Need of Calcium for Women at Different Stages of Life
- Pushpanjali
- Jun 10
- 4 min read
Calcium, a vital mineral, plays an essential role in maintaining strong bones and teeth, enabling blood clotting, supporting nerve transmission, and helping muscles contract. While calcium is critical for everyone, it holds particular importance for women due to the physiological changes they experience throughout stages of life. Hormonal shifts during menstruation, pregnancy, lactation, and menopause significantly influence calcium metabolism and increase the risk of calcium deficiency. Addressing the need for calcium at each life stage is key to ensuring lifelong bone health and overall well-being.
Calcium in childhood and adolescence
Why it matters
Childhood and adolescence are foundational stages for bone development. During this period, bones undergo rapid growth and calcium is stored in the skeleton, reaching peak bone mass in the late teens or early twenties. For girls, achieving an optimal peak bone mass is crucial in reducing the risk of osteoporosis later in life.
Benefits
High calcium intake supports the development of strong bones and helps prevent fractures. Hence, helps in maximizing bone density.
Supports growth spurts. Puberty is marked by rapid growth, and calcium helps meet the increased demand.
Adequate calcium during this stage lowers the chances of developing osteopenia or osteoporosis in early adulthood.
Suggested intake: Girls aged 9-18 need about 1,300 mg of calcium per day.
Calcium in early adulthood (20s–30s)
Why it matters
Women often attain their greatest bone mass in their early adult years, which is during their 20s and 30s. Although bone growth slows, maintaining calcium intake is vital to preserve bone health and prepare for future stages like pregnancy and menopause.
Benefits
Adequate calcium helps maintain the bone density achieved during adolescence. Hence helps in maintaining bone mass.
Calcium stores are crucial for women planning pregnancy, as the fetus will require a significant amount of calcium.
In this high-activity phase of life, calcium helps keep the muscular and nervous systems functioning smoothly.
Suggested intake: Women aged 19–50 need about 1,000 mg of calcium daily.
Calcium in pregnancy and lactation
Why it matters
Pregnancy and breastfeeding put increased demand on a woman’s calcium reserves. If dietary intake is insufficient, the body will draw calcium from the mother's bones to support the baby’s development, risking the mother's bone health.
Benefits
Calcium protects the mother's bone health and is essential for the developing baby's bones, teeth, muscles, and heart.
Excessive bone loss during pregnancy and lactation is avoided with adequate intake.
Supplementing with calcium has been associated with a lower risk of hypertensive problems during pregnancy.
Suggested intake: Depending on age, pregnant and nursing women normally require 1,000–1,300 mg of calcium daily.
Calcium in perimenopause and menopause
Why it matters
During perimenopause and menopause, estrogen levels drop sharply. A crucial hormone for preserving bone density, estrogen deficiency speeds up bone loss and raises the risk of osteoporosis.
Benefits
Let’s slow down bone loss. Calcium, combined with vitamin D and exercise, can slow the rate of bone deterioration.
Healthy bones contribute to better mobility and independence in later years.
Getting enough calcium lowers the risk of fractures and helps maintain bone strength.
Suggested intake: Women above 50 need 1,200 mg of calcium daily.
Calcium in older age
Why it matters
The efficiency of calcium absorption decreases with age, and bone loss frequently outpaces bone growth. Women over 65 are especially vulnerable to osteoporotic fractures, which can severely impact mobility and quality of life.
Benefits
Supports bone remineralization. Even later in life, adequate calcium helps maintain skeletal integrity.
Strong bones reduce the risk of serious fractures from falls.
Healthy bones support physical independence and overall vitality.
Suggested intake: Senior women should continue consuming 1,200 mg of calcium daily, along with adequate vitamin D to support absorption.
Sources of Calcium
Dietary Sources
Dairy. Milk, cheese, yogurt
Leafy greens. Kale, broccoli, spinach
Fish. Sardines, salmon
Fortified foods. Orange juice, plant-based milks, cereals
Nuts & seeds. Almonds, chia seeds, sesame
Supplements
Supplements could be required if dietary intake is inadequate. They must be taken under a doctor's supervision, though. Many times people get fearful that calcium supplementation can lead to kidney stones or interfere with the absorption of other nutrients. Therefore, recent studies recommend choosing calcium citrate over calcium carbonate. Calcium citrate does not cause kidney stones; the absorption is faster, and it’s easier on the stomach. Tuskca chewable calcium is a best-selling calcium citrate supplement with vitamin D3. It has no added sugar, hence a right choice for diabetics.
Factors that affect calcium absorption
Vitamin D deficiency. Without vitamin D, calcium absorption is not possible. Hence, if one has a vitamin D deficiency, it can affect bone and muscle health.
High sodium intake. Increases calcium excretion in urine.
Caffeine and alcohol. Excessive intake can affect calcium absorption.
Lack of physical activity. Weight-bearing exercises help bones retain calcium.
Calcium is a cornerstone of women's health at every life stage, from building bone mass in youth to preventing debilitating fractures in old age. While dietary sources are ideal, many women fail to meet recommended daily intake, making education and awareness crucial. Investing in calcium-rich nutrition and lifestyle habits not only supports bone health but also enhances overall well-being. As women navigate through the physiological changes of life, ensuring sufficient calcium intake is an empowering step toward longevity, strength, and vitality.
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