Women face a greater risk of developing osteoporosis, or thinning of the bones, than men. Osteoporosis occurs most often in women after menopause as a result of the body ceasing to make new bone. PubMed Health estimates that 1 in 5 women over 50 develop osteoporosis. Getting enough calcium and magnesium, along with vitamin D, are crucial to maintaining your bone health. If you consume a diet high in meat, sugar, caffeine and alcohol your needs for calcium and magnesium are likely to be higher. Consult your doctor about your need for taking calcium and magnesium supplements.
About Calcium
Calcium is one of the most abundant minerals, found in many foods and dietary supplements. It is also added to some foods and is contained in certain medications, such as antacids. Calcium is needed for proper muscle and nerve function, hormone production and maintenance of vascular tone. However, the lion's share of calcium is stored in your bones and teeth. Although blood levels of calcium remain fairly stable, stored calcium is removed from the bones if blood levels dip too low.
Calcium Requirements
The recommended daily allowance for calcium intake varies according to a woman's age. The Office for Dietary Supplements states at age 18, a woman needs 1,300 mg of calcium per day while at ages 19 to 50, she will need 1,000 mg per day. After the age of 50, a woman requires 1,200 mg of calcium each day. Calcium is available as a dietary supplement as calcium carbonate, which is 40 percent calcium, and calcium citrate, which is 21 percent calcium. Taking doses of 500 mg or less maximizes absorption, so if you need to take 1,000 mg per day, it's best to divide the doses.
About Magnesium
Magnesium is required by every organ system in your body to function properly. It is needed for muscle contraction, especially the heart, production of energy, hormone activation and maintenance of strong teeth and bones. Magnesium is also needed to regulate your levels of calcium, as well as potassium, zinc and copper. For that reason, magnesium is often taken in conjunction with calcium supplements. If you suffer from diabetes, ulcerative colitis, irritable bowel syndrome or hyperthyroidism, you may not get enough magnesium. Magnesium levels can also be depleted if you take diuretic medication or consume too much caffeine, salt or alcohol.
Magnesium Requirements
Magnesium is available in several different forms. The types most easily absorbed by your body are magnesium gluconate, magnesium lactate and magnesium citrate. The amount of magnesium required by women each day varies depending on factors, such as whether they are pregnant or breastfeeding. The University of Maryland Medical Center states adult women require 280 to 300 mg per day. Women who are pregnant require 320 mg each day and women who are nursing need the most, 335 to 340 mg daily. Consult with your doctor following illness or surgery, as you may need extra magnesium.
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