Best Calcium Food Supplements For Women {Updated}
The Benefits Of Calcium
Your body needs calcium to build and maintain strong bones. Your heart, muscles and nerves also need calcium to function properly. Some studies suggest that calcium, along with vitamin D, may have benefits beyond bone health: perhaps protecting against cancer, diabetes and high blood pressure. But evidence about such health benefits is not definitive.
A Better Calcium Option
While taking calcium supplements may produce unwanted side effects, meeting your calcium needs through your diet is safe. “When you get calcium through your diet, you’re taking it in small amounts spread throughout the day along with other food sources, which helps you absorb the nutrient,” explains Michos. “Most people can get adequate calcium through their diet if they make an effort.”
Women ages 19 to 50 should consume 1,000 milligrams of calcium a day, and the target for women over 50 is 1,200 milligrams per day. Good dietary sources of calcium include:
- Almonds
- Oranges
- Dried figs
- Soybeans
- Garbanzo, white and pinto beans
- Low-fat dairy such as milk and yogurt
- Leafy green vegetables such as kale and spinach.
Sources of calcium
Sources of calcium include:
- milk, cheese and other dairy foods
- green leafy vegetables – such as curly kale, okra but not spinach (spinach does contain high levels of calcium but the body cannot digest it all)
- soya drinks with added calcium
- bread and anything made with fortified flour
- fish where you eat the bones – such as sardines and pilchards
What is the best form of calcium for women?
Calcium carbonate
Calcium carbonate is cheapest and therefore often a good first choice. Other forms of calcium in supplements include gluconate and lactate. In addition, some calcium supplements are combined with vitamins and other minerals. For instance, some calcium supplements may also contain vitamin D or magnesium.
What is the best most absorbable calcium supplement?
Calcium citrate
Calcium citrate is often preferred over other types because it’s more readily absorbed and less likely to cause side effects. On the other hand, calcium carbonate may be associated with gas and bloating, but it’s also more affordable, readily available, and requires fewer tablets per serving to reach your desired dose.
Should women take calcium daily?
“Most people can get adequate calcium through their diet if they make an effort.” Women ages 19 to 50 should consume 1,000 milligrams of calcium a day, and the target for women over 50 is 1,200 milligrams per day. Good dietary sources of calcium include: Almonds.
Calcium requirements
How much calcium you need depends on your age and sex.
Calcium: Recommended daily amount
Men
19-50 years 1,000 mg
51-70 years 1,000 mg
71 and older 1,200 mg
Women
19-50 years 1,000 mg
51 and older 1,200 mg
Amount of calcium
Elemental calcium is important because it’s the actual amount of calcium in the supplement. It’s what your body absorbs for bone growth and other health benefits. The Supplement Facts label on calcium supplements is helpful in determining how much calcium is in one serving. As an example, calcium carbonate is 40% elemental calcium, so 1,250 milligrams (mg) of calcium carbonate contains 500 mg of elemental calcium. Be sure to note the serving size (number of tablets) when determining how much calcium is in one serving.
For most women, skipping calcium supplements in favor of boosting dietary calcium and focusing on weight-bearing exercise is the best way to keep bones strong. But if you’re still concerned about getting enough calcium, talk to your doctor first before taking supplements to see if you really need them.
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