The hidden risk of excess calcium at evening meals. Calcium intake and cardiovascular disease

Although essential for bone and tooth health, excessive calcium intake, especially in evening meals, could have unexpected consequences for cardiovascular health. An extensive study has identified a possible link between excessive calcium intake and increased risk of cardiovascular disease.

A study of more than 36,000 American adults found that excessive dietary calcium intake in evening meals may increase the risk of cardiovascular disease. Researchers have found that circadian rhythms help regulate calcium absorption, and the times of day are generally best for this process. However, too much calcium, especially from supplements, can lead to cardiovascular problems.

The study, published in BMC Public Health, examined the dietary calcium intake of more than 36,000 US adults from the National Health and Nutrition Examination Surveys between 2003 and 2018. The participants were 17,456 men, 18,708 women and 4,040 patients with diseases cardiovascular. The study excluded people under the age of 20, pregnant women, those using calcium supplements, those consuming more than 4,500 kilocalories daily and those with incomplete data.

The researchers found that spreading calcium intake over the two meals was the best way to reduce the risk of cardiovascular disease. However, the study authors noted that evidence regarding the relationship between dietary calcium intake and cardiovascular disease risk is insufficient and controversial.

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Calcium and the cardiovascular system

Calcium plays a crucial role in the body, primarily in the formation and maintenance of bones and teeth, but also regulates muscle contraction, blood clotting and heart muscle processes. Cardiovascular disease is the most common cause of death globally, with 17.9 million people expected to die from it in 2019.

Circadian rhythms, which control how nutrients are absorbed into the body, can influence calcium absorption and metabolism. Research suggests that calcium absorption may be slightly higher during the day due to certain hormones needed for calcium metabolism, such as parathyroid hormone.

Excessive use of calcium supplements can be problematic because dietary calcium can be difficult to consume too much on its own, according to MedicalNewsToday. Toxic overloads are made easier by calcium supplementation, leading to hypercalcemia, which can contribute to heart arrhythmias, palpitations, fainting, and serious heart problems.

A high calcium intake can also lead to calcium deposits forming in the arteries, decreasing blood flow and increasing the incidence of stroke, high blood pressure or heart attack. Excessive calcium supplementation may increase vascular inflammation and oxidative stress, which may impact the development of more problematic cardiovascular disease.

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Who should take calcium supplements?

A study by Melanie Murphy Richter, registered dietitian, found that the decision to take a calcium supplement depends on a person’s specific needs and current health problems. Calcium has other risk factors, and different types of calcium, such as citrate and carbonate, act differently in the body and have different amounts of calcium.

The decision to take calcium should be carefully weighed against current health concerns and risks. Kristin Kirkpatrick, registered dietitian, encourages patients to first talk with their doctor about the pros and cons of calcium and to check the latest data and independent lab analysis of specific calcium supplements.

Richter said supplementation depends on factors such as age, genetics and general health. Older people, especially peri-menopausal women, have a greater need for calcium because of reduced estrogen production in the body, which can decrease calcium absorption. To prevent bone loss and diseases such as osteoporosis, it is wise to supplement with calcium and increase calcium-rich foods in the diet.

Those who have a diet high in processed foods and low in green leafy vegetables, nuts and seeds are at greater risk of calcium deficiency, and those who are lactose intolerant and need to avoid dairy but are not careful to replace foods with vegetables and seeds, they may be more at risk of low calcium. In general, if a balanced diet rich in plants, nuts, seeds and occasional dairy or fortified dairy alternatives is followed, supplementation may not be necessary.

How to optimize calcium supplements

Calcium supplements should be taken in smaller portions because of the body’s response to calcium. Vitamin D improves calcium absorption, so taking calcium in the morning allows exposure to vitamin D throughout the day.

However, dividing the dose of calcium into smaller portions taken at meals is beneficial because the body can only absorb a limited amount at a time. Calcium supplements can also be combined with magnesium, vitamin D, and zinc to enhance bone support by increasing calcium absorption.

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