Dr. Mehmet Oz said it's important to get enough calcium, but warned that calcium overdoses can cause heart disease.
On the Dec. 27 episode of the Dr. Oz Show, he revealed how much calcium you should consume and how to avoid overload (this show originally aired Oct. 25).
Dr. Oz said getting enough calcium is crucial for bone health, optimal nervous-system functioning, and hormone regulation. He said calcium also promotes weight loss and blasts belly fat.
But excess calcium gets deposited in the lining of blood vessels and makes arteries stiffen. This forces your heart to work harder to pump blood throughout your body. Excess calcium can also cause other health problems, such as kidney stones.
Dr. Oz said studies show that women who consume too much calcium had a higher risk of heart disease than those who consume moderate levels.
Calcium overload can happen very easily when people take supplements on top of eating calcium-fortified foods. Today there are lots of calcium-fortified foods, including orange juice and nutrition bars.
Dr. Oz recommends getting 1,200 mg of calcium a day (from food — not from supplements) with 1,000 IU of vitamin D. He said the best way to ensure strong bones and a healthy heart is to eat calcium-rich foods and do weight-bearing exercises such as lifting weights or walking.
Dr. Oz said said the following foods are high in calcium and super-nutritious:
- White beans