The most abundant mineral in the human body is calcium. Approximately 99 percent of calcium resides in the bones and the remaining 1 percent is in the blood and soft tissues of the body. The importance of calcium for women is undeniable, especially when it comes to bone health and disease avoidance.
About Calcium
Everyone needs calcium. In addition to strengthening bones and teeth, calcium is also important to muscles and nerves and plays an essential role in blood clotting. A lack of calcium can lead to osteoporosis, a condition that results from a loss of bone mass. Prolonged osteoporosis may lead to bone fractures and dental problems later in life. Although calcium deficiencies can affect both men and women, the health implications are more pronounced in women. The University of Virginia reports that women are eight times more likely to develop osteoporosis than men.
Bone Loss
Bones are alive with nerves and blood vessels that store calcium and other minerals and also aid in the repair and continuous strengthening of bone. The reason you are more prone to osteoporosis as a woman is because your body makes less bone than a man's body does. According to Health Services at Columbia, women also lose bone mass at a faster rate throughout their lives; a situation that is further complicated by women generally living longer than men. Bone loss in women often begins around the age of 30, progresses through menopause, around age 50, and kicks into high gear after menopause.
Calcium Needs
If you are a woman, you may not be getting as much calcium as you need each day. According to the University of Illinois Extension, the average U.S. woman only get 500 to 600 mg of calcium each day. This is considerably less than the recommended 1,000 mg that women between the ages of 19 and 50 years of age should have. The amount of necessary calcium increases when you turn 50. After 50, women need 1,200 mg of calcium per day to sustain healthy bone mass.
Calcium Sources
Foods are an excellent source of calcium. An 8 oz. serving of milk or yogurt or a 3 oz. serving of cheese provides approximately 300 to 450 mg of calcium. Canned sardines, green leafy vegetables and calcium-fortified foods, such as orange juice and soy milk, are also important calcium sources. If your physician feels you are not getting enough calcium through your diet, she may suggest you begin taking an over-the-counter calcium supplement.
References
- Linus Pauling Institute; Calcium; Jane Higdon; April 2003
- University of Virginia: Calcium
- Health Services at Columbia; Women, Calcium, and Osteoporosis?; November 1993
- University of Illinois Extension: Bone Healthy Diet
- Arizona Cooperative Extension; Calcium Supplement Guidelines; Linda Houtkooper, et al.
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