Calcium: building bones and protecting against cancer

Calcium

When people think of supplemental calcium, they often consider the musculoskeletal benefits, such as reduced osteoporosis risk. However, calcium also plays an important role in cancer prevention. 

Several studies have shown that calcium supplementation reduces the risk of both colorectal cancer and adenomas^[1] (precancerous polyps in the colon). Calcium can bind to bile and fatty acids in the intestine, forming insoluble compounds that are then excreted, reducing the carcinogenic potential of these substances. Some studies suggest that calcium’s protective effect is enhanced when taken in combination with vitamin D, which aids in calcium absorption and also has potential anti-cancer properties. 

Many foods contain calcium, including dairy products, dark leafy greens such as spinach or kale, and fish. But certain factors might make it difficult for your body to absorb enough calcium from diet alone. Consider supplementation if you^[2]: 

• Follow a dairy-free or vegan diet
• Follow a very high-protein diet or consume significant amounts of sodium, both of which can cause the body to excrete more calcium 
• Use corticosteroids as part of a long-term treatment plan 
• Suffer from IBS, IBD, or celiac disease, all of which impede calcium absorption in the digestive tract

Bear in mind, with calcium there can be “too much of a good thing.” Excess calcium consumption, or hypercalcemia, can cause a range of unpleasant symptoms^[3], including bone pain, headaches, excessive thirst, and in serious cases cardiac and kidney issues. These issues usually resolve once supplementation stops, but make sure to speak to a physician before adding any supplements to your diet.