{"id":29425,"date":"2022-05-09T13:33:32","date_gmt":"2022-05-09T17:33:32","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=29425"},"modified":"2022-05-09T13:33:32","modified_gmt":"2022-05-09T17:33:32","slug":"ways-women-can-support-healthy-calcium-levels","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/ways-women-can-support-healthy-calcium-levels\/","title":{"rendered":"Why It&#8217;s So Important For Women To Prioritize Calcium"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">When you think about <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/minerals\/calcium\" target=\"_blank\" rel=\"noopener\">calcium<\/a>, chances are the image of a milk mustache immediately comes to mind. Perhaps memories of being encouraged (okay, forced) to down milk at mealtimes as a kid still even haunt you. <\/span><span style=\"font-weight: 400;\">After all, the common health narrative suggests that kiddos need lots of calcium to build strong, resilient bones (<\/span><a href=\"https:\/\/kidshealth.org\/en\/parents\/calcium.html\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">which is true<\/span><\/a><span style=\"font-weight: 400;\">!). <\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, children aren\u2019t the only demographic who benefit from prioritizing calcium intake. Women\u2014and especially<\/span> <span style=\"font-weight: 400;\">postmenopausal women\u2014would benefit from paying this mineral more mind, too.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ahead, experts explain why this essential nutrient is of particular importance for women, plus how to incorporate more of it into your daily routine.\u00a0<\/span><\/p>\n<h2><strong>The Role Of Calcium<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Calcium is a <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/minerals\" target=\"_blank\" rel=\"noopener\">mineral<\/a> that plays a number of roles in the body. Most notably, it helps us build and maintain strong bones, says <\/span><a href=\"https:\/\/mdmercy.com\/find-a-doctor\/kristian-morey-rd\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Kristian Morey<\/span><\/a><span style=\"font-weight: 400;\">, R.D., L.D.N., a clinical dietitian with Baltimore\u2019s Mercy Medical Center. The mineral is also essential for muscle contractions (yes, including the heart) and blood flow.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In adults, inadequate calcium intake is <\/span><a href=\"https:\/\/academic.oup.com\/jcem\/article\/104\/8\/3576\/5393287\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">linked<\/span><\/a><span style=\"font-weight: 400;\"> to osteomalacia or osteoporosis, which are both conditions marked by the softening of the bones. Unfortunately, these are conditions that impact nearly <\/span><a href=\"https:\/\/www.aafp.org\/afp\/2009\/0201\/p193.html\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">10 million people<\/span><\/a><span style=\"font-weight: 400;\">, 80 percent of which are women.<\/span><\/p>\n<h2><strong>Why Is Calcium Especially Important For Women?\u00a0<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">To be clear: Calcium is an essential nutrient for people <\/span><i><span style=\"font-weight: 400;\">all<\/span><\/i><span style=\"font-weight: 400;\"> across the gender spectrum. However, it is especially important for people assigned female at birth.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Why? In short, women naturally have lower bone density than men. Due to structural differences, women as a group have smaller, thinner bones, according to a study about the gender disparities in osteoporosis published in the <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5380170\/\" target=\"_blank\" rel=\"noopener\"><i><span style=\"font-weight: 400;\">Journal of Clinical Medical Research<\/span><\/i><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/natural-period-relief\/\" target=\"_blank\" rel=\"noopener\">The All-Natural Period Survival Guide<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Women also go through hormonal fluctuations throughout their menstrual cycle\u2014as well as during pregnancy, breastfeeding, and menopause\u2014which impact bone\u2019s ability to hold onto calcium. The culprit here: declines in the hormone estrogen. \u201cWhen estrogen levels fall, our ability to retain calcium sources also falls,\u201d explains registered dietician Maggie Michalczyk R.D.N, founder of <\/span><a href=\"https:\/\/www.onceuponapumpkinrd.com\/meetmaggie\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Once Upon A Pumpkin<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<h2><strong>How Much Calcium Do Women Need Daily?<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">The recommended calcium intake for women between the ages of 19 and 50 is 1,000 milligrams per day, according to the <\/span><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Calcium-HealthProfessional\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">National Institutes of Health.<\/span><\/a><span style=\"font-weight: 400;\"> For post-menopausal women, the recommended amount jumps an additional 200 milligrams per day to 1,200 total.\u00a0<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/menopause\/\" target=\"_blank\" rel=\"noopener\">How To Make Menopause Less Of A Menace<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">The reason for this uptick? \u201cThose lower estrogen levels are associated with decreased calcium absorption and increased calcium losses through the urine and from the bones,\u201d Morey explains. In fact, data shows that, on average, women lose <\/span><a href=\"https:\/\/journals.lww.com\/menopausejournal\/Abstract\/2021\/09000\/Management_of_osteoporosis_in_postmenopausal.3.aspx\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">two percent<\/span><\/a><span style=\"font-weight: 400;\"> of their bone mineral density per year after menopause, putting them at higher risk for osteoporosis or osteomalacia. The higher recommended daily intake is intended to compensate for this lower calcium absorption rate and bone density hit, Morey says.\u00a0<\/span><\/p>\n<h2><strong>5 Easy Ways To Increase Your Calcium Intake\u00a0<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">No matter your age or gender, these habits make it easier to get your calcium needs met.\u00a0<\/span><\/p>\n<h3><strong>1. Get Your Calcium Levels Checked<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">If you\u2019re reading this and think you might not be getting enough calcium, get your levels checked by a doctor before committing to upping your calcium intake willy-nilly, suggests Morey. Depending on your age, your doctor may also suggest a bone density test, which is a special type of x-ray that can measure bone mineral content.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">(If you don\u2019t have access to a healthcare provider, or simply want to get a sense of your levels NOW, use <\/span><a href=\"https:\/\/www.osteoporosis.foundation\/educational-hub\/topic\/calcium-calculator\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">the International Osteoporosis Foundation calcium calculator<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3><strong>2. Incorporate Milk into your diet<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">The reason you were encouraged to guzzle milk as a kid: Just one glass of nonfat milk contains <\/span><a href=\"https:\/\/fdc.nal.usda.gov\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">300 milligrams of calcium<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That\u2019s why Morey emphasizes incorporating milk (and other dairy, which is also rich in calcium) into your diet. A little can go a long way, whether it&#8217;s added to cereals, smoothies, or soups. If you can, opt for organic cow&#8217;s milk<\/span><span style=\"font-weight: 400;\">;<\/span> <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3857247\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">time<\/span><\/a><span style=\"font-weight: 400;\"> and <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26878675\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">time<\/span><\/a> <span style=\"font-weight: 400;\">again<\/span><span style=\"font-weight: 400;\">, research has shown that organic is more nutrient-dense than conventional.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you can\u2019t tolerate milk, there are a number of calcium-fortified milk alternatives on the market, Morey says. Just one cup of a popular almond milk alternative, <\/span><a href=\"https:\/\/www.bluediamond.com\/brand\/almond-breeze\/almondmilk\/original\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Almond Breeze<\/span><\/a><span style=\"font-weight: 400;\">, for example, contains 450 milligrams of calcium per serving.\u00a0<\/span><\/p>\n<h3><strong>3. Get Acqainted with Non-Dairy Sources, Too<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">If you\u2019re lactose-intolerant or simply not a fan of dairy, here\u2019s some good news: \u201cThere are plenty of ways to get calcium into your diet, other than dairy sources,\u201d says Michalczyk. \u201cBeans, lentils, canned salmon, and almonds are just a few examples of <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/non-dairy-calcium-foods\/\" target=\"_blank\" rel=\"noopener\">non-dairy sources of calcium<\/a>.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To understand just how nutrient-dense these options are, consider the fact that one cup of beans contains nearly <\/span><a href=\"https:\/\/www.bones.nih.gov\/health-info\/bone\/bone-health\/nutrition\/calcium-and-vitamin-d-important-every-age\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">150 milligrams of calcium<\/span><\/a><span style=\"font-weight: 400;\">, while three ounces of salmon offers about 180. Pretty good!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another benefit of these aforementioned calcium sources is that they are also rich in <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/protein-powders\" target=\"_blank\" rel=\"noopener\">protein<\/a>. This is especially noteworthy for women worried about bone density, given that one 2019 study published in <\/span><a href=\"https:\/\/journals.lww.com\/nutritiontodayonline\/fulltext\/2019\/05000\/optimizing_dietary_protein_for_lifelong_bone.5.aspx\" target=\"_blank\" rel=\"noopener\"><i><span style=\"font-weight: 400;\">Nutrition Today<\/span><\/i><\/a> <span style=\"font-weight: 400;\">observed a link between high-protein diets and sustained bone density.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, many leafy greens are also full of calcium. Collard greens, bok choy, swiss chard, kale, and spinach, for example, all contain 150 to 250 milligrams of calcium per (cooked) cup!\u00a0<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/greens-supplements\/\" target=\"_blank\" rel=\"noopener\">How To Get More Greens Into Your Diet When You Don&#8217;t Love Them<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Your move: Add a side of sauteed greens to your main meal, throw a handful (or two) of spinach into your morning smoothie, or bake the leaves into healthy chips.\u00a0<\/span><\/p>\n<h3><strong>4. Spread Your Intake Out Throughout The Day<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Fun fact: \u201cDoses less than 500 milligrams of calcium are better absorbed than doses larger than that,\u201d according to Morey. So while you might be inclined to cram all your calcium into one meal, she recommends spreading calcium-rich foods throughout the day.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cEating good sources of calcium several times throughout the day will improve calcium absorption, compared to eating it all at once,\u201d she says. The same goes for any <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/minerals\/calcium\" target=\"_blank\" rel=\"noopener\">calcium supplements<\/a> in your routine.<\/span><\/p>\n<h3><strong>5. Don&#8217;t Skimp On Vitamin D<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">\u201cCalcium absorption cannot occur without the presence of <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/letter-vitamins\/vitamin-d\" target=\"_blank\" rel=\"noopener\">vitamin D<\/a>,\u201d notes Michalczyk. Vitamin D helps the body absorb the calcium you consume by ushering it through transcellular pathways, much like a taxi ushers tourists place to place, according to research published in the journal <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3405161\/\" target=\"_blank\" rel=\"noopener\"><i><span style=\"font-weight: 400;\">Molecular Cellular Endocrinology<\/span><\/i><\/a><i><span style=\"font-weight: 400;\">.\u00a0<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">This means that in order to actually reap the benefits of the calcium you\u2019re eating, you need to get enough vitamin D. Adults should aim to get at least 600 IU per day, according to the <\/span><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminD-HealthProfessional\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">National Institute of Health<\/span><\/a><span style=\"font-weight: 400;\">. (Some suggest that <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/choose-the-right-vitamin-d-supplement\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">recommendation should be even higher<\/span><\/a><span style=\"font-weight: 400;\">.)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can get vitamin D from the sunlight\u2014but foods such as egg yolks, saltwater fish, liver, and fortified foods are also important to incorporate, according to Michalczyk. If you live in a four-season climate and the aforementioned foods don\u2019t make a regular appearance in your diet, she recommends talking to your doctor about a <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/letter-vitamins\/vitamin-d\" target=\"_blank\" rel=\"noopener\">vitamin D supplement<\/a>.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>When you think about calcium, chances are the image of a milk mustache immediately comes to mind. Perhaps memories of being encouraged (okay, forced) to down milk at mealtimes as a kid still even haunt you. After all, the common health narrative suggests that kiddos need lots of calcium to build strong, resilient bones (which<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/ways-women-can-support-healthy-calcium-levels\/\">Read More <span class=\"screen-reader-text\">Why It&#8217;s So Important For Women To Prioritize Calcium<\/span><\/a><\/p>\n","protected":false},"author":103,"featured_media":29429,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[5,9],"tags":[],"class_list":["post-29425","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","category-the-latest"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Why It&#039;s So Important For Women To Prioritize Calcium | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"We all need this calcium, but it&#039;s of extra importance for women at certain life stages. 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