How much calcium should women get daily? | Exercise.com Learn: Your Fitness Business Resource

How much calcium should women get daily?

Tyler Spraul is the director of UX and the head trainer for Exercise.com. He has his Bachelor of Science degree in pre-medicine and is an NSCA-certified strength and conditioning specialist. He is a former All-American soccer player and still coaches soccer today. In his free time, he enjoys reading, learning, and living the dad life. He has been featured in Shape, Healthline, HuffPost, Women's...

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UPDATED: Aug 25, 2020

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  • Your bone mass will remain the same for most women until menopause. This means you will not need as much calcium.
  • There are several factors that can also determine if you will need higher amounts of calcium.
  • Diet is a large part of how much calcium you receive. While milk is an excellent source it is not the only source.

We all know calcium is needed for healthy bones, but women need more calcium than men.

How much calcium you need will depend on your age and lifestyle.

Bone loss increases with age. Diet will also affect how much calcium you need to take.

Resistance training is a great way to help your body utilize calcium and increase bone strength.

Calcium supplements should be combined with vitamin D for the most benefit.

The National Institute of Arthritis says that your body needs vitamin D to absorb calcium.

If you do not have enough vitamin D, the body will leach calcium from the bones because it cannot absorb enough from supplements or dietary sources.

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How Much Calcium Do Teenage Girls Need?

Adolescence is a major bone-building period in a woman’s life. During these years the bones are developing at a rapid rate and the body is storing as much calcium as it can for use later. Almost half of all bones form during this time.

Most recommendations are for 1,200 mg. Nancy Brown, Ph.D. at Better Health believes 1,500 mg may be more beneficial to prevent osteoporosis later in life.

1,200 mg of calcium is equivalent to 3 glasses of milk. While there are other sources of calcium, if you feel your child’s diet is lacking in calcium you may want to consider a supplement.

How Much Calcium Is Needed During Pregnancy?

The American Bone Health Board says that pregnancy and breastfeeding require larger amounts of calcium. It is needed for the proper development of the baby and the production of breast milk.

The body can adapt to these needs by tapping into calcium stored in the bones. Studies showed that by three months following the end of breastfeeding the body can restore bone density levels.

Younger mothers or women with low calcium levels may not have enough stored up though. Supplementation is recommended to avoid development problems.

Pregnant and breastfeeding women should take 1,000 to 1,300 mg a day to ensure there is enough calcium for the baby.

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How Much Calcium Do Adult Women Need?

Your bone mass will remain the same for most women until menopause. This means you will not need as much calcium.

Your bones are set and you will only need calcium for daily body functions. The RDA is 800 mg a day.

During the first five years of menopause, you will lose almost 3% of your bone mass. You will continue to lose 1% a year after that.

This means you will need to start taking 1,500 mg of calcium in either your diet or in supplement form per day as soon as premenopausal symptoms start. This will prevent brittle bones.

What Other Factors Can Affect My Calcium Needs?

There are several factors that can also determine if you will need higher amounts of calcium. Some of them are hereditary. These are things like race, frame size, and family history.

While anyone can develop osteoporosis, Caucasians and Asians are at higher risk. Also if you have a small frame, usually less than 125 pounds. you may need more calcium.

Diet is a large part of how much calcium you receive. While milk is an excellent source, it is not the only source.

If you are lactose intolerant or vegan it is important to make sure you eat plenty of calcium-rich vegetables such as spinach, beans, and soybeans.

Excessive amounts of protein and sodium can rob your body of calcium. They cause calcium to pass through the kidneys before the body has a chance to absorb it.

Other factors according to the Office of Women’s Health include smoking, drinking alcohol, and not exercising. Some studies suggest exposure to second-hand smoke may increase the risk of low bone mass.

Certain medical problems increase your calcium needs as well. These can include arthritis, diabetes, anorexia nervosa, and irregular or absent periods.

There are some medications that can rob the body of calcium. They are glucocorticoids, anti-seizure medications, gonadotropin, antacids with aluminum, and cancer treatments.

Taking too much thyroid hormone replacement medications can affect your calcium levels. If you have any of these risk factors your doctor can check your bone density and perform an exam.

Your doctor may also want you to see a nutritionist to analyze how much you are getting from dietary sources. This will help to determine if you need to consume higher levels of calcium or whether supplementation might be required.

No matter your supplement needs, a regular exercise routine is an important part of living a happy and healthy lifestyle. Sign up for an Exercise.com PRO plan today for access to workouts that you can do anywhere.

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