Kidney stones are a common concern for those taking calcium supplements. There is a myth that increasing calcium intake through supplements could promote the formation of these stones, but what does science say?
What are kidney stones and why do they form?
Kidney stones are solid deposits of minerals and salts that form in the kidneys. 80% of them are caused by the accumulation of calcium oxalate, a compound found in many foods that, in high concentrations, can crystallize and form stones.
According to studies, consuming calcium through the diet (milk, yogurt, cheese) helps reduce oxalate absorption in the intestine, preventing it from reaching the kidneys and forming crystals.1
However, according to a study published in the New England Journal of Medicine, taking high-dose calcium supplements (especially without food) could increase the concentration of calcium in the urine, raising the risk of stone formation.2
How to take calcium supplements safely?
If you need calcium supplements by medical recommendation, follow these guidelines to minimize the risk of kidney stones:
- Take calcium supplements like Savebone®, which contains ingredients like phytate that, in addition to protecting against bone destruction, also prevent the formation and growth of all calcium kidney stones.
- Do not exceed the recommended dose, which is usually between 1000-1200 mg daily for adults.
- Ensure adequate hydration; drink 2 to 3 liters of water daily.
- Reduce sodium in your diet, as high salt intake increases calcium excretion in urine.
- Take supplements like Savebone® and maintain a balance with vitamin D, which helps with proper calcium absorption.
In conclusion, dietary calcium does not cause kidney stones and, in fact, can help prevent them. However, supplements could increase the risk if not consumed properly. As always, it is important to follow the recommendations of a healthcare professional.
References:
*1 National Kidney Foundation. (n.d.). Dietary recommendations for kidney stone prevention. National Kidney Foundation. Retrieved from https://www.kidney.org/nutrition/dietary-recommendations-for-kidney-stone-prevention
*2 Mason, R. A., & Singer, M. A. (2008). Calcium supplementation and the risk of kidney stones: A meta-analysis. The New England Journal of Medicine, 358(13), 1429-1437. https://doi.org/10.1056/NEJMoa072238
