ARE YOU GETTING ENOUGH CALCIUM? ESSENTIAL BONE HEALTH TIPS FOR WOMEN

Strong bones are not just the foundation of an active and healthy life but also important for your physical structure as you age. Yet many women unknowingly fall short of the daily calcium intake needed to maintain bone strength, increasing their risk of fractures and bone-related diseases later in life.

Dr. Vaibhav Bagaria, Director of Orthopaedics and Joint Replacement at Sir H. N. Reliance Foundation Hospital, states that calcium plays a critical role in building and maintaining bone health throughout life. However, many women consume far less calcium than their bodies actually require, especially as they age. “Women are especially susceptible to losing their bones, especially when they reach menopause, and the level of estrogen in their bodies decreases significantly, causing them to lose density in their bones,” he told Times Now Health.

Osteoporosis causes bones to become fragile and more prone to fractures, particularly in the hip, spine, and wrist.

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How much calcium do women need?

According to Dr. Bagaria, a woman requires 1000 mg of calcium every day, and this amount increases to 1200 mg when she reaches 50 years of age. Despite these guidelines, studies show that many women consume less than half the recommended calcium intake, often due to dietary habits or lack of awareness.

“Although dairy products are a common source of calcium, there are many other foods that are rich in calcium, such as sesame seeds, almonds, and leafy vegetables. Vitamin D is also important to enable calcium to perform its functions,” he added.

The role of vitamin D

Calcium alone is not enough for healthy bones. The body also requires vitamin D, which helps absorb calcium effectively. Without sufficient vitamin D, even a calcium-rich diet may not provide the desired benefits for bone strength. Ironically, vitamin D deficiency has become increasingly common - even in sunny countries like India - because many people spend most of their time indoors.

Regular safe sun exposure, along with vitamin D-rich foods or supplements when recommended by doctors, can help maintain healthy levels.

Which foods are rich in calcium?

Even though dairy products like milk, cheese, and yogurt are commonly known sources of calcium, they are not the only options. Several plant-based foods are also rich in calcium, including:

• Sesame seeds
• Almonds
• Spinach and other leafy green vegetables
• Ragi, or finger millet
• Tofu and fortified plant-based milk

Including a variety of these foods in daily meals can help improve calcium intake naturally.

When should women check their bone density?

Health experts recommend that women consider bone density testing after the age of 40, especially if they have risk factors like:

• Family history of osteoporosis
• Early menopause
• Low body weight
• Previous fractures

Bone health is built gradually over decades. Ensuring adequate calcium intake, maintaining vitamin D levels, staying physically active, and undergoing regular health checks can significantly reduce the risk of osteoporosis. As Dr. Bagaria emphasizes, protecting bone health early in life is far easier than treating fractures and bone disease later. For women, paying attention to calcium intake today can make a lasting difference for stronger, healthier bones in the future.

(Inputs by: Dr. Vaibhav Bagaria, Director of Orthopaedics and Joint Replacement at Sir H. N. Reliance Foundation Hospital)

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2026-03-14T05:46:26Z