As we age, our bodies undergo many changes – and one of the most significant is how we handle calcium. Calcium is a mineral essential not just for strong bones and teeth but also for proper muscle function, nerve signaling and blood clotting. For older adults, maintaining adequate calcium intake becomes increasingly important to prevent bone thinning (osteopenia) and fractures caused by osteoporosis.
- Bone density loss: After the age of 50 (especially in women after menopause), bones naturally lose density. Without enough calcium, this loss speeds up.
- Risk of falls and fractures: Low calcium contributes to brittle bones, making seniors more vulnerable to hip fractures and spinal deformities.
- Absorption declines: Aging reduces the efficiency of calcium absorption in the gut, partly due to lower stomach acid and declining vitamin D levels.
- Muscle cramps and heart rhythm: Calcium helps muscles contract and relax. Inadequate calcium can lead to muscle cramps and, in rare cases, heart rhythm problems.
How much calcium is needed?
According to most guidelines:
- Adults aged 51 and older need 1,200 mg of calcium per day.
Best Sources of Calcium - Food first: Dairy products (milk, cheese, yogurt), leafy greens (kale, collards), fortified plant milks, tofu, almonds, sesame seeds and sardines with bones.
- Supplements: Only if dietary intake is inadequate. Calcium citrate is often better absorbed in older adults, especially those with low stomach acid.
The Vitamin D connection
Vitamin D is essential for calcium absorption. Seniors should get:
- 800–1,000 IU of vitamin D daily (from sunlight, food or supplements).
Lifestyle tips for bone health - Weight-bearing exercise: Walking, dancing, or light resistance training strengthens bones.
- Limit caffeine and salt, which can increase calcium loss in urine.
- Avoid smoking and limit alcohol, as they reduce bone mass.
A word of caution
Excess calcium from supplements may increase the risk of kidney stones or heart disease. Balance is key.
In summary, calcium is a cornerstone of healthy aging. With proper diet, vitamin D and an active lifestyle, older adults can maintain strong bones and avoid complications that reduce independence and quality of life.
Calcium is a mineral essential not just for strong bones and teeth but also for proper muscle function, nerve signaling and blood clotting.
📍 Dr Bura practises Plant Based Dietary Consultancy at Golden Rose Hotel in Arusha from Monday to Saturday 4-6pm.
📞 His contact: 0626625471.
