients from natural sources.
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