Did you know most people reach their peak bone density between the ages 25-30? Would it surprise you if you found out that women are more prone to suffering from osteoporosis than men? These are not tell-tale stories, rather facts that are backed by scientific evidence. It is one of the primary reasons why calcium becomes an important nutrient for women, especially after a certain age. We take the conversation forward with Deepti Lokeshappa, Senior Consultant Nutritionist and Dietitian, Motherhood Hospital, Indiranagar, Bengaluru, who will share insights into the role of calcium and how women can get optimum levels.
Also Read: Learn About The Signs Of Calcium Deficiency
Role Of Calcium In The Body
Calcium is a mineral commonly associated with bones and teeth. Research suggests 98% of the calcium in the body is stored in the bones and more than 99% of calcium in the body is in the form of calcium hydroxyapatite, also called calcium phosphate.
The interesting fact is that throughout our lifetime, our bones undergo continuous remodelling, meaning they break down and get replaced by new ones. This process is supported by the "constant resorption and deposition of calcium into new bone". Bone remodelling helps change bone size during growth and repairs damages suffered during the process. Once the growth stops, calcium helps maintain the bones and slows down bone density loss.
In addition, Lokeshappa shares that the essential mineral also plays a crucial role in regulating hormones, managing mental health, building muscles, and more. “Understanding the right amount of calcium to consume and its sources is important because it helps prevent osteoporosis, controls PMS symptoms, aids in weight management, and maintains healthy skin,” she notes.
Calcium Deficiency In Women
According to a study published in the Journal Frontiers Endocrinology, 80 crore people are undernourished and more than 200 crore people are at risk of calcium deficiency worldwide.
Lokeshappa says, “Calcium is a nutrient that is abundant in the human body, yet approximately 85% of women have a deficiency in calcium.” According to the nutritionist, it occurs due to the many changes that take place in women's bodies, such as menstruation, childbirth, and menopause. Such phenomena often cause hormonal imbalances, affecting the absorption of dietary nutrients, including calcium.
As per Mayo Clinic, the recommended upper limit for calcium is 2,500 mg a day for adults aged between 19-50. For those 51 and older, the limit is 2,000 mg a day.
Daily amount of calcium for both men and women aged 19-50 remains 1000mg, whereas for those above 51, it is 1000mg for men and 1200 mg for women.
Low levels of calcium can lead to certain symptoms:
- Fatigue
- Muscle cramps
- Irregular heartbeat
- Memory loss
- Tingling in hands and feet
How Women Can Get Optimum Levels Of Calcium
Here’s a look at how women can maximise their calcium intake:
- Try adding dairy products like milk, yoghurt, and cheese to your meals. If you're concerned about saturated fat, opt for low-fat or fat-free options. Greek yoghurt is a great choice because it's high in both calcium and protein, says Lokeshappa.
- Choose fortified foods like orange juice, cereal, and plant-based milk alternatives that have added calcium.
- Add kale, spinach, or collard greens to your salads, smoothies, or cooked dishes. They're excellent sources of calcium.
- Tofu and soy products like tempeh can also give you a calcium boost.
- Snack on nuts and seeds like almonds, chia seeds, or sesame seeds.
- Include salmon and sardines with bones to your diet.
Lastly, Lokeshappa recommends limiting your consumption of caffeine and soda as these beverages can lead to calcium loss from the body.