Nutritional needs change with age

According to Health Shots, women's bodies have higher nutritional needs during pregnancy and breastfeeding. Calcium is essential for fetal bone formation, and vitamin D aids the body in absorbing calcium from their diet.

After menopause, declining estrogen accelerates bone loss. Therefore, women require sufficient calcium and vitamin D to maintain bone health.

Adult women typically require about 600 IU (equivalent to 15 mcg) of vitamin D and 800-1,000 mg of calcium daily. These needs can increase during pregnancy. Any supplementation should be adjusted based on a doctor's guidance and individual health status.

Unbalanced diet

An insufficient diet is a primary reason women often lack these two nutrients. While milk and dairy products are good sources of calcium, some individuals limit these foods due to lactose intolerance, weight loss goals, or simply a lack of regular consumption.

Calcium is also present in small fish eaten whole, shrimp, tofu, and certain green vegetables. If a diet consistently lacks these foods, the amount of calcium consumed may not adequately meet the body's requirements.

Vitamin D facilitates calcium absorption in the intestines; thus, a deficiency can impair this process. Fatty fish, egg yolks, and certain mushrooms contain vitamin D. However, a diet low in these foods may not provide the necessary amount of the vitamin.

Eating eggs helps supplement vitamin D and calcium for the body. *Photo: Bui Thuy*

Insufficient sun exposure

According to Times of India, women who spend significant time indoors, work in offices, or engage in limited outdoor activities reduce their skin's opportunity to synthesize vitamin D from sunlight. Furthermore, reduced physical activity deprives the body of the mechanical stimulation essential for maintaining bone density.

Excessive weight loss

Some women attempt weight loss by drastically cutting calories or eliminating numerous food groups. When nutrient-rich foods like milk, fish, and eggs are restricted without suitable replacements, both vitamin D and calcium intake inevitably decline.

A prolonged, very low-calorie diet can also lead to insufficient protein and other essential nutrients for bone health. Therefore, women aiming for weight management should prioritize a balanced diet over eliminating entire food groups.

Le Nguyen (Compiled)