Certain types of people may be at higher risk of calcium deficiency than others. They may need extra calcium in their diets (or in supplement form) in order to prevent a deficiency.
Postmenopausal women may be at higher risk for calcium deficiency. During menopause, many women experience increased bone loss — most rapidly during the first five years. Why is this? As the body produces less estrogen, the body absorbs less calcium and creates less new bone. Combination hormone therapy (estrogen and progestin) can help prevent osteoporosis and fractures, but comes with a whole bunch of potential side effects. Estrogen especially appears to increase calcium absorption.
Women who suffer from amenorrhea may be at higher risk for calcium deficiency. Amenorrhea is a condition where menstrual periods stop (or fail to start at all) in women who are of childbearing age. The condition results from a decrease in estrogen, which then decreases calcium absorption and bone creation.
People who are lactose intolerant may be at higher risk for calcium deficiency. Dairy products are full of calcium — but if you can’t eat dairy without suffering, you may not be getting enough calcium from other sources. The severity of lactose intolerance can vary from one person to another; some people who have trouble with lactose can eat dairy products in moderation while others must avoid them entirely.
If your lactose intolerance is mild or moderate, try getting your calcium from:
- Drinking small quantities of milk throughout the day, rather than all at once.
- Aged cheeses (like Swiss and cheddar) that contain less lactose.
- Yogurt that contains the “good bacteria” that can help your body digest lactose.
- Lactose-reduced or lactose-free products.
Vegetarians may be at higher risk for calcium deficiency — especially individuals who avoid milk, cheese, and other dairy products. Also, some plants contain oxalic and phytic acids that can interfere with calcium absorption. If you have chosen a vegetarian diet, be sure you get plenty of calcium from non-dairy sources! One bit of good news for vegetarians is that a low-protein diet may help reduce calcium excretion — your body may be retaining more of this essential mineral.
If you are concerned about your calcium intake, talk to your doctor or another health professional. Calcium deficiency can be bad for you — but too much calcium can also cause problems. Hypercalcemia (elevated calcium levels in the blood) can impair kidney function and decrease absorption of other essential minerals.