Calcium is a crucial nutrient for healthy bones. And women, in particular, need to be mindful of their intake. But how much calcium does a woman need, and how do her needs change over time?
Women around 45 to 50 years old are the highest risk for calcium deficiency!
In this article, we’ll discuss calcium needs for women throughout the course of their lives, and how a lack of this mineral can lead to osteoporosis, a serious bone disease.
The Importance of Calcium for Bone Health
Calcium is a major component of bone that gives our skeletons strength and structure. It also helps maintain calcium levels in the rest of the body. Without sufficient calcium, bones can lose density and become brittle and fragile, resulting in a condition called osteoporosis.
Osteoporosis is common, affecting one in three women. Since the condition is characterized by weakened bones, those affected are more prone to fractures, which can have serious additional consequences, including swelling, pain, and loss of mobility. This is why it’s imperative that women–who get osteoporosis more often than men–get enough calcium throughout their lives.
How Much Calcium Does a Woman Need?
Depending on the endorsing scientific society, women may need anywhere from 700 to 1,000 mg daily, with some experts recommending 1,200 mg daily for women ages 51 to 70.
But more isn’t always better. There’s an ongoing debate in the scientific community around potential dangers associated with consuming too much calcium. Some epidemiological studies have raised concerns about possible cardiovascular risk, dementia, or even, paradoxically, fracture from consuming too much calcium. Researchers say these risks affect those who’ve been taking calcium supplements over a long period of time.
More research is needed to understand the potential risks of high calcium intake. But to be on the safe side, make sure you don’t exceed 2,000 mg per day, and get calcium through foods as much as possible.
Calcium Needs During Pregnancy
During pregnancy, the unborn baby relies on its mother’s supply of calcium to develop its own skeleton. So if the mother doesn’t consume enough calcium, her bones may become weakened.
According to most experts, the recommended daily intake of calcium during pregnancy is 1,000-1,300 mg per day. This can be achieved through a balanced diet that includes calcium-rich foods such as dairy products, leafy greens, and fortified foods like orange juice.
Calcium Needs During Menopause
During menopause, a woman’s estrogen levels decrease substantially. And because estrogen helps keep bones strong, producing less of this hormone can lead to bone loss. It’s crucial for post-menopausal women to consume extra calcium to help offset this degradation in bone health.
Yet again, there’s some debate amongst the scientific community around how much calcium is required during and after menopause. Some societies recommend 700 mg daily, while others recommend as much as 1,000 mg per day. Again, more may not always be better, so check with your healthcare provider, and heir on the side of caution.
Getting Enough Calcium
Calcium can be obtained from food or supplements containing calcium salts. Most people should be able to get plenty of calcium through healthy eating, but this isn’t always the case.
Diets in some countries contain fewer dairy products than in others, which is troubling since data from the USA showed that less than one-third of women aged nine to 71 consumed enough calcium in their diet. And supplements aren’t a long term solution, since they can be poorly tolerated. Over-prescription of supplements above the recommended upper level of 2,000 mg per day is also a concern. One study found that 29% of supplements were over-prescribed.
Calcium from a Balanced Diet
Since our bodies don’t manufacture minerals, we have to get them from plants grown in mineral-rich soil, or from the organ meats of animals that eat such plants. While there’s some debate about whether our soil is as mineral-rich as it once was, there’s no question that Americans don’t eat enough vegetables and grains to meet our basic needs for these nutrients.
According to nutrition expert, Elizabeth Somer, author of numerous books including Nutrition for Women: The Complete Guide. “If we were eating the eight to ten daily servings of broccoli, blueberries, and deep-colored nutritious foods we’re supposed to, we’d be fine…But 99 out of 100 of us don’t meet the minimum standards.”
Calcium-rich foods include:
- Dairy products like milk, cheese, and yogurt
- Leafy greens such as spinach, kale, mustard greens, turnips, and bok choy
- Winter squash
- Edamame (young soybeans)
- Canned fish, such as sardines and salmon
- Almonds
- Calcium-fortified orange juice
If you eat a balanced, wholesome diet containing plenty of these foods, you’ll set yourself up for success, reduce your risk of osteoporosis, and maintain strong, healthy bones for life.
References:
https://www.bones.nih.gov/health-info/bone/osteoporosis/overview
https://www.health.harvard.edu/staying-healthy/how-much-calcium-do-you-really-need
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8030811/
https://ods.od.nih.gov/factsheets/Calcium-Consumer/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257663/
https://www.bones.nih.gov/health-info/bone/bone-health/pregnancy
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6143130/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5643776/
https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257663/
https://pubmed.ncbi.nlm.nih.gov/27670741/
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