Calcium supplements can lead to heart issues
Supplements can be a great way to fill in any nutrient gaps in your diet. If you don't get enough calcium, for example, you may reach for calcium supplements. However, Sabat warns that you could be setting yourself up for adverse side effects if you're not careful. As it turns out, consuming too much calcium without vitamin K2 may put your heart health at risk.
The first issue at hand is the fact that calcium could clog your arteries. This may come as a surprise, as we commonly associated clogged arteries with a poor diet and processed foods. However, Sabat says it's a real risk when it comes to calcium supplements. "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," she says. "This can potentially lead to arterial calcification, a condition associated with an increased risk of heart disease."
That's right: taking calcium supplements, which is meant to be a healthy decision for your bones, could actually lead to heart disease. "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," she says. Although she notes that "the evidence is not entirely conclusive, and more studies are needed to establish a direct cause-and-effect relationship," it's important to be aware of the potential risk and be cautious when taking supplements.
So, what can you do to mitigate these risks while ensuring you're getting enough calcium in your diet? Fortunately, Sabat says that you can still take calcium supplements, as long as you take some precautions. She recommends balancing your calcium intake with other nutrients in order to reduce your risk of heart issues.
"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."
She notes that one of the best steps to take is to combine calcium with K2, which "plays a crucial role in directing calcium to the bones and teeth while preventing its accumulation in the arteries and soft tissues." Luckily, many calcium supplements already include vitamin K2 "to ensure proper calcium utilization and minimize the risk to heart health." So if you make sure your calcium supplement also contains this vitamin, you should be in good shape.
Of course, the best option is always to get your calcium straight from the foods you eat. But if you do at a supplement to the mix, just be careful, or you could be putting your heart at risk.
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