Calcium helps build and maintain strong bones and teeth, participates in muscle, nerve, cardiovascular activity, and blood clotting. Adults need about 800-1,000 mg of calcium daily. While anyone can be deficient in this nutrient, women are at a higher risk due to the following reasons.

Pregnancy and breastfeeding

According to Times of India, during pregnancy and breastfeeding, women's calcium needs increase significantly to support fetal bone and tooth development and to provide calcium to infants through breast milk. If the diet does not provide enough calcium, the body mobilizes calcium reserves from bones. Over time, this reduces bone density, increasing the risk of calcium deficiency and osteoporosis.

Estrogen decline after menopause

After menopause, the ovaries reduce estrogen production—a hormone vital for maintaining bone density. When its level drops, bone resorption outpaces bone formation, leading to a rapid loss of calcium reserves from bones. As a result, bones become thin, brittle, and prone to fractures, particularly in the spine, wrists, and femoral neck.

Shrimp are rich in calcium, protein, and many nutrients. *Photo: Bui Thuy*

Strict dieting for figure maintenance

Many women lose weight by reducing food intake or eliminating various food groups from their diet. If the diet is not properly structured, the amount of calcium supplied to the body is lower than daily needs. Eating too little also reduces protein, vitamin D, and other nutrients that aid calcium absorption and utilization.

Women should achieve scientific weight loss through a balanced diet, combined with regular exercise, adequate sleep, and maintaining a reasonable calorie deficit to protect their health, muscle mass, and endocrine system.

Insufficient sun exposure

Limited sun exposure can indirectly increase the risk of calcium deficiency due to a lack of vitamin D. When skin is exposed to UVB rays, the body synthesizes vitamin D—a nutrient essential for increasing calcium absorption in the intestines.

According to Hindustan Times, women who regularly work indoors, cover up extensively, or have minimal sun exposure produce less vitamin D, which reduces calcium absorption. If this situation persists without adequate vitamin D and calcium supplementation, the body mobilizes calcium from bones to maintain physiological functions, thereby increasing the risk of osteoporosis.

Le Nguyen (Compiled)