Last month the North American Menopause Society (NAMS) put out a new position paper on the recommended doses of calcium for women. This latest study was trying to determine if the numbers they established in 2001 were adequate. Here are the results.
Optimal daily intake for women around and after menopause is 1,200 mg per day. These amounts have been shown to reduce bone loss, and help reduce fractures in postmenopausal women older than 60 with low calcium intakes. In order for calcium to be nutritionally beneficial women have to maintain adequate levels of Vitamin D in their diet, 400-600 IU per day. This mineral is important for more than just strong bones. Calcium has shown positive effects on several disorders, primarily hypertension, colorectal cancer, obesity, and kidney stones.
Many people who have had kidney troubles are worried that extra calcium will cause kidney stones. This was one of the most important points addressed by NAMS. There are no reported cases of calcium intoxication from food sources and cases associated with supplements are rare. One research article noted that consuming more than 2,150 mg/day resulted in a 17% increase in kidney stones. Otherwise, moderate levels of calcium from food or pills will help maintain healthy levels, and prevent various health disorders. NAMS recommends getting the required amount of calcium from food sources. They point out that eating foods high in calcium, namely dairy products, is the best situation because it spreads out the dose and allows the body to absorb more calcium. They also recommend women who are unable to consume this much calcium-rich food supplement their diet with high quality calcium supplements, and this should be done in divided doses throughout the day.
Unfortunately there are no accurate tests to determine calcium deficiencies, so NAMS recommends that doctors encourage women to get enough calcium to meet these recommended levels. This is a lot easier than you might think. These are some of the more calcium-rich foods and their associated calcium values: 1 cup of milk or yogurt – 300mg; 1 cup of cottage cheese – 200mg, 1 slice (1oz.) of American or Swiss cheese – 200mg; 3oz of Salmon – 200mg; 1 cup of Broccoli or Kale – 175mg; 4oz Tofu – 150mg. All of these foods will help you get your daily dose of calcium.
The most important role calcium plays is in bone health, but like most nutrients, calcium is beneficial for all of the body’s systems. There is strong evidence to suggest that women are not getting enough of the calcium they need on a regular basis. For all women, especially if you are peri- or postmenopausal, getting enough calcium needs to be at the top of your “To Do” list.