Although calcium is most often associated with strong bones and teeth, the mineral also plays important roles in normal blood clotting, muscle and nerve function, proper heart rhythm and hormone signaling. The recommended dietary allowance, or RDA, of calcium for women is the amount of calcium needed each day to maintain bone health and retain adequate calcium retention, according to the Office of Dietary Supplements.
RDA of Calcium
The RDA of calcium for women varies based on a woman's age. The Food and Nutrition Board recommends that women between the ages of 14 and 18 consume 1,300 mg of calcium every day. Between the ages of 19 and 50, a woman's calcium needs drop to 1,000 mg per day. After the age of 50, calcium needs increase again to 1,200 mg per day.
Calcium and Pregnancy
A developing baby needs a large amount of calcium to grow properly. If you do not consume enough extra calcium to meet your baby's needs as well as your own during pregnancy, your body pulls the calcium it needs from your bones. Over time, this process can decrease your bone density and increase your risk of developing osteoporosis later in life.
Because of the baby's needs for calcium, the RDA of calcium for pregnant women is significantly higher than that for non-pregnant women. Pregnant women under the age of 24 should consume 1,200 to 1,500 mg of calcium per day, whereas pregnant women over the age of 24 need 1,200 mg daily. This increased calcium need also applies to women who are breast-feeding.
Calcium Sources
According to Cleveland Clinic, the best sources of calcium are milk, cheese, yogurt, pudding and cream-based soups. Non-dairy sources of calcium include spinach, broccoli, dried peas and beans and seafood like salmon, mackerel, sardines and shrimp. Some beverages, such as orange juice and soy milk, are commonly fortified with calcium. Many enriched breakfast cereals are also fortified with calcium.
Considerations
Some female athletes who train excessively may have increased needs for calcium. Although strength-training exercises are beneficial to the health of your bones, too much exercise can disrupt normal hormonal processes and lead to lowered estrogen production. This decreased level of estrogen can cause calcium loss and thinning of your bones.
Female athletes must consume adequate amounts of calcium every day. Calcium supplements may be beneficial in some circumstances. Always consult your health care provider before beginning any type of supplementation.
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