How Does Calcium Affect Weight Loss?

Scientific Basis

While many consider calcium a beneficial nutrient in the fight against osteoporosis, calcium made news when the British Journal of Nutrition published an article linking the consumption of calcium to weight loss. The study followed obese women on a 15-week low-calorie diet accompanied by taking either a placebo or 1200 mg of calcium. The study found that women who consumed calcium lost as much as 6 times as much weight (6 kg compared to 1 kg) as those who did not consume the calcium.

Why It Works

Researchers in the study mentioned above found calcium and weight loss were linked because when calcium is absent or available in low levels in the body, the brain detects this and stimulates feelings of hunger. These hunger pangs cause a person to eat more in an attempt to consume more calcium.
In contrast, consuming enough calcium sends signals to the brain of feeling full, suppressing the need to eat more. As further proof, a previous study conducted in 2003 by the same research team that examined different women's diets and the relation to obesity and calcium points to findings that women who did not consume enough calcium were more likely to be obese.

Can Calcium Help Me?

It is important to note that consuming calcium was shown to enhance weight loss in those who were previously consuming little to no calcium a day. In addition to appetite suppressant benefits, calcium also lowers the risk of heart attack and osteoporosis, making it beneficial for the body regardless of weight loss benefits.
The Food and Drug Administration recommends men consume 1,000 to 1,200 mg of calcium per day while women should consume 1,000 to 1,300 mg daily. While supplements are beneficial, consuming foods and drinks containing calcium are shown to have the best results. Food sources that contain calcium include most dairy products, such as milk, yogurt and cheese. For those who are lactose intolerant and therefore cannot consume dairy, sources such as spinach, leafy green vegetables, salmon, almonds and oats all contain calcium as well.