It is well known that our bones and teeth contain calcium, but it is also an important component of healthy blood. Blood calcium is responsible for several vital functions, including blood clotting and muscle contraction. If your blood calcium levels are low, the blood will draw it from your bones, which can lead to low bone mineral density--osteoporosis---and the risk of fractures.
Calcium Requirements
Calcium intake is vital at all ages, however, some phases of life require more calcium than usual. Adolescents and teenagers need extra calcium as their bones are growing to full size; pregnant women need calcium to aid with the growth of new bones and teeth. But older women are at greater risk of osteoporosis. This is because the hormone estrogen assists your body with calcium absorption from food, and estrogen levels drop post menopause.
Diet
Eating a high-calcium diet is important. Most dairy products are calcium-rich, especially milk and cheese. Some products, such as orange juice and soy milk, are calcium enriched and useful if you are trying to limit dairy for other reasons. Dark green leafy vegetables and the little, soft, edible bones in canned fish such as salmon are other natural sources. Eat plenty of fish, milk and eggs, since they also contain vitamin D, which is vital for helping absorb the calcium.
What Decreases Calcium Absorption?
Tannins from drinking lots of tea and excessive dietary fiber can inhibit calcium take-up, as can laxatives and some medications, particularly corticosteroids and anti-convulsants. Ask your doctor about bone health if you are prescribed any long-term medication. Ensuring adequate levels of vitamin D can help, especially if you are taking a magnesium supplement, as this requires vitamin D for absorption as well.
Supplements
if your diet or lifestyle lead you to think you aren't absorbing sufficient calcium, many supplements are available over the counter. Most multivitamins for women over 50 contain a calcium component, which should be sufficient when added to healthy nutrition. If you consider a stand-alone calcium supplement, check the label for the amount of elemental calcium it contains. Too much calcium can lead to kidney stones; the recommended amount is 1,200 mg per day.
Warning
Calcium supplements became popular for older women when the use of hormone therapy for osteoporosis prevention declined, due to concerns about side effects. However, since the "British Medical Journal" published a study by the University of Auckland, questions have been raised about the safety of calcium supplements. According to Dr. Ian Reid, "we almost never prescribe calcium supplements these days." If eating a diet rich in calcium and vitamin D is difficult for you, or you think you may be calcium deficient, consult a doctor before trying supplements.
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