Calcium is important for bone health and strength in both men and women. The recommended dietary allowance is the same for both genders. But when women reach the age of 51, their RDA increases, while men's RDA does not increase until age 71, according to MayoClinic.com. Talk to your doctor about how much calcium you need, what foods you should be eating and what supplements to take, if necessary.
Importance of Calcium
Your body needs calcium for the health of your heart, nerves and muscles. But this mineral is particularly important for bone strength and preventing conditions like osteoporosis, which is a weakening of the bones. Once women enter menopause, they are more likely to experience bone loss, and getting enough calcium can help prevent this, particularly if you take it in combination with vitamin D. Taking calcium may also help reduce the symptoms of premenstrual syndrome in women who are premenopausal, according to the University of Maryland Medical Center.
RDA and Sources
The RDA of calcium for women between the ages of 19 and 50 and men between 19 and 70 is 1,000 mg, and it increases to 1,200 mg once women pass the age of 50 and men pass 70, according to the Institute of Medicine, as stated on MayoClinic.com. If you are pregnant or breast-feeding, you need 1,000 mg of this mineral as well. Many foods provide good amounts of calcium, and these include dairy products like cheese, yogurt and milk, as well as fish with soft, edible bones like sardines and canned salmon. Dark green vegetables like kale and fortified products, such as orange juice and cereal, also contain calcium.
Supplements and Upper Limits
Typically, a single serving of calcium-rich foods such as dairy products, leafy green vegetables or fish with edible bones contains between 300 and 400 mg of calcium. If you do not eat enough of these, it can be difficult to get your calcium through diet alone, and you may need to take a supplement. Calcium citrate and calcium carbonate are the two most common forms, and your health care provider can help you determine which type and dosage is best for you. Your body will absorb the mineral most efficiently if you do not take more than 600 mg at once. The upper limit of calcium for men and women under 51, as well as those who are pregnant or breast-feeding, is 2,500 mg, and it is 2,000 mg for men and women over 51, according to MayoClinic.com. Exceeding the upper limits can cause adverse side effects like kidney stones.
Additional Considerations
Do not forget to meet the RDA for vitamin D, which is 600 IU for men and women between the ages of 19 and 70. This vitamin will help your body absorb and use calcium, and you can get it through fortified foods or a supplement as well. Tell your doctor before taking any new supplements or changing your diet, and let her know if you are on any other medications, as calcium may interact with these.
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