Protect Your Heart at ANY Age with a Simple Calcium Trick
Keeping your heart healthy is crucial at any age.
But it becomes even more important as the years go by…
While many factors contribute to cardiovascular health, a new study has uncovered a surprising link between the timing of your calcium intake and your risk of heart disease.
Published in BMC Public Health, the study examined the dietary calcium intake of more than 36,000 American adults from the National Health and Nutrition Examination Surveys between 2003 and 2018.
The researchers found that spreading calcium intake over morning and evening meals was best for reducing the risk of cardiovascular disease, but there was an even more intriguing finding: substituting just 5 percent of calcium intake from dinner with that at breakfast pulled the risk down by 6 percent overall.
So, what’s the connection between calcium timing and heart health? It all comes down to our body’s internal clock, known as circadian rhythms.
These rhythms help regulate a wide range of bodily functions, including the absorption of nutrients like calcium. Studies have shown that calcium absorption might be slightly higher during the day because certain hormones required for calcium metabolism, such as the parathyroid hormone, tend to be higher during daylight hours.
It’s important to note that while calcium is essential for maintaining strong bones and teeth, it also plays a crucial role in regulating muscle contraction, blood clotting, and the muscle processes of the heart.
However, too much or too little calcium intake can have adverse effects on cardiovascular health.
Research suggests that most issues relating to calcium intake and cardiovascular health are related to supplementation, where toxic overloads are more easily achieved. Ingesting too much calcium can result in hypercalcemia.
This condition can contribute to heart arrhythmias, heart palpitations, fainting, and even more severe heart issues as well as calcium deposits in the arteries. These deposits then result in a decrease in blood flow resulting in stroke, hypertension, or heart attack.
So, how can you ensure you’re getting the right amount of calcium at the right time? Kristin Kirkpatrick, a registered dietitian at the Cleveland Clinic Department of Wellness & Preventive Medicine, advises that the decision to take a calcium supplement must be carefully weighed against current health concerns and risks.
For those who do choose to supplement, Kirkpatrick suggests dividing the calcium dose into smaller portions taken with meals, as the body can only absorb a limited amount of calcium at a time. She also notes that vitamin D enhances calcium absorption, making a case for taking calcium in the morning when exposure to sunlight throughout the day can provide a natural boost of vitamin D.
Ultimately, the key to protecting your heart health through calcium intake is balance and timing. By shifting more of your calcium consumption to the morning hours and ensuring you’re not overloading at dinner, you may be able to lower your risk of cardiovascular disease.
Of course, it’s always best to consult with your healthcare provider before making any significant changes to your diet or supplement regimen.
To a healthier, happier heart,
Rachel Mace
Managing Editorial Director, e-Alert
with contributions from the research team
P.S. [Ladies] The calcium and vitamin D bombshell.
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