Calcium May Reduce Colon Cancer Risk by 17%, Says NHS Surgeon

Colon cancer has become one of the most common health problems in the world today. The World Health Organisation says that in the year 2022, more than 1.9 million people were diagnosed with colon or colorectal cancer. Doctors also expect that by the year 2040, this number may increase to around 3.2 million cases every year. This means many more people may suffer if awareness, early check-ups, and healthy lifestyle choices are not encouraged.

Most people know that eating more fibre helps keep the stomach and intestines healthy. But an NHS surgeon, Dr. Karan Rajan, has shared that another nutrient also plays a very strong role in protecting the colon. He explained that this nutrient is calcium, which is usually known for making bones strong. But according to research, it also helps reduce the risk of colon cancer in a meaningful way.

Dr. Rajan said that if a person gets around 300 milligrams of calcium every day from food, they may lower their risk of colon cancer by around 17 percent. He shared this information from a study published in January 2025 in the journal Nature Communications. This study followed more than half a million women for 16 years. Because the study was done for such a long time and had so many participants, the results are seen as very reliable. The protective effect of calcium remained the same even after looking at factors like age, body weight, smoking habits, level of exercise, and family history.

Researchers found that calcium does more than just strengthen bones. Inside the body, calcium can bind to bile acids that are released in the digestive process. When calcium binds to these acids, it changes them into a harmless form. This helps protect the inner lining of the colon from irritation and damage. When the lining of the colon stays strong, the chances of abnormal cell changes become lower. This is important because cancer can develop when cells in the body start changing or growing in the wrong way.

Dr. Rajan explained that a person does not need to eat very unusual or expensive foods to get 300 milligrams of calcium. A simple glass of milk gives around this amount. A bowl of plain yoghurt also offers nearly the same. A cup of cooked leafy greens like collard greens can also give a good amount of calcium. Even two tablespoons of chia seeds provide almost 200 milligrams. So, it is easy to reach this level by adding a few basic items to the daily diet.

He also said that people who do not drink milk or dairy products can still get calcium from plant-based foods. The study showed that both dairy and plant sources of calcium have the same protective benefit. This is important as many people choose plant-based foods either for health, religious beliefs, or personal preference.

One of the key points Dr. Rajan mentioned was that calcium from whole foods works better than calcium from supplements. According to the research, calcium supplements reduced the risk of colon cancer by about 9 percent, while calcium from food reduced the risk by about 17 percent. This means natural food sources have almost double the benefit. This may be because foods also contain other helpful nutrients that work together in the body, which supplements alone cannot provide.

He added that when calcium-rich foods are eaten along with foods that contain fibre, the benefit becomes even stronger. Fibre helps digestion run smoothly and supports a healthy gut environment. Calcium helps protect the inner lining of the colon. Together, they support the colon from two different sides, which can lower the risk even further.

Even small daily habits can make a difference. For example, a person can drink a glass of milk with breakfast, add yoghurt to lunch, cook leafy greens as part of dinner, or sprinkle chia seeds on fruit or oats. These changes do not require big effort or cost but can help protect health in the long term.

Colon cancer often develops slowly and may not show symptoms at an early stage. That is why prevention is seen as a better option. Doctors also advise regular screening, especially after the age of 45, to catch any early signs. Avoiding tobacco, reducing alcohol, exercising regularly, maintaining healthy weight, and eating a balanced diet are important steps to reduce the risk.

This information is shared to help people make more informed choices. However, it is not a replacement for medical advice. Anyone with health concerns should talk to their doctor. Every person’s health needs are different, and a doctor can give the best guidance.