With all of the recent studies involving calcium and vitamin D3 (cholecalciferol) there is no denying the many benefits of calcium plus vitamin D 3 supplements. We have all known that vitamin D is necessary to the absorption of calcium, and crucial to our bone health.
Here are some of the latest benefits of calcium and vitamin D that are supported by clinical evidence.
Calcium plus Vitamin D and Weight Loss
Over the last few years there has been several studies showing a connection between weight loss and calcium and vitamin d supplements. One major study of note was recently published in the journal Archives of Internal Medicine by Women's Health Initiative. This study suggests that women who had reached menopause might be able to reduce weight gain by increasing their intake of calcium and vitamin D.1 The theory is that increased calcium and vitamin D effects how the body breaks down and stores fat.
Calcium and Vitamin D Reduces The Risk of Cancer
In the past few months there has been 2 major studies that are showing convincing evidence that an increased intake of calcium and vitamin D reduces the risk of cancer. The first of these studies was a 10 year study that associated a lower risk of developing pre menopausal breast cancer with women that consumed a diet high in calcium and vitamin D.2
The second of these exciting studies was released in the American Journal of Clinical Nutrition concludes that a higher intake of vitamin D and calcium reduces the risk of developing cancer.3 This 4 year study involved women supplementing 1,500 mg of calcium and 1,100 IU of vitamin D daily compared to a group of women taking a placebo pill as a control.
Increasing The Recommended Daily Intake for Vitamin D
All of the above studies are further proof of the need to raise the recommended daily intake of vitamin D. Currently U.S. dietary guidelines are recommending only 200 IU of vitamin D per day, and only 400 IU for adults 51 to 70. Research shows that the RDI for vitamin D could be raised to 1000 IU without raising concerns of vitamin D toxicity.
It is always best to get your recommended intake of calcium and vitamin D from food, but it is very difficult to do as the average American is only getting 600 mg a day of calcium from their diet. Here is a list of calcium rich foods to help get the most from your diet.
Unless you spend time outside in the sun it can be even more difficult to get an adequate amount of vitamin D. There are very few foods that will give you vitamin D, here is a list of good sources of vitamin D.
