Posted by JLx on September 23, 2005, at 22:24:05
In reply to Re: Calcium JLx, posted by maddy4 on September 23, 2005, at 18:08:54
Hi Maddy,
>am scared to go cold turkey on calcium b/c of it fat burning effects!
I don't think you need to worry about this or about osteoporosis to the tune of 2,500 mg/day of calcium supplementation.
I looked for the evidence of calcium supplementation promoting fat burning. Most of those studies, some of which have been refuted by newer ones, emhasized that it was dairy products not just calcium itself. There may have been other factors in the dairy that promoted the weight loss, such as Vit D. And just how effective were they?
And how much of a difference might calcium/dairy supplementation make?
http://www.nutrition.org/cgi/content/full/133/1/268S
© 2003 The American Society for Nutritional Sciences J. Nutr. 133:268S-270S, January 2003
calcium intake has been variously estimated to explain from 3% to perhaps as much as 10% of the total variation in adult weight, a relatively small portion of the total variability.A good very recent summary:
Dairy Data Deliver Mixed Messages: Wading through milk's cloudy connection to weight loss http://docnews.diabetesjournals.org/cgi/content/full/2/10/8
More to consider:
http://www.jabfp.org/cgi/content/full/18/3/205
Several of the previously reviewed studies suggest that calcium from dairy products affects weight loss more than calcium derived from dietary supplements.17 Preliminary data point to some other component in dairy products, possibly whey protein, effecting the weight-loss effect of calcium.26 Whey protein provides a multitude of bioactive substances that may work synergistically with the calcium to alter lipid metabolism. ... Calcium is not a magic bullet in the battle against obesity, although it may play a small, but significant, role. The affect of dairy products or calcium is probably greatest in those people whose adipocyte status is changing, such as during weight loss, age-associated weight gain, and growth. ...
An important concept to remember is that calcium does not seem to be effective unless a calorie restriction is already in place. Replacing other sources of protein with low-fat dairy products may help augment weight loss. ...All patients should be encouraged to consume 3 to 4 servings of low-fat dairy products every day.Published online ahead of print April 12, 2005, 10.1210/jc.2004-2205
http://www.rapp.org/url/?UR2M7QHP
Design: This is a substudy of an ongoing, double-blind, randomized, controlled trial of calcium supplementation. End points were assessed at 30 months.
Conclusions: Calcium supplementation of 1 g/d does not produce biologically significant effects on body weight, and its hypotensive effect is small and transient in most women.http://www.nutrition.org/cgi/content/full/133/1/245S
2003 The American Society for Nutritional Sciences J. Nutr. 133:245S-248S, January 2003
This review of randomized trials of increased dairy product or calcium intake obtained little evidence to support the hypothesis that calcium or other components of dairy products have a measurable impact on body weight in generally healthy humans. Although seven of nine randomized studies of increased dairy product intake did not detect an increased weight gain in the dairy product group, interpretation of this finding is limited by the inability to accurately determine the extent of compensation for the energy intake from the added dairy products. Only one of 17 randomized trials of calcium supplementation found a significantly greater weight loss (or smaller weight gain) in the calcium-supplemented group, and it could be argued that this is close to what would be expected on the basis of chance alone.
http://www.obesityresearch.org/cgi/content/abstract/13/8/1344
Obesity Research 13:1344-1353 (2005)
Discussion: We found no evidence that diets higher than 800 mg of calcium in dairy products or higher in fiber and lower in glycemic index enhance weight reduction beyond what is seen with calorie restriction alone.http://ajpregu.physiology.org/cgi/content/full/286/4/R669
Our results with rodents have led us to critically evaluate the evidence that calcium reduces obesity in humans. Most of the calcium supplementation studies have been retrospective analyses, and these are subject to reporting bias. Epidemiological studies are difficult to interpret, because calcium intake covaries with the intake of several other nutrients (4, 14, 18, 25), some of which are just as likely as calcium to influence obesity. In rats, macronutrient selection is influenced by calcium status (45). It may be that humans provided with calcium alter their food selection, and this contributes to changes in body weight. In summary, we believe that the extant data do not support a simple relation between dietary calcium and obesity in rodents, and the issue remains an open question for humans.
http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=pubmed&dopt=Abstract&list_uids=15711601&query_hl=15
CONCLUSIONS: Increased dietary calcium/dairy foods in an energy-restricted, HP diet does not affect weight loss or body composition. Weight reduction following increased protein diets is associated with beneficial metabolic outcomes that are not affected by protein source.http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=pubmed&dopt=Abstract&list_uids=15969206&query_hl=19
The scientific community is in agreement that there is a pressing need for large clinical trials to assess the effect of Ca on weight reduction and to investigate whether weight loss could be achieved easier with Ca supplements or dairy products. It has yet to be learned what amount of Ca would be optimal for those purposes and what influence, if any, an individual's current Ca intake and existing weight might play. Additionally, it is still hard to pinpoint which component(s) in dairy foods have a role in weight reduction and whether they act alone or in synergism with Ca.http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=pubmed&dopt=Abstract&list_uids=15817848&query_hl=23
Am J Clin Nutr. 2005 Apr;81(4):751-6.
BACKGROUND: Previous results suggested that increased intake of dairy calcium is associated with reduced weight and fat mass.
CONCLUSION: Increased intake of dairy products does not alter body weight or fat mass in young, healthy women over 1 y.http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=pubmed&dopt=Abstract&list_uids=15354150&query_hl=23
Girls on a high-calcium diet gain weight at the same rate as girls on a normal diet: a pilot study.http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=pubmed&dopt=Abstract&list_uids=15113738&query_hl=23
Notably, dairy sources of calcium markedly attenuate weight and fat gain and accelerate fat loss to a greater degree than do supplemental sources of calcium. This augmented effect of dairy products relative to supplemental calcium is likely due to additional bioactive compounds, including the angiotensin-converting enzyme inhibitors and the rich concentration of branched-chain amino acids in whey, which act synergistically with calcium to attenuate adiposity. These concepts are confirmed by epidemiologic data and recent clinical trials, which indicate that diets that include > or =3 daily servings of dairy products result in significant reductions in adipose tissue mass in obese humans in the absence of caloric restriction and markedly accelerate weight and body fat loss secondary to caloric restriction compared with diets low in dairy products. These data indicate an important role for dairy products in both the prevention and treatment of obesity.http://jcem.endojournals.org/cgi/content/full/89/2/632
In summary, an antiobesity effect of calcium reported by others during weight-stable conditions led us to hypothesize that supplemental calcium during caloric restriction would enhance loss of body weight and fat. Although we did not find a statistically significant effect of supplemental calcium on fat or body weight in obese women undergoing moderate weight loss, the direction of change suggests that over a longer period of time and with a larger number of subjects a reliable effect might be observed. [This was a 25 week study]http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=pubmed&dopt=Abstract&list_uids=15761180
Data do not support recommending dairy products for weight loss.http://jcem.endojournals.org/cgi/content/full/90/7/4411
Dietary calcium, obesity and hypertension--the end of the road?http://www.obesityresearch.org/cgi/content/full/13/8/1301
The Beginning of the End for the Dietary Calcium and Obesity Hypothesis?Since you are already thin, and since the effect of calcium even IF it's as fat burning as some studies have suggested would still make only 3-10% of a difference, I don't think you have anything to worry about. ESPECIALLY for a short term trial of a month or two.
It sounds like 3-4 servings of dairly, or 900-1200 mg of calcium would suffice for any possible weight effect AND to prevent osteoporosis. Iow, NO supplementation needed.
Consider that chilled poultry. ;)
I've got some more data on osteoporosis that I'll post tomorrow.
JL
poster:JLx
thread:558254
URL: http://www.dr-bob.org/babble/alter/20050812/msgs/558769.html