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The Aging Body

Healthy Aging

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Calcium Information
for Women Over 50

The calcium information below is intended as reference only
and not as medical or professional advice.

Calcium is essential for building strong bones and teeth. Almost 99 percent of the body's calcium is stored in the bones and teeth. The remaining one percent helps keep the heart, muscles, nerves and other body systems working properly. Calcium plays a very important role in blood clotting.

If your diet is lacking in calcium, the body takes calcium from your bones to maintain normal levels of calcium in the blood. If this condition continues for many years, it will most likely lead to brittle, porous bones that can fracture easily, a condition called osteoporosis .

Calcium rich foods

The best sources of calcium are green vegetables. They have the highest levels of calcium and are absorbed at a much higher rate than meat and dairy products. Calcium rich foods include:

Kale, collards, bok choy, turnip greens, broccoli, peas, parsley
Wheat and barley grass products
Seaweeds – wakame, kombu, nori
Cottage cheese, buttermilk, yogurt, milk
Sardines (with bones), canned salmon (with bones), mackerel, tuna
Tofu
White beans, navy beans, pinto beans, chickpeas
Blackstrap molasses

Calcium inhibitors

Anything in excess has the potential to be damaging. The following foods should be limited:

Coffee
Soft drinks (contain phosphoric acid which interferes with calcium absorption)
Excess salt
Excess sugar or too much of any sweet food
Excess protein
Tomatoes contain solanine, a calcium inhibitor. Solanine is also found in eggplant, bell peppers and potatoes.

Available forms of calcium supplements

If you're not getting enough calcium from the foods you eat, supplements can be helpful. There are a number of forms available. They differ in the amount of calcium they contain and how well they are absorbed.

Calcium citrate is most recommended – easily absorbed and digested. May be taken any time in the day
Calcium carbonate – less expensive than calcium citrate, but harder to absorb. It must be taken after a meal or with an acidic juice in order to be properly absorbed. It is also available in chewable form and used as an antacid.
Dolomite, oyster shell, or bone meal – naturally occurring calcium supplements. They may contain lead or heavy metal, not recommended

Calcium supplements should be taken in small doses several times a day. For the best supplement for you, seek the advice of a physician who is familiar with your medical history and any medications you may already be taking.

How to increase calcium absorption

As we grow older our body functions slow down and nutrient absorption decreases. Calcium is certainly no exception. For maximum assimilation, include plenty of green vegetables in your diet. In addition, make sure you are obtaining adequate amounts of vitamin D and magnesium for proper calcium absorption.

Magnesium - Without magnesium, calcium is not only poorly absorbed into the bones and blood, but can settle in soft tissues and can cause arthritis.
An increase in magnesium rich foods can in many cases solve the problem of calcium deficiency.
Magnesium rich foods include:
- Brown rice
- Buckwheat
- Corn
- Dark green vegetables
- Beans, peas, lentils, peanuts
- Almonds, cashew, Brazil nuts (raw, not roasted)
- Seeds (sunflower, sesame, pumpkin)
- Wheat germ/bran
- Whole grain breads
- Whole grain cereals

If you take supplements, the correct proportion is vital for proper absorption. The suggested intake ratio is (cal:mag) 2:1, but this can change significantly with each individual depending on diet, metabolism, lifestyle, etc. Check with a health care specialist you can depend on for the best type and dosage for your individual needs.

Vitamin D
Vitamin D helps calcium get absorbed into the digestive system . Without it, bones become thin, brittle or misshapen.
About 20 minutes a day of exposure to the sun (without sunscreen) should provide women 50 plus their daily requirement for Vitamin D. But, today, with sunscreen and the fact that we spend less time outdoors, most of us women baby boomers are not getting enough sun.
Foods rich in Vitamin D include:
- Cod liver oil
- Salmon
- Mackerel
- Tuna
- Eggs, mushrooms and shrimp provide small amounts of vitamin D

After vitamin D is absorbed through the skin or from foods, it is converted in the liver and kidney to a form that can be released where it is needed in the body. As we age we run an increased risk of developing vitamin D deficiency because skin cannot synthesize vitamin D as efficiently and the liver and kidneys do not function as well either.

If you are over 50, have your blood tested for Vitamin D. The recommended dosage for vitamin D is 400IU for women between ages 51-70, but don't take any amount unless you are deficient. Our body does not excrete excess vitamin D; instead it is stored and can reach toxic levels if taken excessively.

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