Research indicates that it might be beneficial to shift that evening glass of milk to breakfast time. A new study involving over 36,000 American adults indicates that high levels of calcium consumption in evening meals might be associated with an increased risk of cardiovascular diseases. The concept that consuming calcium-rich foods during dinner could contribute to heart disease is complex, involving a close analysis of diet, cardiovascular health, and how calcium is processed in the body.
Calcium, a critical mineral, is essential for maintaining muscle functionality, healthy bones, blood clotting, and nerve communication. Yet, the link between calcium intake and heart health remains controversial, with various studies yielding conflicting results. Calcium absorption varies based on age, gender, hormones, and diet. Incorporating calcium-rich items like dairy, greens, and fortified products helps fulfill daily calcium needs. Yet, excessive use of calcium supplements may surpass the body’s regulatory capacity, potentially harming cardiovascular health.
The research included more than 36,000 men and women, among whom 4,040 were diagnosed with cardiovascular diseases. Their calcium consumption in morning and evening meals was categorized into five groups. The study revealed that from a circadian rhythm standpoint, calcium absorption could be more efficient during daytime hours. This is because the hormones necessary for calcium metabolism are generally more prevalent when it’s light outside.
Researchers concluded that distributing calcium consumption across breakfast and dinner optimally reduces the risk of cardiovascular disease. They discovered that maintaining a constant total calcium intake while shifting 5% of the evening’s calcium to the morning was linked to a 6% decreased risk of cardiovascular disease.
The body’s reaction to calcium suggests the need for smaller servings. Since vitamin D boosts calcium absorption, taking calcium in the morning could be advantageous, allowing for vitamin D exposure from sunlight throughout the day. Alternatively, splitting the calcium intake into smaller doses consumed with meals could be effective, as the body can only process a certain amount of calcium at once.
To view the original scientific study click below:
Association of dietary calcium intake at dinner versus breakfast with cardiovascular disease in U.S. adults: the national health and nutrition examination survey, 2003–2018
