Guide To Calcium Intake After 50: What You Should Know
Calcium is an essential mineral that gives your bones strength and contributes to overall health. However, many people over 50 are deficient in calcium. Modifying your diet to increase your calcium consumption helps you build strong bones and continue your healthy aging journey.
What Is Dietary Calcium?
Calcium is the most abundant mineral in the human body, making up 1 to 2% of your overall body weight. More than 99% of the calcium in your body is found in your bones. The abundance of this mineral in your bone tissue is part of what gives bones so much strength. Calcium also supports important metabolic functions. It is found in cells throughout the body, including the nervous system, muscles, and gastrointestinal system.
A variety of foods contain calcium. When food enters your digestive system, the calcium dissolves in your stomach. Your intestines then absorb the calcium, releasing it into the bloodstream. Once there, it moves into cells or into your bones for storage. Because we cannot produce our own calcium, getting enough in your diet is important for healthy aging.
Why Getting Enough Calcium Is Important for People Over 50
Getting enough calcium in your diet can be a challenge, especially as you age. Only 30% of Americans get enough calcium from their diets, according to data from the National Health and Nutrition Examination Survey. Patterns of mineral absorption change as you get older, meaning you may not be as efficient in absorbing calcium as you used to be. Plus, hormonal changes can alter calcium absorption.
Calcium is critical for a variety of bodily processes, including:
Bone health. Although we think of our bones as static and unchanging, they constantly remodel themselves. Special cells called osteoclasts break down bone tissue, releasing minerals into the body. Meanwhile, other cells called osteoblasts build new bone. Having enough calcium available ensures that your osteoblasts build healthy, strong new bone tissue.
Muscle contractions. Calcium binds to molecules within each muscle fiber, allowing them to contract. Without enough calcium, you may notice muscle cramps or pain.
Nervous system functioning. Your nervous system depends on chemicals called neurotransmitters to communicate between cells. Calcium is needed every time a neurotransmitter is released, making it one of the most important components of the nervous system.
Maintaining a normal heart rhythm. A balance of calcium, magnesium, and other essential minerals helps to keep your heart healthy. Calcium helps generate the electrical signals that tell your heart to beat.
Blood clotting. When you get a cut, special blood clotting factors ensure that it heals quickly. These clotting factors depend on the presence of calcium to function properly.
Consistently getting too little calcium can result in calcium deficiency. Signs of calcium deficiency include muscle cramps, tingling in the hands and feet, lethargy, convulsions, and abnormal heart rhythms. These symptoms typically do not develop unless you have a significant problem with calcium absorption, such as kidney failure or use of certain medications.
For people who are mildly deficient in their calcium intake, poor bone health is a major concern. Osteoporosis is a medical condition in which bones become weak, losing their structure and strength. This decreased bone density puts you at higher risk of bone fractures. More than 10.2 million people over 50 in the United States have osteoporosis, while another 43.3 million have low bone mass. Women are more than four times as likely as men to develop osteoporosis, in part due to hormonal changes during menopause. This makes getting enough calcium in your diet a top priority, particularly for women over 50.
How Much Calcium Do I Need?
The amount of calcium you need changes over the course of your life. By the time you reach age 50, men need 1,000 mg of calcium per day while women need 1,200 mg. For people older than 70, both men and women need 1,200 mg of calcium daily.
Certain groups of people are of particular risk for iron deficiency. It may be worth asking your doctor to check your calcium levels if you fall into one of these groups:
Postmenopausal women. During menopause, decreases in estrogen production cause you to absorb less calcium. At the same time, your bones begin breaking down faster than they create new tissue. As you approach the menopausal transition, you may lose as much as 3-5% of bone mass each year. This is why it is recommended that women over 50 get at least 1,200 mg of calcium per day.
People with lactose intolerance. Lactose intolerance makes it hard to digest dairy products. As a result, people avoid consuming dairy, which is one of the primary sources of calcium in the typical U.S. diet. Seeking alternative sources of dietary calcium allows you to meet your recommended daily allowance.
Vegetarians. Certain chemicals, such as oxalic and phytic acid, bind to calcium and prevent it from being absorbed. These chemicals are high in plant-based foods such as spinach, sweet potatoes, beans, seeds, nuts, and soy. Because vegetarians and vegans follow a plant-based diet, they should be cautious to ensure that they absorb enough calcium.
Best Dietary Sources of Calcium
Learning the best sources of calcium can help you reach your target of 1,000 mg or 1,200 mg per day, depending on your age and sex. Broadly speaking, dairy products, leafy green vegetables, and some fortified foods are good sources of calcium. Consider the following sources of calcium:
Yogurt (8 oz): 415 mg
Sardines (3 oz): 325 mg
Fortified orange juice (1 cup): 349 mg
Kale, cooked (1 cup): 94 mg
Nonfat milk (1 cup): 299 mg
Fortified soy milk (1 cup): 299 mg
Mozzarella cheese (1.5 oz): 333 mg
Tofu (½ cup): 138 mg
Cottage cheese (1 cup): 138 mg
Salmon (3 oz): 181 mg
Whole-wheat bread (1 slice): 30 mg
Flour tortilla (6” diameter): 32 mg
Eating a variety of calcium-rich foods throughout the day is better than getting all of your calcium at once. This is because it can be challenging for your body to process more than 500 mg of calcium in one sitting.
In addition to getting enough calcium-rich foods, it is beneficial to increase your consumption of vitamin D as well. Vitamin D actually improves calcium absorption, meaning that eating a vitamin D-rich food in the same sitting as a calcium-rich food is best. Fortunately, many foods that are naturally high in calcium are also high in vitamin D. Salmon, vitamin D fortified milk, fortified breakfast cereal, sardines, and cheese contain both nutrients. Other good sources of vitamin D are mushrooms, eggs, and liver. Your body also produces some vitamin D from exposure to sunlight, though people living at higher latitudes may not get enough from sunlight alone.
It is good to be aware that certain foods and beverages may limit the absorption of calcium. For example, foods high in oxalic or phytic acid can prevent calcium absorption, as mentioned above. So can drinking too much alcohol or consuming excess caffeine. Women over 50 should stick to no more than 1 serving of alcohol per day, while men should have no more than 2 servings.
Do I Need a Calcium Supplement?
It is typically best to get the calcium you need through a healthy, balanced diet. This can improve absorption compared to a calcium supplement. If you think you may need a supplement, talk to your doctor about the best choice for you. Calcium carbonate supplements are less expensive but should be taken with food for optimal absorption. Calcium citrate supplements cost more and are absorbed well with or without food. It can be particularly helpful for people with inflammatory bowel disease or other conditions that affect calcium absorption.
Beyond Calcium: Lifestyle Changes to Promote Bone Health
Getting enough calcium is one of the best things you can do to improve your bone health after 50. However, it is not the only important factor. Getting enough protein in your diet helps to keep bones strong, as low protein intake can limit calcium absorption. Focus on eating lean, plant-based proteins whenever possible. Beans, legumes, soy products, nuts, and seeds are great options.
Physical activity is another important part of the puzzle. Unfortunately, many people worried about their bone strength begin to limit physical activity out of a fear of fracturing a bone. While it is important to remain safe while exercising, getting more physical activity will actually build stronger bones. There is strong scientific evidence showing that aerobic and weight training activities are associated with better bone health.
Aim to get at least 30 minutes of moderate-intensity aerobic exercise most days of the week. This might include brisk walking, cycling, jogging, swimming, or dancing. Also perform strength-training exercises at least two days per week. If you’re new to strength training, begin with lighter weights before increasing your load. Challenging your bones by giving them a load to bear is one of the best ways to increase their strength and density. Focus on a full-body weight training regimen that includes arm exercises (e.g., bicep curls, triceps extensions, lateral raises), leg exercises (e.g., squats, lunges, leg curls, calf raises), back exercises (e.g., lat pulldown, back extension), and abdominal exercises (e.g., planks, crunches). An online health coach like Mighty Health can help you devise a plan that makes the most sense for you.
How to Get Started
If you’re unsure where to start when trying to boost your calcium intake, we can help. Mighty Health is your personalized health coach. We offer individualized recommendations about increasing calcium in your diet as well as exercise and lifestyle changes to promote strong bones. Sign up today to continue your healthy aging journey, strengthen your bones, and improve your overall quality of life.