Why Your Calcium Needs Change with Age
Calcium is a vital mineral for building and maintaining strong bones, but your body's ability to absorb and utilize it changes throughout your lifespan. The first step in determining if you need a supplement is understanding the recommended dietary allowance (RDA) for your age and sex. For many, simply incorporating more calcium-rich foods can be sufficient. However, for certain groups, supplements become a necessary tool to prevent long-term bone health issues like osteoporosis.
The Critical Growth Years: Childhood and Adolescence
During childhood and the teenage years, the body is rapidly building bone mass. Reaching and maximizing peak bone mass during this period is the most effective way to reduce the risk of osteoporosis later in life.
- Ages 9–18: The need for calcium peaks during these years, with an RDA of 1,300 mg per day. Puberty triggers significant bone growth, making adequate calcium intake non-negotiable.
- Dietary Focus: For healthy children and teens, the focus should be on meeting this requirement through diet, not supplements, unless a deficiency is identified. Dairy products, leafy greens, and fortified foods are excellent sources.
Early Adulthood: Maintaining Bone Density
Between the ages of 19 and 50, bone mass remains relatively stable, and the primary goal is to maintain the bone density built in earlier years. The RDA for most adults in this range is 1,000 mg per day.
- Who might need supplements? Individuals who follow vegan diets, have lactose intolerance, or struggle to consume enough calcium-rich foods may need a supplement. For example, a 2011–2012 Australian survey found that over half of adults had inadequate calcium intake from food alone.
Later Adulthood: Battling Bone Loss
As we age, bone mass naturally begins to decline. This is why calcium requirements increase for older adults to help slow down this process.
- Women over 50 and Men over 70: The RDA increases to 1,200 mg per day. Postmenopausal women, in particular, experience accelerated bone loss due to decreased estrogen levels, making supplementation more commonly recommended.
Dietary Calcium vs. Supplements
While food should always be the priority source for nutrients, supplements offer a convenient way to bridge the gap when dietary intake falls short. A healthcare provider can help you calculate your needs and determine the best approach.
Sources of Calcium
- Dietary Sources: Found in dairy (milk, yogurt, cheese), leafy greens (kale, collard greens), fortified cereals and juices, tofu, and certain fish. Dietary calcium is generally considered safer, with no associated risk of cardiovascular issues seen with some supplement studies.
- Supplements: Available in various forms, including tablets, chews, liquids, and powders. They can be particularly beneficial for individuals with absorption issues, strict diets, or increased needs.
Choosing the Right Supplement
If your doctor recommends a supplement, selecting the right type is important for optimal absorption and tolerability. The two most common forms are calcium carbonate and calcium citrate.
| Feature | Calcium Carbonate | Calcium Citrate |
|---|---|---|
| Elemental Calcium | 40% | 21% |
| Absorption | Best absorbed when taken with food due to stomach acid | Absorbs equally well with or without food |
| Cost | Less expensive | More expensive |
| Side Effects | More likely to cause gas, bloating, or constipation | Generally better tolerated and less likely to cause digestive issues |
| Best for | Most people who take their supplement with meals | Older adults or those with low stomach acid or acid reflux medications |
It's also crucial to look for quality seals like the USP (United States Pharmacopeia) symbol to ensure the product has been independently tested for acceptable levels of purity.
Potential Risks of Excessive Calcium Intake
While supplements can be beneficial, taking more than necessary can have negative consequences. Excessive calcium intake, especially from supplements, has been linked to side effects and health risks.
- Kidney Stones: The most common side effect of excess calcium intake is an increased risk of kidney stones.
- Cardiovascular Risks: Some research has suggested a possible link between high-dose calcium supplements and an increased risk of heart disease, although the evidence is mixed and more studies are needed.
- Constipation and Digestive Issues: Gastrointestinal side effects are common, particularly with calcium carbonate supplements.
Because of these risks, it is essential to consult a healthcare provider before starting a calcium supplement regimen. They can help you determine the right dosage based on your diet and personal risk factors, and ensure you do not exceed the tolerable upper intake level for your age.
Conclusion
There is no single age to start taking calcium supplements, as the need for them is highly individualized. While dietary calcium is always preferred, supplements can be a critical part of a bone health strategy for those who cannot meet their daily needs through food. Factors like rapid growth during adolescence, the accelerated bone loss in postmenopausal women, and dietary restrictions all play a role in determining if and when a supplement is necessary. Before beginning any new supplement, always consult with a healthcare professional to ensure you are taking the right dose and form to support your unique health needs, and remember that more is not always better. For specific calcium recommendations, refer to the National Institutes of Health or consult your doctor.
