Calcium deficiency in women: Why it happens more often than you think
Why women develop calcium deficiency (photo: Freepik)
Calcium is essential for bone health, but many women do not get enough from their diet, according to Verywell Нealth.
Dr. Rachel Pessa-Pollack, an endocrinologist and medical doctor, explained that women generally consume less calcium than men. This is important to consider, especially as women’s calcium needs increase with age.
''Both men and women between the ages of 19 and 50 require 1,000 milligrams of dietary calcium a day, which can come from food and supplements. Women 51 years or older need 1,200 milligrams a day, whereas men in the same age group still only need 1,000 milligrams daily until age 71.
“Patients often tell me that their calcium levels are good and their blood work is normal. However, blood work does not reflect your daily calcium intake,” the specialist said.
Even if dietary intake is insufficient, the body maintains blood calcium levels by taking calcium from bones before lowering blood levels.
Menopause is the period of highest risk for accelerated bone loss due to estrogen changes.
How to get enough calcium from diet
Dairy products such as cheese, milk, yogurt, and almond milk are rich in calcium. One cup of milk or yogurt provides about 300 mg.
Non-dairy sources include leafy greens, kale, edamame, and tofu.
When to take supplements
Before starting supplements, track daily calcium intake to ensure you meet 1,000–1,200 mg per day.
If dietary intake is insufficient, consider supplements to improve bone health and prevent deficiency.
The two main types of calcium supplements are calcium carbonate and calcium citrate. Calcium carbonate is suitable for most people and is best taken with meals. Calcium citrate is taken on an empty stomach.
Do not exceed 2,000 mg of calcium per day if taking supplements.
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This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
