Calcium helps prevent bone loss, something that women are at an increased risk of experiencing. Although calcium is found in foods such as yogurt, milk, cheese and leafy greens, it is also available as a supplement in the form of tablets, powder and capsules.
Needs
Calcium is necessary for the health of your teeth and bones. Some calcium is also found in your blood, where it helps with nerve transmission, blood clotting and muscle contraction. If there is not enough calcium in your blood for body functions, it will be drawn from your bones, so a calcium supplement may be necessary if your diet does not provide you with the amount of calcium you need.
Recommended Amount
Your needs for calcium depend on your age. According to the Office of Dietary Supplements, you need 1,000 mg of calcium from age 19 to 70 years, even if you are pregnant or nursing. If you are 71 years of age and older, you need 1,200 mg of calcium a day. If you are taking calcium supplements, follow the directions on the label or the dosage instructions given by your doctor.
Warning
The tolerable upper level of calcium is 2,500 mg for women who are pregnant and nursing or age 19 to 50 years. For women who are 51 years and older, the upper level is 2,000 mg. Avoid taking calcium supplements along with other vitamins that also contain calcium. Too much can inhibit your body's ability to absorb iron and zinc and can also increase your risk of developing kidney stones. Symptoms of too much calcium include constipation, irritability, drowsiness, confusion and a metallic taste in your mouth. Contact your doctor if you think you have consumed too much calcium.
Recommendations
The Office of Dietary Supplements states that calcium absorbs best when it is taken 500 mg at a time, so you may need to spread out your calcium supplement intake. Side effects of calcium supplements may include constipation, bloating and gas. Try taking your supplements with meals and a glass of water if you experience these side effects.
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