moreCalcium Women on diets need more calcium than regular to avoid bone reduction, say Rutgers University researchers.

Research showed a weight loss diet plan of one.5 pounds a week for 6 weeks cuts absorption of calcium. In 57 postmenopausal dieters it was discovered that individuals women who took 1,800 mg of calcium a day absorbed 78 % much more calcium than people who took only one,000 mg a day. To avoid bone loss, ladies dieting following menopause should get one,700 mg of calcium each day, the experts say.

For people on low-fat, high fiber diets calcium requirements are also higher. Studies show that 19 percent less calcium is absorbed. It is theorized that the healthier diet plan moves food faster via the gastrointestinal tract.

While it’s common knowledge that calcium is required for bone-growth research shows that calcium also fights fat absorption. Research reveal that calcium blocks fat storage in fat cells. A minimum of one,000 mg. of calcium everyday improves total cholesterol and great HDL, but lowers bad LDL.

Despite the publicity of the importance of calcium for wholesome bones research shows that consumption has gone down more than the past 30 many years.

Authorities suggest 1,000 mg of calcium and 400 IU of vitamin D everyday for people under 50, and 1,500 mg of calcium and 800 IU of vitamin D for individuals over 50. The safe upper limit for calcium intake has been set at 2,500 mg a day. Experts think going above that on a everyday basis may invite kidney stone formation.

Once started, never stop taking calcium/vitamin D supplements everyday. USDA researchers found that following a 3- year study more than one-third of participants stopped getting the supplements. Within a single year women lost all bone-density gains and men lost their gains in two many years.

For people who are lactose intolerant calcium and vitamin D supplementation is even more essential simply because it is going to be hard to obtain the daily requirement through diet plan alone.

For those allergic to cow’s milk. Drink enough soy milk to give you 500 mg of calcium per glass as compared to 300 mg in cows milk. Studies at Creighton University in Omaha, NE, showed that 25 % less calcium is absorbed from soy milk as cows milk.