• Calcium is crucial for bones, teeth, muscles, nerves, and overall body functions.
• Adults aged 19–64 require around 700 mg of calcium daily, ideally obtained from dietary sources like milk, cheese, broccoli, cabbage, okra, and nuts.

Dietary Calcium vs Supplements:

• Dietary calcium is absorbed slowly, providing a steady and natural balance in the body.
• Calcium supplements cause rapid increases in blood calcium levels, which can have adverse cardiovascular effects.
• Dr. Prashant Pawar explains that dietary calcium has protective effects on the heart, whereas supplement intake may increase heart disease risk.

Cardiovascular Risks Linked to Supplements:

• Studies show calcium supplements are associated with higher risk of Cardiovascular Disease (CVD) and Coronary Heart Disease (CHD).
• Supplement intake of 1000 mg/day can increase risk, while dietary intake of 700–1000 mg/day is safer.

Mechanisms of Heart Damage:

• Heart Attack Risk: Supplements increase the likelihood of myocardial infarction by 20–30%.
• Vascular Calcification: Rapid calcium spikes can cause artery hardening, reducing elasticity, increasing blood pressure, and impairing blood flow.
• Blood Coagulation & Flow: High calcium levels affect coagulation pathways and vascular tone, increasing clot formation risk and chances of ischemic events.

Bone Health vs Heart Health:

• While supplements improve bone density and prevent fractures, the cardiovascular risks may outweigh benefits for at-risk individuals.
• Natural dietary calcium is preferred for safe bone and heart health management.

Expert Recommendation:

• Use calcium supplements cautiously, especially for individuals with existing heart disease or cardiovascular risk factors.
• Prioritize calcium-rich foods combined with vitamin D for optimal bone strength and heart protection.