The timing of calcium intake is important, preferably “in the morning”… A higher intake is not a good thing.
Posted on 3.05.2024 at 08:12 Posted on 3.05.2024 at 08:12 Views 2
Consuming more calcium at breakfast than at dinner helps reduce the risk of cardiovascular disease. [사진=게티이미지뱅크]Calcium is important for bone health and is considered an essential nutrient, especially for middle-aged women. It can be supplemented with food and nutritional supplements, but it is important to carefully monitor the time and quantity of intake rather than simply increasing intake.
A recent study published in BMC Public Health found that consuming more calcium in the evening increases the risk of cardiovascular disease, and increasing your intake at breakfast rather than dinner can significantly reduce your risk of developing cardiovascular disease. Calcium plays an important role not only in the formation and maintenance of bones and teeth, but also in the regulation of muscle contraction, blood clotting and the maintenance of the heart muscle.
“Reduce” dinner, “increase” breakfast.
Researchers at Harbin University in China classified 36,164 Americans who participated in the 2013-2018 National Health and Nutrition Examination Survey into five groups based on calcium intake at dinner and early breakfast and classified them into angina pectoris, insufficiency heart, stroke and coronary artery. Alternatively, the study was conducted comparing the probability of developing cardiovascular diseases such as heart attack.
When comparing the ratio of evening to morning calcium intake, it was found that reducing evening calcium intake by 5% and adding it to your breakfast intake reduced the risk of developing cardiovascular disease by a whopping 6%. Additionally, those who consumed more calcium in the evening had a higher risk of developing cardiovascular disease than those who consumed more calcium in the morning. This finding suggests that splitting calcium intake between dinner and breakfast, but increasing intake at breakfast rather than dinner, is significant in preventing cardiovascular disease.
The health and medical media ‘MedicalNewsToday’ introduced, based on the opinions of nutrition experts, that the circadian rhythm influences calcium absorption, and that calcium absorption is usually better during the day. Taking calcium in the morning is also good for your health because vitamin D, which increases calcium absorption, is also produced when you expose yourself to sunlight.
However, the researchers stressed that they had not demonstrated a direct link between dietary calcium intake and cardiovascular disease risk because there were many other variables that could have influenced the results and that more research was still needed. However, it was rated significant as it was the first attempt to reveal the relationship between morning and evening calcium intake and cardiovascular disease.
Even if there is too much calcium there are problems, the “diet” comes first
Just because calcium is good for you, consuming a large amount of it or taking dietary supplements unnecessarily can be harmful to your health. Excessive calcium intake can cause hypercalcemia, which can lead to cardiac arrhythmias, palpitations, syncope, and even serious heart disease. Calcium deposits form in the arteries, reducing blood flow, which increases the chance of stroke, high blood pressure and heart attack.
Calcium reacts differently in the body depending on the type, such as citrate or carbonate, and the amount that can be absorbed varies, so excessive calcium intake can be prevented by consulting a doctor before taking dietary supplements to check the status and the individual’s health level of need. Unless you have a severe deficiency, it is best to increase your calcium intake through your diet as much as possible. Calcium-rich foods include vegetables such as broccoli and cabbage, nuts such as almonds, seeds, fish such as salmon and anchovies, tofu and milk.
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