If the world of bone health had a mascot, calcium would be it. The mineral, after all, is a major structural component of bones (and teeth!). But, as it turns out, calcium’s role in the body doesn’t stop at your skeletal system. According to Susan Greeley, M.S., RDN, a registered dietitian and chef instructor at the Institute of Culinary Education, calcium is also required for muscle function, hormonal secretion and healthy blood clotting. Additionally, the mineral is involved in heart health, as it’s required by blood cells to pump blood efficiently. Even nerve cells need calcium to communicate properly with each other and transmit signals. Needless to say, calcium is a very important mineral.
According to the 2020-2025 Dietary Guidelines for Americans, adult men and women need 1,000 milligrams of calcium a day. However, women aged 50 and older need a bit more, about 1,300 milligrams per day. The reason? Menopause--which typically occurs between ages 45 and 55--involves a drop in estrogen production. This reduces calcium absorption, thus increasing the risk of bone loss and increasing older women’s calcium needs. Conditions like vitamin D deficiency, parathyroid hormone disorders or taking certain medications can also increase one’s calcium requirements, according to Greeley.
