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How much calcium does a woman need over 40

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Victorian government portal for older people, with information about government and community services and programs. Type a minimum of three characters then press UP or DOWN on the keyboard to navigate the autocompleted search results. Most of this is found in the skeleton and teeth — the rest is stored in the tissues or blood. Calcium is vital for healthy teeth and bones.

SEE VIDEO BY TOPIC: Nutrition for Women After 40

Get the Facts on Calcium and Vitamin D

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Calcium is a mineral that the body needs for good health. Calcium is found naturally in some foods and is added to others. It also is available as a nutrition supplement and is contained in some medicines like Tums. Calcium is the healthy bone mineral. About 99 percent of the calcium in the body is stored in the bones and teeth. It is the mineral that makes them hard and strong. The remaining 1 percent is needed for many activities that help keep the body functioning normally. Calcium helps blood vessels contract narrow and expand, makes muscles contract, helps send messages through the nervous system and helps glands secrete hormones.

Bones are constantly being remodeled every day, and calcium is moving in and out of them. In children and adolescents, the body builds new bone faster than it breaks down old bone so total bone mass increases. This continues until about age 30, when new bone formation and old bone breakdown start occurring at about the same rate.

In older adults, especially in post-menopausal women, bone is broken down at a faster rate than it is built. If calcium intake is too low, this can contribute to osteoporosis. The amount of calcium needed for healthy bones and teeth is different by age.

The National Institutes of Health suggests these levels of daily intake for adults:. Office of Dietary Supplements.

The best way to get enough calcium every day is to eat a variety of healthy foods from all the different food groups. Getting enough vitamin D every day from foods like enriched milk or from natural sunlight is important to help the body absorb and use calcium from food.

At the end of this document, there is a more detailed table of calcium content in various foods. The U. Department of Agriculture recommends that everyone aged 9 years and older eat three servings of foods from the dairy group per day. Calcium is best absorbed through the foods we eat and the beverages we drink. For most healthy patients, it is important to eat a well-balanced diet instead of relying on supplements alone.

For individuals who cannot get enough calcium from food and beverages each day, taking a calcium supplement may be necessary.

People who have lactose intolerance might have difficulty getting enough calcium through their diet alone. In addition, those with absorption problems due to gastrointestinal illness may not absorb enough calcium. Those who follow a vegan diet, or consume large amounts of protein and sodium might also not get enough calcium. The amount of calcium the body will absorb from supplements depends on the form of calcium in the supplement, how well the calcium dissolves in the intestines, and the amount of calcium in the body.

The two most commonly used calcium products are calcium carbonate and calcium citrate. Calcium carbonate supplements dissolve better in an acid environment, so they should be taken with a meal. Calcium citrate supplements can be taken any time because they do not need acid to dissolve. For this reason, individuals who might have problems absorbing medications could consider using calcium citrate instead of calcium carbonate.

This would include those who take medications to decrease stomach acid such as over-the-counter and prescription heartburn medications. Also, those who have had intestinal bypass surgery, or perhaps even those 65 years and older, may benefit from calcium citrate instead of calcium carbonate.

Calcium supplements in the form of gluconate, lactate, or phosphate are also available, but they generally contain less absorbable calcium. This indicates that the products have met voluntary industry standards for quality. The higher the calcium dose, the less it is absorbed.

For the maximum absorption, no more than mg of calcium should be taken in a single dose. If you need more than mg as a supplement, take the doses at least 4 hours apart. If you think you need a calcium supplement, ask your doctor or a dietitian to recommend one. Adults ages 19 through 50 should not get more than 2, mg calcium total per day including food and supplements. Adults over age 50 should not exceed 2, mg total per day.

Dietary calcium is considered safe, but too much calcium in the form of supplements might have some health risks. These health risks include kidney stones , increased risk of prostate cancer , constipation , calcium buildup in your blood vessels, and difficulty absorbing iron and zinc. Children need calcium to build strong bones. Adults need calcium to maintain strong bones.

Over time, inadequate calcium intake can cause osteoporosis, the brittle bone disease. People with osteoporosis are at high risk for broken bones , especially at the wrist, hip and spine. These fractures cause chronic long-lasting pain and disability, loss of independence, decreased quality of life and a higher risk of death. Osteoporosis can cause the bones that make up the spine the vertebrae to break.

This causes the spine to collapse in these areas, which leads to pain, difficulty in moving and gradual deformity. If the problem is severe enough, it causes a "dowager's hump" to form, a curvature of the upper back. Approximately 12 million Americans over age 50 have osteoporosis. Post-menopausal white and Asian women are at the highest risk for osteoporosis.

According to the National Institutes of Health, half of all women over age 50 and a quarter of men older than age 50 will break a bone due to osteoporosis. About 25 percent of women with osteoporosis will develop a vertebral deformity , and 15 percent will break a hip. Osteoporosis also causes broken hips in men, although not as often as in women. More than 30 percent of people who break a hip die within a year. Symptoms of bone loss do not occur until osteoporosis develops.

Even then, in its early stages, osteoporosis may not cause any symptoms. Symptoms that develop as osteoporosis worsens may include:. The outward signs of osteoporosis height loss, easily broken bones, dowager's hump combined with a patient's gender and age are strong signs that the patient has osteoporosis. A technology called dual X-ray absorptiometry DXA is the state-of-the-art technique for measuring bone mineral density how much calcium is in the bones and to diagnose osteoporosis.

They also recommended a screening test for women under the age of 65 who are at risk for fractures. This test shows the health of the bones so that preventative measures against fractures can be started if necessary. Source: National Institutes of Health. Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Osteoporosis: Prevention With Calcium Treatment Calcium is a mineral that the body needs for good health.

Not getting enough calcium can lead to the development of osteoporosis. Lifetime practices of eating foods rich in calcium and vitamin D, exercising, drinking caffeine-free beverages, limiting alcoholic beverage intake,and not smoking can help prevent osteoporosis. What is calcium? Why does the body need calcium? How much calcium does an adult need to take in every day?

The National Institutes of Health suggests these levels of daily intake for adults: Daily Suggested Calcium Intake For Adults Adults years: 1, mg Adult men years: 1, mg Adult women years: 1, mg Adults 71 years and older: 1, mg Pregnant and breastfeeding teens: 1, mg Pregnant and breastfeeding adults: 1, mg Source: Calcium Dietary Supplement Fact Sheet - National Institutes of Health.

What are the recommended ways to meet this nutrition goal? Here are some easy guidelines for selecting foods high in calcium: Dairy products have the highest calcium content. Dairy products include milk, yogurt and cheese. A cup 8 oz. The calcium content is the same for skim, low fat and whole milk. Dark green, leafy vegetables contain high amounts of calcium. Broccoli, kale and collards are all good sources of calcium, especially when eaten raw or lightly steamed.

Boiling vegetables takes out most of their mineral content. A serving of canned salmon or sardines has about mg of calcium. It is found in the soft bones of the fish. Cereal, pasta, breads and other food made with grains can add calcium to the diet. Look for cereals that are fortified with minerals, including calcium. Besides cereal, calcium is added to fruit juices, soy and rice beverages and tofu. Read product labels to find out if a food item has added calcium.

What type of calcium supplement should I take? What happens if I take too much calcium? Are there any medications that interact with calcium? Calcium can reduce the absorption of these drugs if taken at the same time: Bisphosphonates osteoporosis treatment Thyroid medication Certain seizure medications phenytoin Certain antibiotics Iron supplements What happens when the body does not get enough calcium?

Who develops osteoporosis? Risk factors for osteoporosis include: Not enough calcium in the diet Age over 50 Small, thin body build Family history of osteoporosis Being a white or Asian woman Smoking Use of certain medications such as breast cancer treatments, seizure medications, steroids What are the symptoms of osteoporosis?

Symptoms that develop as osteoporosis worsens may include: Breaking bones easily Back pain Stooped posture Gradual loss of height How is osteoporosis diagnosed? How can osteoporosis be prevented? To promote lifelong healthy bones and reduce calcium loss: Eat a diet rich in calcium and vitamin D throughout your life Enjoy regular exercise , especially weight-bearing activity like walking or jogging Don't smoke Go easy on the caffeine and alcohol.


Recent media reports and studies have left many confused about calcium supplements and their effect on the heart. While some studies have suggested a possible link between calcium supplements and heart-related problems, substantial evidence supports that taking the recommended amount of calcium supplements poses no risk to the heart. What we know is that experts agree getting enough calcium is critical for bone health and overall health. NOF recommends that women age 50 and younger get 1, mg of calcium from all sources daily and that women age 51 and older get 1, mg. For men, NOF recommends 1, mg of calcium daily for those age 70 and younger and 1, mg for men age 71 and older.

Join AARP today. Get instant access to discounts, programs, services and the information you need to benefit every area of your life. A report from the Institute of Medicine setting new guidelines for vitamin D and calcium increases the recommended levels of D, but maintains or decreases the recommended levels for calcium.

The information included here will help you learn all about calcium and vitamin D — the two most important nutrients for bone health. Calcium is a mineral that is necessary for life. In addition to building bones and keeping them healthy, calcium enables our blood to clot, our muscles to contract, and our heart to beat. Every day, we lose calcium through our skin, nails, hair, sweat, urine and feces. Our bodies cannot produce its own calcium.

How Much Calcium & Vitamin D Does a Woman Need to Take?

Error: This is required. Error: Not a valid value. Calcium is important for strong bones, as well as for the healthy functioning of nerves, muscles and heart. You can usually get enough calcium from your diet, although in some cases a supplement is needed. You need calcium to build and maintain healthy bones. Calcium combines with other minerals, such as phosphate, in your bones to give them structure and strength. Calcium also circulates in your blood to be used by your heart, muscles and nerves. To absorb calcium, your body needs vitamin D. The best way to get enough calcium is to make sure you include high-calcium foods in your diet such as dairy foods. Dairy foods include milk, yoghurt and cheese.

Osteoporosis: Prevention With Calcium Treatment

Think of vitamins and nutrients as an army that will fight off age-related ailments. And the best way to build this army is by eating a healthy, well-rounded diet, says Kristin Kirkpatrick, MS, RD, manager of wellness nutrition programs at the Cleveland Clinic Wellness Institute. While it's always important to eat well, it becomes especially essential around age 40 because that's when the rules start to change, she says. Muscle mass starts to deteriorate, we're much more likely to put on weight, menopause may or may soon start, and risk of chronic diseases like cancer, heart disease, and diabetes begins to increase—which means your battle plan needs to start looking a little different. One solution is getting enough of the right vitamins and nutrients, which is possible through healthy eating—and food sources are typically but not always a better bet than supplements because they're better absorbed, Kirkpatrick says.

As we get older, the amount of calcium we need increases, so finding the best calcium supplements for women over 50 is a must.

Have a question? Calcium, the most abundant mineral in the body, is found in some foods, added to others, available as a dietary supplement, and present in some medicines such as antacids. Serum calcium is very tightly regulated and does not fluctuate with changes in dietary intakes; the body uses bone tissue as a reservoir for, and source of calcium, to maintain constant concentrations of calcium in blood, muscle, and intercellular fluids [ 1 ]. Bone itself undergoes continuous remodeling, with constant resorption and deposition of calcium into new bone.

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However, they may have drawbacks and even health risks, including raising the risk of heart disease 1. This article explains what you need to know about calcium supplements, including who should take them, their health benefits and potential risks. Your body needs calcium to build and maintain strong bones.

SEE VIDEO BY TOPIC: Women and Bone Health

How much calcium per day is recommended? Like many women, you may have memorized the minimum daily calcium requirement—1, milligrams mg a day for women ages 50 and younger and 1, mg for women over 50—and followed it faithfully in an effort to preserve your bones. You'll probably be surprised to learn that many health authorities don't agree with that recommendation. Chan School of Public Health, thinks you're likely to do just as well on half as much calcium. The World Health Organization's recommendation of mg is probably about right. The United Kingdom sets the goal at mg, which is fine, too.

Calcium Supplements: Should You Take Them?

Calcium is a key nutrient that many of us overlook in our diets. Almost every cell in the body uses calcium in some way, including the nervous system, muscles, and heart. Calcium deficiency can contribute to mood problems such as irritability, anxiety, depression, and difficulty sleeping. Despite these vital functions, many of us are confused about calcium and how to best protect our bones and overall health. How much calcium should you get?

May 25, - Women who've been told that they need more calcium to reduce their risk of And taking too much calcium could cause other health problems, such as kidney stones. Doctors regularly implore women over age 50 to take more calcium to "A brisk walk for 20 to 40 minutes a day would do much more to.

The foods we eat contain a variety of vitamins, minerals, and other important nutrients that help keep our bodies healthy. Two nutrients in particular, calcium and vitamin D, are needed for strong bones. Calcium is needed for our heart, muscles, and nerves to function properly and for blood to clot. Inadequate calcium significantly contributes to the development of osteoporosis.

If you buy something through a link on this page, we may earn a small commission. How this works. Calcium is a nutrient that all living organisms need, including humans. It is the most abundant mineral in the body, and it is vital for bone health.

Calcium is a mineral that the body needs for good health. Calcium is found naturally in some foods and is added to others. It also is available as a nutrition supplement and is contained in some medicines like Tums. Calcium is the healthy bone mineral.

It's never too early -- or too late -- to make sure you get enough calcium to prevent osteoporosis or delay progression of the disease if you already have it, according to the National Institutes of Health. And while you're at it, don't neglect vitamin D.

Governor Hogan announced that health care institutions in Maryland can start performing elective surgical cases in guidance with the State Department of Health. Learn what Johns Hopkins is doing. When you were a child, your mom may have encouraged you to drink milk to build strong bones. However you do it, getting enough calcium is a good idea, since women are far more likely than men to develop osteoporosis — a condition of weak and fragile bones that makes you prone to fractures: Of the 10 million Americans with osteoporosis, 80 percent are women.

View All. Listen to Holly Thacker, M. A recent review of research on calcium supplements did raise some concern for women who routinely take them to prevent bone loss. Researchers found that in people older than 40, the supplements appear to slightly increase the risk of heart attack while providing very limited benefit to bone health. The media has sensationalized this news, causing many women to misunderstand the research.

Calcium is important for optimal bone health throughout your life. Although diet is the best way to get calcium, calcium supplements may be an option if your diet falls short. Before you consider calcium supplements, be sure you understand how much calcium you need, the pros and cons of calcium supplements, and which type of supplement to choose. Your body needs calcium to build and maintain strong bones.

Comments: 2
  1. Vizahn

    It agree, the helpful information

  2. Net

    I apologise, but, in my opinion, you are mistaken.

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