Calcium is a vital nutrient for everyone, but did you know that women aged between 51 and 70 need more dietary calcium than men?
It is well known that calcium is needed for the maintenance of strong bones and teeth. Yet different groups of people have different calcium needs, and these requirements can change throughout one’s life.
In this article, we’ll take a look at the daily dose of calcium for women, the unique challenges some women can face in maintaining adequate calcium levels, and how to ensure you're getting enough calcium in your diet.
Calcium plays an important role in building and maintaining strong bones, particularly during our formative years.
During childhood, adolescence, and early adulthood, adequate calcium intake is needed to support bone density, which is essential for lifelong skeletal health.
Calcium remains important at all stages of life, helping to support bone strength.
Calcium is required for the maintenance of strong bones and teeth. Beyond bone health, calcium plays an important role in muscle function, including the contraction of muscles.
Not consuming enough calcium in your diet can lead to osteoporosis later in life. Calcium may help prevent osteoporosis when dietary intake is inadequate.
You may wish to consider taking a calcium supplement to ensure you get enough of this essential mineral, especially in situations where dietary intake falls short.
For some people, it may be challenging to meet the recommended calcium levels through diet alone, particularly if they have lactose intolerance, follow a vegan diet, or have limited access to calcium-rich foods.
Nature's Way Calcium + Vitamin D3 is a convenient two-in-one formula that contains an effective dose of calcium plus vitamin D3 to support healthy, strong bones and muscle health.
Each dose contains 1200mg calcium plus 1000IU vitamin D to help increase calcium absorption and maintain bone health.
Calcium may assist in the prevention of osteoporosis when dietary intake is inadequate.
Vitamin D3 helps enhance the absorption of dietary calcium. Vitamin D3 also supports immune system health and muscle health when sun exposure is inadequate.
Remember to always read the label and follow the directions for use.
With enough vitamin D, the body can absorb calcium from the diet, leading to healthy, strong bones.
Vitamin D helps the intestines absorb calcium more efficiently and ensures it reaches the bones to support their strength and density.
To maintain adequate vitamin D levels, it’s beneficial to spend time in natural sunlight, as the skin produces vitamin D when exposed to sunlight. Always remember to avoid prolonged sun exposure and participate in safe sun practices.
Additionally, incorporating vitamin D-rich foods like fatty fish, eggs, and fortified dairy products, or taking a vitamin D supplement when needed, can help keep levels within a healthy range.
Lifestyle choices can also play a significant role in supporting strong bones. Engaging in regular weight-bearing exercise, such as walking, running, or weight training, can stimulate bone formation and increase bone density, helping bones stay resilient as we get older.
Consistent physical activity not only strengthens bones but also improves balance and muscle tone, reducing the risk of falls and fractures.
Maintaining a balanced diet rich in calcium, vitamin D, and other nutrients also supports bone health.
So, why do some women (those aged 51-70 years) need more calcium than men?
Determining personal calcium requirements involves considering several factors, including your age, health status, and dietary intake.
Additionally, those with certain dietary restrictions may need extra calcium, such as those following a vegan or dairy-free diet.
Look for supplements that clearly list the amount of elemental calcium per dose, as this is the actual amount your body can absorb.
Check for additional ingredients, such as vitamin D, which aids in calcium absorption. Ensure that the supplement offers the correct dosage based on your personal requirements, by checking with your health professional.
To get the most out of calcium supplements, it’s important to follow a few best practices. First, take your supplement with food to enhance absorption, especially if you’re using calcium carbonate.
Be mindful of potential interactions with other medications or nutrients; so always check with your health professional to determine if calcium supplementation is right for you.
Additionally, ensure you’re getting enough vitamin D, either through diet, sunlight, or supplementation, as it helps your body absorb calcium more effectively.
Dairy products like milk, cheese, and yoghurt are rich in calcium and easily absorbed by the body.
For those looking for non-dairy options, leafy green vegetables such as kale, broccoli, and spinach offer good amounts of calcium, as do fortified plant-based milks and orange juice. Seeds like chia and sesame, almonds, and tofu are additional plant-based sources of calcium.
While a balanced diet rich in calcium is the ideal foundation, calcium supplements can be a valuable tool for those who struggle to meet their needs through food alone.
It's important for women to evaluate their individual calcium requirements, considering factors like age, health status, and lifestyle. Consulting with healthcare professionals can provide personalised guidance, ensuring that the choice of supplements and dietary strategies are best suited to their personal needs.
By taking a proactive approach to calcium intake throughout their lives, women can support their health and wellbeing.
