From the Guidelines
The recommended daily calcium intake for a 62-year-old woman is 1,200 mg per day. This amount helps maintain bone health and reduce the risk of osteoporosis, which becomes increasingly important after menopause when bone loss accelerates due to declining estrogen levels 1. The calcium can come from both dietary sources and supplements if needed. Good dietary sources include:
- Dairy products (milk, yogurt, cheese)
- Fortified plant milks
- Leafy greens like kale
- Canned fish with bones
- Calcium-fortified foods
If using supplements, calcium citrate or calcium carbonate are common options, with calcium citrate being better absorbed, especially for those with reduced stomach acid. It's best to split calcium supplements into doses of 500 mg or less taken with food throughout the day for optimal absorption. Taking vitamin D (600-800 IU daily for this age) alongside calcium improves absorption 1. However, excessive calcium intake (over 2,000-2,500 mg daily) should be avoided as it may increase the risk of kidney stones and cardiovascular issues 1.
The importance of adequate calcium intake is further emphasized by its role in reducing the risk of colorectal cancer, as suggested by some studies 2. Additionally, guidelines from reputable sources, such as the American College of Obstetricians and Gynecologists, support counseling women on the recommended daily dietary allowances for calcium and vitamin D 3.
From the Research
Calcium Intake Recommendations
The recommended daily calcium intake for a 62-year-old woman is 1,500 mg/day, as stated by the National Institutes of Health Consensus Development Conference on Optimal Calcium Intake 4.
Factors Influencing Calcium Requirements
Several factors can influence the amount of calcium required for optimal skeletal health, including:
- Dietary constituents
- Hormones
- Drugs
- Age
- Genetic factors 4
- Vitamin D levels, as adequate vitamin D is essential for optimal calcium absorption 4, 5
Safety and Adverse Effects
Calcium intake up to a total intake of 2,000 mg/day appears to be safe in most individuals 4. However, excessive dietary intake of protein and fiber may induce significant negative calcium balance and thus increase dietary calcium requirements 6.
Sources of Calcium
The preferred source of calcium is through calcium-rich foods such as dairy products 4. Calcium-fortified foods and calcium supplements are other means by which optimal calcium intake can be reached in those who cannot meet this need by ingesting conventional foods 4, 7.
Additional Considerations
It is recommended that women over 50 years old aim to meet the calcium recommendation primarily by eating a calcium-rich diet and taking calcium supplements only if needed to reach the RDA goal 8.