Calcium – a vital mineral for women to stay on top of their health
Calcium – a vital mineral for women to stay on top of their health
Let’s begin with an interesting trivia about calcium.
Did you know that calcium is the fifth most abundant element on earth? Also, calcium is one of the most researched minerals; the world has more knowledge about calcium and its relationship to bone health than any other mineral.
While calcium is vital for everyone, calcium deficiency is more prevalent among women. Keeping that in mind, it’s likely that you would have come across discussions on calcium deficiencies.
“Looks like my mom has osteoporosis.”
“My doctor has asked me to take calcium supplements.”
“My friend had her hysterectomy done at a young age and she said it prompted an early osteoporosis.”
Calcium – a vital nutrient for everyone
Calcium is important throughout your life, for good bone health, and more.
Why is adequate calcium intake so crucial from a young age? It’s because the majority of bone mass is developed during the adolescent and young adulthood years. Most importantly, nearly 90% of skeletal mass accumulated by age 18. Also, it’s good to bear in mind that children who don’t get enough calcium may not grow to their full potential height as adults.
More than 99% of your calcium is stored in your bones and your teeth, which supports skeletal function and structure. The rest of the calcium in your body is used for other several critical functions:
muscle contraction,
blood vessel contraction and expansion,
the release of hormones and enzymes, and
sending messages through the nervous system
Is there a test to measure your calcium levels? No. To add to it, when your body lacks in calcium, it takes it from bones, to keep the calcium levels normal. That makes it difficult to track your calcium levels. But what is possible is, you can monitor your calcium intake- from calcium-rich foods and fortified foods.
According to the Mayo Clinic, “Your body needs calcium to build and maintain strong bones. Your heart, muscles, and nerves also need calcium to function properly. Some studies suggest that calcium, along with vitamin D, may have benefits beyond bone health: perhaps protecting against cancer, diabetes, and high blood pressure.”
Calcium – a vital nutrient for women
Inadequate dietary calcium has long been associated with osteoporosis especially in women. Until recently, the focus was on treating osteoporosis, however, the narrative is shifting from treatment to prevention gradually.
Thanks to increased awareness measures, today, more and more people are gaining knowledge about the importance of calcium intake. In spite of this current emphasis, 90% of adolescent girls and young women do not achieve the recommended dietary intake of calcium on a daily basis.
Healthline recommends women increase their calcium intake earlier in life than men, starting in middle age. It’s very important to meet the necessary calcium intake as a woman approaches menopause.
During menopause too, women should increase their calcium intake to reduce the risk of osteoporosis and calcium deficiency disease. The decline in the hormone estrogen during menopause causes a woman’s bones to thin faster.
As osteoporosis is particularly common in post-menopausal women, it is critical for women to have adequate calcium intake and maintain healthy bones well before menopause.
Women who undergo hysterectomy may experience greater gradual bone mineral loss than women with an intact uterus and may have an increased risk of osteoporosis.
The bottom line is: Calcium is the most vital mineral for women to have a healthy life, in all stages of their life.
Importance of Vitamin D in Calcium Absorption
Cleveland clinic asserts the importance of vitamin D in calcium absorption. “Calcium is linked with bone health, but vitamin D promotes calcium absorption and maintains adequate blood levels of calcium and phosphate to allow for normal bone mineralization. Without enough vitamin D bones can become thin and brittle and the formation of strong new bone can be prevented. Vitamin D protects older adults against osteoporosis.”
So, what are some of the good sources of calcium?
Milk and dairy products are concentrated calcium sources
Greens (collards, kale),
Soybeans, dried peas, and beans
Figs, broccoli, oranges,
Almond, sesame seeds,
Sardines and salmon (with bones)
Calcium-fortified protein supplements and cereals.
Take care to consume the recommended amount of calcium per day through your daily food intake or supplements.
Prevention is better than cure. This age-old adage applies to our calcium intake too. It’s better to monitor your calcium intake than feel sorry later. If you know for sure that you are not getting adequate calcium from your diet, consult your doctor, and include calcium-fortified foods or supplements in your diet.
