Calcium is an important mineral for both men and women. No matter what your gender is, calcium requirements can increase due to broken bones or chronic conditions like high blood pressure. Yet, women have unique issues and situations that up the needed amounts of calcium. Pregnancy, lactation, oral contraceptive use and fluctuating hormones are some factors that affect calcium requirements overall.
Calcium Benefits
Most of the calcium in your body is in your pearly whites or your bones. A little bit remains in the bloodstream and cell fluids. Appropriate calcium intake, especially in relationship to sodium, is important for normal blood pressure levels. Calcium is also involved in the proper and efficient digestion of fat and proteins. Strong bones store calcium for later use when needed and your muscles would not contract or relax without calcium. You may boost your chances of avoiding colon cancer by consuming 1,200 to 1,500 mg of calcium per day as well.
Women's Calcium Requirements
Under normal circumstances, women require 1,000 mg of calcium per day. However, American women usually eat far less than this, according to Dr. Shari Lieberman, author of “The Real Vitamin and Mineral Book.” Women who are endurance athletes may need several hundred additional milligrams daily of calcium in younger years to support energy metabolism. When women hit the age of 40, calcium absorption becomes more difficult; upping their calcium needs by about 500 mg per day. Menopause tends to increase bone loss, further complicating the body’s calcium needs. Therefore, women over 40 need to get as much calcium as they can through proper nutrition or supplementation if necessary.
Calcium and Oral Contraceptives
The "Real Vitamin & Mineral Book" states that certain oral contraceptives can interfere with calcium absorption. If a woman is on the pill, she may need to increase calcium intake by several hundred milligrams to offset the medication. Additionally, other medications women may take, such as laxatives, can interfere with proper calcium absorption. Check with a doctor on recommended doses of calcium based on your prescribed medications.
Calcium During Pregnancy
Low calcium ingestion during pregnancy correlates with high blood pressure during pregnancy, according to Dr. Lieberman. Women who take under 500 mg of calcium daily while pregnant are at higher risk for hypertension. Also, preeclampsia, a cause of premature babies, is less likely to occur in women who supplement with calcium. To prevent this condiiton, Calcium Information Resource recommends 1,500 to 2,000 mg a day. Pregnant women or lactating mothers should consume 1,300 mg of calcium per day.
Men's Calcium Requirements
Men also need about 1,000 mg of calcium per day. They are also prone to calcium absorption issues due to aging but to a lesser extent than women because they do not face a drastic drop in hormones or significant bone mass loss. However, men with broken bones and fractures need an additional 1,000 mg of calcium per day during recovery.
References
- "The Real Vitamin & Mineral Book"; Shari Lieberman, Ph.D., and Nancy Bruning; 1997
- The Calcium Information Resource: Women
- Office of Dietary Supplements: Calcium
Member Comments