Top 6 Foods With More Calcium Than Milk

12. Raspberries

It’s no secret that all berries can help with weight loss but we wanna talk about raspberries here. Thing is, this tiny fruit has 8g of fiber by the cup and only 60 calories per serving. Add as many raspberries as you’d like whether it’s ice cream, yogurt, or cereal, you can’t go wrong.

The Benefits of Calcium Supplements

Calcium supplements may have several health benefits.

They May Help Prevent Bone Loss in Postmenopausal Women

After menopause, women lose bone mass due to a decline in estrogen.

Luckily, supplements may help. Several studies have suggested that giving postmenopausal women calcium supplements — usually around 1,000 mg per day — may reduce bone loss by 1–2% .

The effect seems to be greatest in women with low calcium intakes and during the first two years of taking supplements.

Plus, there doesn’t seem to be any additional benefit to taking larger doses.

They May Help With Fat Loss

Studies have associated low calcium intake with a high body mass index (BMI) and high body fat percentage.

A 2016 study examined the effects of giving a daily 600-mg calcium supplement to overweight and obese college students with very low calcium intakes.

The study found that those given a supplement containing 600 mg of calcium and 125 IUs of vitamin D lost more body fat on a calorie-restricted diet than those who did not receive the supplement .

It’s often recommended to take vitamin D with calcium, since it improves its absorption.

Calcium May Help Lower the Risk of Colon Cancer

According to one large study, calcium from dairy products and supplements may lower the risk of colon cancer.

An earlier review of 10 studies found similar results.

Supplements May Help Improve Metabolic Markers

Several studies have suggested that taking calcium supplements might improve metabolic markers, especially when taken with vitamin D.

In a 2016 study, 42 pregnant women took supplements containing calcium and vitamin D. Several of their metabolic markers improved, including blood pressure and markers of inflammation.

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