How Much Calcium Do I Need?

Did you know when we don't get enough calcium from our diets, our body will take the calcium out of our bones and teeth?

Our bones naturally start to lose calcium as we age, which is why calcium needs increase for people over 50 & women going through menopause. We cannot risk not having adequate sources of calcium in our diet.

Why Do We Need Calcium?

Calcium is a mineral that not only is involved in building bones and keeping them healthy, but it also enables our blood to clot, our muscles to contract, and our heart to beat.

Every day, we lose calcium through our skin, nails, hair, sweat, and urine. Our bodies cannot produce calcium, which is why it’s important to have adequate sources in our diet.

How Much Calcium Does A Woman Need?

Healthy adults between the ages of 19 and 50 should aim for 1,000 milligrams (mg) calcium per day. As we age, our bones lose calcium (especially women during menopause), so calcium needs increase after age 50. Healthy adults over 50 years of age should get 1,200 mg calcium per day.

Dark Green Vegetables, Non Dairy Calcium Source

Highest Content in Non-Dairy Foods

• Collard greens - 8 oz = 360 mg

• Broccoli rabe - 8 oz = 200 mg

• Sardines w/bones - 3 oz = 220 mg

• Kale, cooked - 8 oz = 180 mg

• Figs, dried - 2 figs = 65 mg

Calcium Content of Dairy Foods

• 1 cup plain yogurt = 400 mg

• 1 cup cow's milk = 300 mg

• 1 oz natural cheese (such as cheddar, mozzarella, etc.) = 200 mg

What About A Calcium Supplement?

I typically recommend Reacted Calcium by Ortho Molecular. Two capsules provide 500 mg calcium as well as a small amount of vitamin D and phosphorous to improve calcium uptake and utilization in the body.

You can set up a free account with Fullscript Supplement dispensary here to order and search better pricing on your current supplements.

Does it matter what time of day I eat calcium or take a supplement?

Yes, calcium can reduce the absorption of these drugs when taken together:

• Bisphosphonates (to treat osteoporosis)

• Antibiotics of the fluoroquinolone and tetracycline families

• Levothyroxine (to treat low thyroid activity)

• Phenytoin (an anticonvulsant)

• Tiludronate disodium (to treat Paget’s disease)

• Antacids containing aluminum or magnesium increase calcium loss in the urine.

• Glucocorticoids (such as prednisone) can cause calcium depletion and eventually osteoporosis when people use them for months at a time.

• Diuretics differ in their effects. Thiazide-type diuretics (such as Diuril® and Lozol®) reduce calcium excretion by the kidneys which in turn can raise blood calcium levels too high. But loop diuretics (such as Lasix® and Bumex®) increase calcium excretion and thereby lower blood calcium levels.

  
  

Tell your doctor, pharmacist, and dietitian about any dietary supplements and medicines you take. They can tell you if those dietary supplements might interact or interfere with your prescription or over-the-counter medicines or if the medicines might interfere with how your body absorbs, uses, or breaks down nutrients.

Support Your Hormones And Boost Energy

Take proactive steps to manage your hormonal health an symptoms of low energy, bloating, stubborn weight, and more. Navigating all of this can be challenging, especially if you lead a busy life. This is why I created my Foundations of Hormone Balance Method to guide women through realistic changes they can make to their diet, lifestyle, supplement routine, and daily habits.

The FHB Program provides you with clear, educational content with real results helping women heal from frustrating symptoms including bloating, fatigue, weight gain, headaches, painful periods, and more.

If you'd like to work individually with me and learn more about hormone testing, please fill out my short application form here and I'll be in touch!

Liz Riesen, RD  

Registered Dietitian and Hormone Health Coach working with women to increase energy, manage stress, and balance hormones through her Foundations of Hormone Balance Method.

Feel confident and comfortable in your body! Ditch symptoms of fatigue, bloating, weight gain, anxiety, mood swings, irregular cycles, and inflammation. Follow me @Lizriesen.