Ensuring you’re providing your body with all of the nutrients it needs to thrive is one of the most important parts of staying healthy. However, while choosing whole, nutrient-rich foods is always the best way to do this, there are typically inevitable nutrient gaps in your diet. When this happens, supplements can be a great option. But it’s important to be mindful of the supplements you take; as it turns out, not all of them are as good for you as they may seem—in fact, there are several options out there that could actually put your health at risk if you’re not careful.
There are a few risks to be wary of when it comes to supplements. While many can lead to tolerance and dependency, for example, there are also a few out there that could take a toll on your health by clogging your arteries. This includes calcium, which is typically taken to promote healthier bones.
To learn more about the specific risks of calcium and a few steps you can take to keep your heart safe while taking this supplement, we spoke to nutritionist Mary Sabat MS, RDN, LD. Find all of her expert insight and tips below.
Health risks of calcium supplements
Although regularly taking calcium supplements may seem like a good, safe way to support bone health, Sabat points out that there are several health issues associated with these supplements, especially when taken in excess without sufficient vitamin K2 intake. As it turns out, you may be putting your heart health at risk.
One of the main concerns when it comes to the effects of calcium supplements on heart health is clogged arteries. "Some studies suggest that high levels of calcium from supplements, particularly when taken without adequate vitamin K2, may contribute to the buildup of calcium in the arteries," Sabat warns. "This can potentially lead to arterial calcification, a condition associated with an increased risk of heart disease." Yikes!
Speaking of heart disease, it's important to limit your intake of calcium supplements in order to mitigate your risk of this health issue. "Research has indicated that excessive calcium supplementation, typically above 1,000 to 1,200 milligrams per day, may be linked to an elevated risk of heart disease in both men and women," Sabat says. However, she points out that "the evidence is not entirely conclusive, and more studies are needed to establish a direct cause-and-effect relationship."
How to consume calcium supplements safely
Luckily, if you still want to keep calcium supplements in your rotation, there are a few steps you can take in order to do this safely and limit your risk of clogged arteries and heart disease.
Sabat says one of the major keys is to balance your calcium supplements with other nutrients. "It's important to note that calcium works in conjunction with other nutrients, such as vitamin D and magnesium, to maintain overall bone health," she says. "Taking calcium supplements in isolation, without considering the balance of these nutrients, may not provide the intended benefits and can potentially have adverse effects."
K2, in particular, "plays a crucial role in directing calcium to the bones and teeth while preventing its accumulation in the arteries and soft tissues." For this reason, Sabat recommends choosing calcium supplements that include vitamin K2, like MK-7, "to ensure proper calcium utilization and minimize the risk to heart health."
The bottom line
Although ample calcium intake is important, there are several risks associated with calcium supplements, especially when taken in excess. With proper balance from other nutrients and correct dosages, though, you'll likely be able to keep the risks to a minimum. However, ultimately, it's always best to get your calcium straight from the foods you eat—Vitamin D-rich foods can help too. And just as with any dietary supplement, it's always important to speak to your doctor before taking this one.
