Do women need more calcium?

Calcium is the most abundant mineral in the human body, and the vast majority of it is found in the bones and teeth, where it primarily serves a structural function. A small proportion of calcium is found outside bone tissue and plays a role in, amongst other things, proper muscle function, nerve conduction, blood clotting, energy metabolism and the functioning of digestive enzymes. There is much discussion about calcium in the context of women’s health.

1. Calcium requirements
2. Calcium intake through diet

Calcium requirements

There is no single answer to the question of whether women need more calcium, as this depends primarily on age and physiological condition. The reference values do not suggest that every woman needs more calcium solely because of her gender, but they do indicate that, at certain stages of life, calcium intake requires particular attention.

Reference values

The European Food Safety Authority (EFSA) uses the term Dietary Reference Values, i.e. reference values for nutrients. These include, amongst others, the Population Reference Intake, which is the level covering the needs of almost all healthy individuals in a given group, and the Adequate Intake, which is the value adopted when it is not possible to determine a more precise requirement. For adults aged 18–24, the reference value is 1,000 mg per day, and from the age of 25, 950 mg per day. The same value applies to both women and men in these age groups.

How does this work in practice

It is important to remember, however, that in practice the topic of calcium is more frequently discussed in relation to women, as their nutritional requirements are greater due to pregnancy, breastfeeding and the years following the menopause. It is worth noting that the reference values for calcium are not entirely identical across all studies, as they may vary depending on the institution, the methodology used and the population to which they refer.

Polish standards

According to the 2024 Dietary Guidelines for the Polish Population, the recommended calcium intake for women aged 19–65 is 1,000 mg per day, whilst for those over 65 it is 1,200 mg per day. From a practical point of view, it is also important to note that for adults, including pregnant and lactating women, the tolerable upper intake level for calcium has been set at 2,500 mg per day from all sources, which is particularly relevant when supplementation is used in addition to the diet.

Estimated calcium content in the richest dietary sources

Calcium intake through diet

Dairy and fish

The best-known sources of calcium are milk, yoghurt and cheese, and it is these products that usually provide the most calcium in a typical diet. One glass of milk can provide around 276–299 mg of calcium, a portion of natural yoghurt around 415 mg, and a larger slice of mozzarella around 333 mg. Just two or three well-chosen dairy products throughout the day can cover a significant portion of the daily reference value. Apart from dairy products, tinned sardines and salmon eaten with the bones are also good sources, as calcium is found precisely in these small, soft parts. A portion of sardines can provide around 325 mg, and salmon with bones around 181 mg.

"When following a dairy-free diet, it is worth paying particular attention to the quality of the water you drink; choose highly mineralised water, and as a last resort, consider taking dietary supplements." Łukasz Domeracki – Dietitian

Fortified products

For those who do not eat dairy or fish, fortified products – i.e. those enriched with calcium – are important, such as certain plant-based drinks, tofu, juices and breakfast cereals. A glass of fortified soya drink may contain around 299 mg of calcium, and half a glass of tofu prepared using calcium sulphate around 253 mg. It is worth noting that not all tofu is comparable, as its calcium content depends on the production method. In dietary supplements, calcium is most commonly found in the form of calcium carbonate, calcium citrate, calcium lactate or calcium gluconate.

Plant-based foods

Plant-based foods can naturally provide calcium too, but it’s not just the amount listed on the label that matters – bioavailability is key. Poppy seeds, kale, broccoli and pak choi are sensible choices, whereas spinach, despite containing calcium, is not such an effective source of it. Calcium absorption can be limited by, amongst other things, oxalates, phytates, excess sodium in the diet, very high fibre intake in individual meals and low levels of vitamin D.

Sources:

• Cashman K. D. (2002). Calcium intake, calcium bioavailability and bone health. The British journal of nutrition, 87 Suppl 2, S169–S177. https://doi.org/10.1079/BJNBJN/2002534
• Weisman S. M. (2005). The calcium connection to bone health across a woman's lifespan: a roundtable. The Journal of reproductive medicine, 50(11 Suppl), 879–884.
• Bourassa, M. W., Abrams, S. A., Belizán, J. M., Boy, E., Cormick, G., Quijano, C. D., Gibson, S., Gomes, F., Hofmeyr, G. J., Humphrey, J., Kraemer, K., Lividini, K., Neufeld, L. M., Palacios, C., Shlisky, J., Thankachan, P., Villalpando, S., & Weaver, C. M. (2022). Interventions to improve calcium intake through foods in populations with low intake. Annals of the New York Academy of Sciences, 1511(1), 40–58. https://doi.org/10.1111/nyas.14743