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Although intake of calcium cannot make up for a lack of oestrogen caused by
menstrual irregularities, it can be optimised at any time before, during or after
the onset of menstrual irregularities.
A potential factor contributing to osteopenia (a lack of calcium in the diet) can be eliminated with dietary calcium and prevent a woman suffering a painful stress fracture when she is older.
Having said this, taking more calcium than the body needs will not produce further effects on bone mass, as it is a threshold nutrient. Ensuring an adequate intake of calcium can reduce the rate of bone loss, but not prevent it.
Like calcium, iron intake could also be suboptimal when intake of energy is low, or with vegetarianism or some fad diets. High intakes of protein, salt, phosphorous and caffeine can encourage calcium loss, and should be kept to reasonable levels.
In the typical western diet, over half of the calcium intake is provided by dairy products, with low-fat products giving the highest potential for combining various nutritional goals. Myths that should be dispelled forever include those claiming dairy foods have too much fat
and cholesterol, are too high in calories and cause mucus in the
mouth.
However, ample amounts of calcium can be obtained by vegans or woman with lactose intolerance or a milk allergy from other foods.
- Soya products (especially calcium-fortified varieties)
- fish (including bones, which are an excellent source)
- Some green leafy vegetables
- Some nuts, such as almonds
It could be beneficial for women to take calcium supplements, typically about 500mg, taken just before sleep to increase absorption. Taking too much can lead to constipation and reduced iron absorption, though.
Alun Williams
Courtesy of Peak Performance
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