Calcium After 30: Unlocking the Secrets to Lifelong Bone Health
Calcium is crucial for bone health and strong teeth. In fact, calcium is also a necessary component of certain hormones produced in the body. It can be easily obtained from calcium rich foods like dairy products and non-dairy sources like soy, etc. Ensuring you get the needed amount of calcium each day can be difficult. Using supplements can go a long way in keeping your bones strong and muscles active even as you age.
We are all well aware about how important calcium is for day-to-day health. An essential mineral that plays a vital role in maintaining strong bones and teeth, muscle functions, it even facilitates nerve transmission. Calcium is found naturally in calcium rich foods like milk, cheese, and leafy greens, but many people turn to supplements to ensure that they are meeting their daily recommended intake. However, with so many options available, it can be challenging to navigate the world of calcium supplementation.
While supplements can be a convenient way to increase calcium intake, it is crucial to understand the potential risks and benefits. Excessive calcium intake can lead to health issues, including cardiovascular diseases and kidney stones. On the other hand, insufficient calcium intake can also result in osteoporosis and bone fractures. Let us delve a little deeper into how calcium supplementation works and discuss what you need to know to make informed choices for your health.
Importance of Calcium in Women After 30
While around 99% of the body's calcium is stored in bones, the remaining 1% is dispersed throughout other tissues, including blood and muscles.1,2 Our bones are constantly in a state of remodelling, with calcium constantly being deposited and withdrawn from the bones. During childhood and adolescence, the body builds new bone at a faster rate than it breaks down old bone, resulting in a net increase in bone mass. However, after reaching around 30 years of age, new bone formation and old bone breakdown start occurring at a similar rate. In older adults, particularly post-menopausal women, bone breakdown outpaces new bone formation, resulting in a decline in bone density. This process is further accelerated if calcium intake is inadequate leading to higher risk of developing osteoporosis. Additionally, it is recommended to opt for calcium supplement for pregnancy. It is crucial to maintain adequate calcium intake through supplements like Calcimax Forte Plus to support bone health and reduce the risk of fractures.2
Here are some of the important roles that calcium plays in our body.
Calcium is important for maintaining strong teeth and preventing dental decay. Calcium along with phosphate and fluoride makes up the mineral component of tooth enamel, which protects teeth from caries formation.3
Studies have suggested that adequate intake of calcium may help regulate blood pressure, blood clotting, and heart rhythm regulation, potentially lowering the risk of hypertension and cardiovascular disease.4
A review of multiple studies suggested that higher calcium intake is associated with reduced risk of colon cancer.5
Calcium may also alleviate symptoms associated with premenstrual syndrome (PMS), such as mood swings, bloating, and cramps. Studies suggest that calcium supplementation may reduce these symptoms in women.6
The Dietary Requirement for Calcium
It's worth noting that the recommended dietary allowance (RDA) for calcium varies depending on age, sex, and other factors, and individuals with certain medical conditions may require higher or lower calcium intake. It is essential to talk to a healthcare professional to determine the appropriate calcium supplement dosage for an individual's specific needs.1
For women aged 19 to 50 years, the RDA for calcium is 1000 mg per day, while for women aged 51 years and above, it is 1200 mg per day. Pregnant and lactating women are also recommended to consume 1000 mg of calcium per day to support the developing foetus and for breast milk production.1 Based on their requirement, there are various calcium supplements for pregnancy available in the market.
Sources of Calcium
You can get adequate calcium by eating a well-balanced diet. Adequate daily intake of vitamin D, whether through dietary sources such as fortified milk or exposure to natural sunlight, is crucial for the body to effectively absorb and utilise calcium from calcium rich food.2 The following are rich dietary sources of calcium:
- Dairy products
- Dark green leafy vegetables
- Fortified cereals, bread, pasta, etc.
- Fortified juices
- Fish like salmon, sardines, etc.2
Individuals who are unable to obtain sufficient calcium from their diet may need to consider appropriate calcium dosage. This is especially true for those with lactose intolerance or gut disorders that impair calcium absorption. Additionally, individuals following a vegan diet or consuming high amounts of protein and sodium may also be at risk of not meeting their daily calcium needs.2
Vitabiotics, the world’s no. 1 multivitamin company, has a wide range of calcium supplements like Calcimax Forte Plus. Consuming Calcium Forte Plus one tablet two times daily aids in the better absorption of calcium from your diet as well as eliminates conditions arising due to calcium and vitamin D3 deficiency. Calcimax Forte Plus can replenish low calcium levels, high phosphate levels, can be used in various conditions like pregnancy-induced hypertension (PIH), preeclampsia in pregnancy, thyroid disorders, postpartum bone loss and lactation, diabetes, osteoporosis, osteopenia, and amenorrhea.
So, grab your pack today by visiting Vitabiotics.in and ensure you get the calcium you need even after 30!
- Calcium, Harvard.edu. [Internet]. 2023 [cited 2023 May 9]. Available from: https://www.hsph.harvard.edu/nutritionsource/calcium/
- Osteoporosis prevention with calcium: Foods, supplements, Daily Intake [Internet]. [cited 2023 May 9]. Available from: https://my.clevelandclinic.org/health/articles/15049-osteoporosis-prevention-with-calcium-treatment
- EC; R. Calcium phosphate-based remineralization systems: Scientific evidence? [Internet]. U.S. National Library of Medicine; [cited 2023 May 9]. Available from: https://pubmed.ncbi.nlm.nih.gov/18782374/
- Villa-Etchegoyen C, Lombarte M, Matamoros N, Belizán JM, Cormick G. Mechanisms involved in the relationship between low calcium intake and high blood pressure [Internet]. U.S. National Library of Medicine; 2019 [cited 2023 May 9]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566648/#:~:text=Calcium%20intake%20may%20regulate%20blood%20pressure%20by%20increasing%20intracellular%20calcium,%E2%80%93aldosterone%20system%20(RAAS).
- Augustyniak M, Galas A. Calcium intake may explain the reduction of colorectal cancer odds by dietary selenium - a case-control study in Poland - BMC Nutrition [Internet]. BioMed Central; 2022 [cited 2023 May 9]. Available from: https://bmcnutr.biomedcentral.com/articles/10.1186/s40795-022-00515-w
- Shobeiri F, Araste FE, Ebrahimi R, Jenabi E, Nazari M. Effect of calcium on premenstrual syndrome: A double-blind randomized clinical trial [Internet]. U.S. National Library of Medicine; 2017 [cited 2023 May 9]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5313351/