Calcium is an essential micronutrient that plays a vital role in maintaining our health. It helps build strong bones and teeth, regulates heartbeats, and enables our blood to clot. However, as we age, our bodies become less efficient at using the calcium we consume. This can result in conditions like osteoporosis, particularly in postmenopausal women. While many countries recommend increased calcium intake for older women, the NHS only advises 700mg daily for everyone, irrespective of age or sex, which is roughly equivalent to a small chunk of cheddar or parmesan cheese.
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Recent research suggests that consuming significantly more calcium may be beneficial at any age. A study published in Jama Network Open revealed that consuming at least 1700mg of calcium per day could reduce the risk of developing bowel cancer by 25%. Other studies have shown that just 300mg more than the NHS’s recommended intake, the equivalent of a large glass of milk, can lower the risk by 17%. A lack of dairy and leafy vegetables in one’s diet can lead to calcium deficiency, making it crucial for women of all ages to ensure they’re getting enough calcium to protect their health.
Calcium is not only essential for bone health but also supports nerve and muscle function. If the body doesn’t receive enough from the diet, it will begin to withdraw calcium from bones to meet its needs. According to nutritionist Rhian Stephenson, most people in the UK get enough calcium through their diet alone. However, vegetarians and vegans need to be mindful of their calcium intake, as leafy greens such as kale, spinach, and collard greens are rich in calcium. For those who consume dairy, low-fat options like Greek yogurt contain just as much calcium as their full-fat counterparts.
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While signs of calcium deficiency can be subtle, they include aching bones, muscle cramps, and anxiety. The best way to determine if you’re calcium deficient is by having your bone density scanned, as blood calcium levels are difficult to assess. Although a deficiency can be hard to detect, ensuring adequate calcium intake is particularly important for reducing the risk of diseases such as bowel cancer, as research suggests calcium helps protect the bowel by binding to acids and preventing damage. Increasing calcium intake through diet, rather than supplements, is the most effective way to reap its health benefits.
