Are Plant-Based Calcium Supplements Better For Weight Loss
Why Choose Plant-Based Calcium Supplements
So you’re searching for a calcium supplement that won’t pack on the pounds. Smart move. While calcium is essential for bone health, some forms found in supplements can be real waistline villains.
plant-based calcium supplements are naturally less calorie-dense, making them less likely to derail your diet. No need to worry about sneaky ingredients like sugar, starch, or fat often added to make certain supplements more palatable. Unless you have an aversion to foliage, plant-based calcium should suit you just fine.
Now for the fun part – choosing from the dizzying array of options. Want to feel like a hippie? Opt for algae calcium. Prefer to munch on weeds? Then horsetail or nettle calcium could be calling your name. If choking down dried leaves isn’t your thing, you can always go the refined route with calcium citrate or calcium carbonate from plant sources.
Of course, a supplement is only as good as the amount of actual calcium it provides, so check the dosage and ensure an adequate amount of elemental calcium per serving, usually around 500 to 1000 milligrams. The source and form used will determine how much your body can use, known as the absorption rate. Calcium citrate tends to have better absorption than calcium carbonate.
While plant-based calcium supplements may not be the most riveting topic, your faithful bones will thank you. And are you avoiding extra pounds in the process? That’s the kind of fringe benefit we can all get behind.
Plant-Based Calcium Supplements Are Better for Weight Loss
So you’re looking to shed a few pounds, eh? Want an easy way to boost your weight loss without starving yourself or spending hours at the gym? Consider plant-based calcium supplements.
Calcium helps break down fat cells in your body, so extra calcium means extra fat burning, right? Well, not exactly. While calcium does help with fat metabolism, too much can have the opposite effect. Animal-based calcium supplements, like those little rock-hard pills, often contain more calcium than your body can. The excess hangs in your bloodstream, potentially messing with your body’s fat-burning abilities.
On the other hand, plant-based calcium supplements are derived from natural sources like algae, seaweed, and leafy greens. They tend to have lower doses of highly-absorbable calcium, so your body can make the most of it. Studies show people who take moderate amounts of plant-based calcium daily tend to have an easier time losing weight and keeping it off.
The best part is you don’t have to choke down a salad to reap the benefits. Many plant-based calcium supplements come in the form of easy-to-swallow capsules or gummies. Pop one or two with breakfast, and you’ll be melting away fat in no time without even realizing it.
While plant-based calcium may not be a miracle weight loss cure, combined with a balanced diet and exercise, it can boost your metabolism to help you reach your goals faster. So next time you browse the vitamin aisle, skip the rocks and go for greens. Your waistline will thank you!
Top 5 Plant-Based Calcium Supplements for Weight Loss
Kale calcium capsules
Who knew kale could do more than fill up your green smoothies? Kale calcium capsules are made from ground-up kale leaves, so you get all the bone-building benefits of calcium without dairy. Each capsule may contain up to 61% of your daily calcium needs. Take 2-3 pills a day to meet your requirements. But beware – with the earthy flavour of kale, burps may remind you of what you had for lunch. Perhaps it’s best to take these with a meal.
How’s this ironic – get your calcium from algae instead of a cow. Algae naturally contain high amounts of calcium, along with 73 other minerals. Algae calcium supplements are made from red algae called Lithothamnion calcareum, which is sustainably harvested from pristine Icelandic waters. Just 3 capsules provide 1000 mg of calcium. The only downside is possible “seaweed breath” – you’ve been warned.
Amaranth calcium citrate
An ancient Aztec grain is the source of this unusual calcium supplement. The amaranth plant produces tiny seeds ground up to make a fine powder used in amaranth calcium citrate capsules. Amaranth is a complete protein containing lysine, an amino acid necessary for calcium absorption. Like lime juice, the citrate form helps your body better utilize calcium. If only the Aztecs had thought to put this in a capsule, they could’ve avoided all that chewing.
Chia seed calcium
Before they were sprinkled on smoothie bowls, chia seeds were prized by Aztec and Mayan warriors for their energy and endurance benefits. Today, we know that chia seeds are also high in calcium, with 179 mg per ounce. Chia seed calcium supplements provide 500-1000 mg of calcium from ground chia seeds in an easy-to-swallow capsule. As a bonus, you’ll also get fibre, protein, and omega-3 fatty acids. The only downside may be finding stray chia seeds in your teeth – floss generously.
Seaweed calcium complex
For those who prefer calcium straight from the sea, seaweed calcium complex supplements provide calcium from red and green seaweed algae, including kelps like Ascophyllum nodosum. Each capsule typically contains 500-1000 mg of calcium, along with a host of other minerals. Seaweed is an excellent source of bioavailable calcium, meaning your body can readily absorb it. Remember to bring a mint for after – your breath may smell of the salty sea.
Pros and Cons of Plant-Based vs. Dairy Calcium
When deciding between plant-based or dairy calcium supplements, you’ll want to weigh the pros and cons. On the one hand, plant-based calcium is better for the environment and avoids supporting industrial animal agriculture. On the other hand, dairy calcium may be better absorbed by your body. It’s a problem!
Pro: You’ll Be Helping the Planet
Opting for plant-based calcium means you’re not contributing to the environmental damage caused by industrial dairy farming. No cows will be harmed in the making of your calcium pills! You can feel good knowing you’re reducing your carbon footprint and supporting sustainable farming practices.
Con: It May Not Be as Well Absorbed
Calcium from plant sources like algae or kale may be more challenging for your body to absorb than dairy-derived calcium. Some studies show calcium from milk or cheese may be interested in a rate of 32% compared to just 5% for specific plant sources. Dairy calcium may be a better choice if you have a calcium deficiency or poor absorption in general.
Pro: It’s Lactose-Free
Plant-based calcium is the obvious choice for those with lactose intolerance or a dairy allergy. No gastrointestinal distress or hives here! You can get your daily dose of bone-strengthening calcium without any nasty side effects.
Con: Supplements May Be Pricier
Plant-based calcium supplements are often more expensive compared to dairy-derived options. Algae- and kale-based calcium pills tend to come with an eco-friendly tax. If cost is a concern, you’ll have to weigh the benefits of plant-based against the savings of dairy.
Ultimately, you’ll need to go with what sits right in your stomach and conscience. Both plant- and dairy-based calcium supplements can be part of a healthy diet and lifestyle. The choice is yours!
Calcium Citrate vs. Calcium Carbonate: Which Is Better?
The Calcium Battle Royale
Regarding calcium supplements, it’s a showdown between calcium citrate and calcium carbonate. In this corner, calcium citrate is the more expensive but gentler supplement. In the other corner, the hulking calcium carbonate is cheaper but can be rough on sensitive stomachs. Which will reign supreme in the arena of your body?
Calcium citrate is the underdog here, costing more per pill but more accessible for your body to absorb. It’s less likely to cause constipation or gas, so citrate is your calcium companion if you have a temperamental tummy. The downside is you typically have to take more pills to get your daily dose of calcium since each capsule contains less elemental calcium. More pills mean. More bills from supplement companies. Cha-ching!
Calcium carbonate packs more calcium into each pill, so you must swallow fewer pills. It’s also usually cheaper for those without money trees in our backyards. However, about 40% of the calcium in carbonate is not absorbed by your body. And for some, these supplements can cause mild GI distress until your system gets used to them. If cost is a concern and you have an iron stomach, carbonate could be your champion.
Ultimately, you must choose which works with your body and your budget. Try both forms of calcium and see which makes you feel like the winner. Your bones will thank you, even if your wallet doesn’t. The battle is over, but the supplements war rages on!
How Much Calcium Do You Need for Weight Loss?
The recommended daily calcium intake is around 1,000 to 1,300 milligrams per day to weight loss. But do you need that much calcium for weight loss? The short answer is…maybe. The long answer is more complicated.
Many studies claim calcium aids weight loss, while others dispute this. The truth likely lies somewhere in the middle. Calcium probably won’t directly melt pounds off your frame, but adequate amounts are still crucial for overall health and metabolism.
Some research shows calcium may have a minor effect on body fat. Calcium helps fat cells know when they’ve had enough fat and should stop storing it. Without enough calcium, fat cells may continue expanding. Fascinating, right? But don’t get too excited—any impact seems small. You still need to cut calories and exercise to lose weight.
How Much Do You Need?
For most people of mature age, aim for around 1,000 mg of calcium daily from foods, supplements or both. If you’re over 50, boost that to 1,200 mg. That’s roughly three to four servings of dairy or plant-based calcium sources. Some experts recommend slightly higher amounts, around 1,200 to 1,500 mg, for weight loss. But more isn’t necessarily better. Too much calcium from supplements may be harmful and won’t speed up weight loss.
What is the moral of the story? Don’t rely on calcium alone for weight loss. But try to get adequate amounts, mainly from whole foods like leafy greens, beans, and non-dairy milk. Consider a supplement if needed to meet recommendations. A balanced diet with proper nutrients will best serve your health and metabolism. Who knew calcium could be so delightfully complicated?
FAQs: Are Plant-Based Calcium Supplements Better for Weight Loss?
Are plant-based calcium supplements better for dropping pounds?
- Plant-based calcium comes from veggies, nuts, and seeds rather than rocks. Some claim this “whole food” calcium is better absorbed, so your body doesn’t need to store it as fat. Sounds logical, but research says absorption rates are similar for most forms of calcium.
- Plant-based calcium supplements like kale or bok choy also provide other nutrients like vitamins K, C, and folate. A well-rounded diet with many plants is ideal, but supplements alone won’t melt pounds.
- Calcium plays a role in metabolism and fat burning, but the effect is minor. It would help if you still had a balanced diet and regular exercise to lose weight healthily and sustainably.
- The source of your calcium matters less than consistently meeting your daily needs. Aim for 1000-1300 mg daily, depending on age and gender. Either plant-based or traditional supplements can help fill the gap.
While plant-based calcium is an excellent choice for overall nutrition, don’t expect it to be the magic ingredient for weight loss. The essentials for responsibly shedding pounds are watching portion sizes, eating more whole foods like fruits and vegetables, staying adequately hydrated, getting enough sleep, and exercising regularly. If you do all that and still need an extra calcium boost, plant-based or traditional supplements will do. The rest is just spinach.
There you have the information to help you make an informed choice about plant-based calcium supplements and whether they might aid your weight loss efforts. Of course, now you must go through the hassle of buying and consuming the supplements, remembering to take them regularly, and hoping they live up to the hype.
Really, wouldn’t it just be easier to accept your body as it is, quit worrying so much about your weight, and have an ice cream cone? Life’s too short for constant dieting and deprivation. Throw away your scale, embrace self-love, and pass the chocolate almond fudge ripple – you deserve it! Who needs supplements when there’s dessert?
You’re making the right choice by opting for plant-based calcium supplements. Not only are they better for the planet, but they can also help support your weight loss goals. The typical calcium supplements on the shelf are usually made of calcium carbonate, limestone crushed and pressed into pill form. While it will provide calcium, it is not the most bioavailable form for your body to absorb and use.
On the other hand, plant-based calcium comes from natural sources your body recognizes, like algae or kale. Studies show your body can absorb up to 64% more plant-based calcium. And since it comes from real food, you get other nutrients like vitamin K2 essential for calcium absorption and bone health. The next time you’re looking to boost your calcium levels, save the stone tablets for the Flintstones and reach for a plant-power.