Calcium Deficiency: How to Compensate it in 30s (and Above) Women

Lists of vitamins and minerals deficiency at 30 and after that are a little lengthy.

There are iodine, folic acid, vitamin D, calcium, iron, vitamin B-12.

But in this article, I am going to cover calcium only.

Because this supplement has a wide range of taking tendency rather others.

I saw many people taking calcium supplements without knowing the daily dosage.

But they have some drawbacks and it may include your heart disease too.

In this article, I want to discuss calcium broadly.

Let’s get started.

What Is Calcium?

Calcium is an indispensable mineral for the human body.

This is the main mineral for our teeth and bone density.

99% of calcium is present in our teeth and bones.

Calcium is vital for other organs like the heart (regulate the heart’s rhythm), muscles (muscles contract), and nerves (send messages)  to function properly and for blood to clot.

It is in the world health organization’s list of essential medicines.

This mineral plays a key role to keep our bones healthy lifelong.

So getting calcium from our daily diet is very important for every stage of age.

But remember, along with calcium one should have a proper diet based on magnesium, vitamin K and vitamin D.

They will help calcium to do its job properly.

Food Chart :

This chart will help us to know the source of calcium with the proper amount.

I have taken this chart from trusted and medical experts website :


Food Calcium
Fortified oatmeal, 1 packet  
Sardines, canned in oil, with edible bones, 3 oz. 324
Cheddar cheese, 1½ oz. shredded 306
Milk, nonfat, 1 cup 302
Milkshake, 1 cup 300
Yogurt, plain, low fat, 1 cup 300
Soybeans, cooked, 1 cup 261
Tofu, firm, with calcium, ½ cup 204
Orange juice, fortified with calcium, 6 oz. 200–260 (varies)
Salmon, canned, with edible bones, 3 oz. 181
Pudding, instant (chocolate, banana, etc.) made with 2% milk, ½ cup 153
Baked beans, 1 cup 142
Cottage cheese, 1% milk fat, 1 cup 138
Spaghetti, lasagna, 1 cup 125
Frozen yoghurt, vanilla, soft serve, ½ cup 103
Ready-to-eat cereal, fortified with calcium, 1 cup 100–1,000 (varies)
Cheese pizza, 1 slice 100
Fortified waffles, 2 100
Turnip greens, boiled, ½ cup 99
Broccoli, raw, 1 cup 90
Ice cream, vanilla, ½ cup 85
Soy or rice milk, fortified with calcium, 1 cup 80–500 (varies)


So this list will help my readers to understand which food we can take on a daily basis.


What is Calcium Deficiency :

Deficiency of calcium is a common problem which women are facing even nowadays.

This is mainly happening due to insufficient calcium intake and lack of proper timings of food.

Which called calcium inadequacy.

A true calcium deficiency called hypocalcemia.

If someone is suffering from actual calcium deficiency, not calcium inadequacy than diet can’t help at all.

Certain medications and medical conditions should be taken care of.


Symptoms Of Calcium Deficiency :

If someone is taking proper calcium-rich every day they will not face any symptoms.

Everyone symptoms are not the same with others.

Few common symptoms are there :

  • Confusion or memory loss
  • Muscle spasm
  • Numbness and tingling in hands and feet
  • Muscle cramps
  • Weak and brittle nails
  • Easy fracture of bones
  • Depressions and hallucinations

Taking insufficient calcium will force your body to take calcium from your bones.

As a result, bones will become weak and brittle.

Osteoporosis is a result of this only.

Let’s talk details about Osteoporosis.

It is a common skeleton problem worldwide generally among females.

A decrease in the density of bone and disorder leads to the weakening of bones resulting in fractures.

Female gender, family history, small body frame, hormonal imbalance, cigarette smoking and type of some osteoporosis are some major causes and risk factors of osteoporosis.

Post Manuposal :

Between 51-70 aged female gets affected after post menopause.

Due to an insufficient level of estrogen caused an accelerated trabecular bone loss. This increase bone resorption which leads to fractures.

Senile :

Due to non-accelerated trabecular and cortical bone loss related to insufficient levels of Vitamin D above 70 years gets affected.

Calcium Supplements :

Older women after menopause, suffering from osteoporosis are highly recommended for taking supplements.

Sharing some list who can take calcium supplements to avoid calcium deficiency.

  • vegan diet followers.
  • Take who follow high-protein or high-sodium diet. It may cause your body to excrete more calcium.
  • Are being treated with corticosteroids over a long period of time.

Benefits of taking Calcium Supplements :

  • They help to prevent bone loss during the postmenopausal period.
  • It may reduce the risk of colon cancer
  • It helps to lose weight
  • Helps to accelerate metabolic rate.

Harms of taking Calcium Supplements :

  • High dosage of calcium may lead to prostate cancer. So one should know about the amount.
  • Exceeding calcium intake may cause kidney stones.
  • Extremely high levels of calcium from any source may have some negative health problems like stomach pain, depression, nausea etc.

So when you’re taking calcium supplements, it’s important to check the type, amount and whether they may interact with other medications you take or not.

Always better to discuss with your physician.

Dosage of Calcium Supplements :

We only need 1,000–1,200 mg of calcium each day.

There’s no benefit to taking much more than that.

Experts recommend not more than 500 mg in a day.

Remember, calcium competes with iron, zinc and magnesium for absorption.

If you are deficient in any of those minerals and also need to take calcium supplements then try to take them between meals.

Final Note :

We can avoid calcium deficiency taking a proper diet.

Try to include non-dairy products in your diet and high calcium-rich foods.

Always take proper advice from an expert.

Calcium supplements are good for osteoporosis patient or after menopause.

It may help for who don’t get proper calcium from their diet.

Conclusion :

In this article, I have shared about calcium deficiency.

Please share it with your beloved ones those might find it helpful.

It takes a few seconds to share.

Finally, let me know what do you think about calcium deficiency by leaving a quick comment below in the comment box.

If you want to write for us, check out our Write for Us section for details.

Calcium deficiency FIC: Pixabay

You might like

About the Author: Moumita Jana

Moumita is the Editor-in-Chief here at BlissLife. She is also the H.R. Head at Amazing Electronics. She loves to Cook and Travel the World in her leisure time.

1 Comment

Leave a Reply

Your email address will not be published. Required fields are marked *