Is it wise to steer clear of calcium supplements due to fears of kidney stones? Many of my patients grapple with this concern, sometimes even eliminating dairy from their diets. However, this anxiety is often fuelled by misinformation circulating on social media. The reality is that it’s not just calcium that causes kidney stones – in fact, inadequate calcium intake can actually trigger stone formation in its own right.
The body requires around 1,000 to 1,200 mg of calcium daily, depending on age. When calcium intake is insufficient, the body resorts to leaching calcium from bones, leading to increased calcium excretion in urine. This excess can crystallise and ultimately lead to the formation of kidney stones. It’s crucial to understand that kidney stone disease affects approximately 12% of the Indian population, and while some individuals may be genetically predisposed, various dietary and lifestyle factors play significant roles.
Interestingly, while most kidney stones (approximately 70-80%) consist of calcium oxalate, studies reveal that a higher dietary calcium intake correlates with a lower risk of stone formation. Remarkably, consuming calcium from food appears to be more beneficial than calcium supplements. This is largely because dietary calcium binds with oxalate in the gut, decreasing its absorption and subsequently reducing urinary excretion.
Calcium supplements can be problematic if taken without food, as they don’t bind with oxalate effectively. This results in both calcium and oxalate being absorbed into the bloodstream, potentially leading to crystallisation and stone formation. To mitigate this risk, it is recommended to take supplements during meals, and individuals with a history of stones should consider calcium citrate as it may help prevent stone formation owing to its natural inhibitors.
However, dehydration proves to be an even greater risk factor for kidney stone development. Insufficient water intake results in concentrated urine, where minerals and salts can crystallise together. Aim to drink at least eight glasses of water daily unless restricted due to other health conditions. Additionally, reducing dietary salt and caffeine, both of which increase calcium excretion, can also be advantageous. Including lemon water can be beneficial, as its citrate content aids in preventing stones.
This article dispels the myth that calcium supplements cause kidney stones, explaining that insufficient calcium actually triggers stone formation. It encourages a balanced diet with adequate calcium and hydration while taking calcium supplements with meals to avoid stone risks. The piece also highlights that dehydration is a primary risk for stone development.
In conclusion, the fear that calcium supplements inevitably lead to kidney stones is largely unfounded. Adequate dietary calcium intake can actually prevent stone formation, while hydration remains essential. For those susceptible to kidney stones, consuming calcium alongside food is vital, as is monitoring fluid intake to prevent dehydration. Ultimately, making informed dietary choices can significantly impact kidney health.
Original Source: indianexpress.com
