By Thandi Hallinan (RD)SA
Calcium is essential for more than just building strong bones and teeth. It plays a crucial role in muscle function, nerve transmission, blood clotting, enzyme function, and maintaining heart health.
Daily calcium requirements
Calcium needs vary by age, gender, and life stage:
- Adults (ages 19-50): Approximately 1,000 mg per day.
- Women over 50 and Men over 70: Around 1,200 mg per day, due to decreased absorption efficiency and increased bone loss.
- Adolescents (ages 9-18): About 1,300 mg per day to support rapid growth and bone development.
Calcium sources
Dairy products: Milk, yoghurt, and cheese: Traditionally the richest sources of calcium. They are also good providers of vitamin D, which aids calcium absorption.
Non-dairy sources
- Leafy green vegetables: Kale, collard greens, bok choy, broccoli. Although spinach is high in calcium, it is also high in oxalates which limit calcium absorption.
- Fortified foods: Fortified plant-based milks (soy, almond, oat) and orange juices.
- Fish: Sardines and salmon (with bones) contribute high levels of calcium.
- Legumes and nuts: Beans, tofu (especially if processed with calcium sulfate), and almonds.
- Seeds: Chia seeds and sesame seeds can also boost your calcium intake.
- Fortified cereals: Many breakfast cereals are enhanced with calcium.
Calcium and menopause
During menopause, women undergo a decline in estrogen, that can accelerate bone density loss. Calcium requirements may increase to help mitigate the risk of osteoporosis:
- Increased calcium needs: Postmenopausal women are often advised to increase their daily calcium intake to about 1,200 mg to help maintain bone density.
- Vitamin D supplementation: Adequate vitamin D levels, through exposure to sunlight, diet, or supplements, are crucial as it enhances calcium absorption.
- Regular bone density screening to manage bone health proactively.
For clients who are lactose intolerant or follow a vegan diet, several alternatives provide the necessary calcium:
Fortified plant milks and juices
- Soy, almond, and oat milks: Fortified with calcium and vitamin D.
- Fortified orange juice
Plant-based foods
- Tofu: Especially those prepared with calcium sulfate.
- Leafy greens: Kale, bok choy, broccoli, and turnip greens are effective, though note that some greens like spinach contain oxalates that can inhibit calcium absorption.
- Legumes: Beans, lentils, and chickpeas contribute to your overall mineral intake.
- Nuts and seeds: Almonds, chia seeds, and sesame seeds.
- Fortified cereals
Tips for maximizing absorption
- Pair calcium with Vitamin D as this enhances absorption.
- Watch out for interference: Limit excessive intake of caffeine, high-sodium foods, and excessive fiber at the same meal, as they can interfere with calcium absorption.
- Even distribution: Spread calcium intake throughout the day to optimize absorption.
Additional considerations
- Lifestyle factors: Regular weight-bearing exercise, avoiding smoking, and limiting alcohol consumption all contribute to healthy bones.
- Balanced diet: A nutrient-dense diet that includes a variety of fruits, vegetables, and other minerals helps ensure optimal overall health.
Remember that our Registered Dietitian is available to answer any nutrition-related questions or queries at
Thandi.Hallinan@empactgroup.co.za
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