Biologically speaking, men and women are very different at the functional level. The bodily functions in a woman are far more complex than a man. Women go through many different faces throughout their lives like menstruation, pregnancy, breastfeeding, and menopause. These changes drastically impact the nutritional demand of the body. Not only women need more nutrition than men, but their need for calcium is also high. Women have a lower bone density which is why they need a regular source of calcium to keep their bones sturdy.
Low calcium content in their bodies can expose women to many health issues especially during their 30s and 40s. Osteoporosis is a condition that is much common in women as compared to men. In this condition, bones become weaker which makes them prone to sudden fractures.
Women need calcium during their growing age especially during their 20s to avoid calcium deficiency later on in their lives. When women reach menopause, their ovaries stop producing estrogen which is a hormone needed for calcium absorption by the bones. As the production of estrogen decreases, there is less absorption of calcium, leading to weaker bones.
Calcium tablets for women are popular dietary supplements. This guide will explain why women need calcium supplements, including who should take them and what are their health benefits.
Why do women need more calcium?
As mentioned above, women have lighter bones than men. Their bodies need more calcium to create and maintain strong bones. Over 99% of the calcium in our body is stored in bones and teeth. A small amount of it is needed in the bloodstream to send nerve signals and to regulate the release of hormones like insulin. Calcium is also required to regulate how blood vessels and muscles contract and dilate.
If women (and men) do not get enough calcium from their diet, their bodies take it from their skeleton and teeth, weakening their bones. Calcium supplements provide an easy way to maintain the recommended amount of calcium in the body.
Most importantly, how much calcium do women need each day?
Before you start popping a calcium pill every day, you need to know your daily requirement of calcium.
According to the Institute of Medicine, the recommended per day dose of calcium for women by age is:
- For women aged 50 and younger: 1,000 mg per day
- For women over 50: 1,200 mg per day
- WHO recommends, women should maintain a 1,000 mg per day dosage of calcium during pregnancy and lactation.
Although getting your calcium from your diet is the best way to keep your bones and teeth healthy, still, due to hectic work life, women are increasingly becoming calcium deficient. Calcium tablets provide an easy way to meet the daily requirement.
However, there is a recommended upper limit for calcium intake that all women should keep in mind. Women up to the age of 50 should cap their maximum calcium intake to 2500 mg per day and those over 50 should keep it within 2000 mg per day.
In India calcium tablets for women are readily available over the counter and online. But we recommend you learn about these supplements before you buy them.
Do all women need to take calcium supplements?
Women who keep a healthy diet rich in foods like dairy products (milk, cheese, and yogurt ), soybeans, green leafy vegetables like broccoli, and citrus fruits like oranges, can easily get the required calcium from their diet. If you have such a healthy diet, you do not need any calcium supplement.
Doctors recommend calcium tablets to women who are reaching menopause. Because menopause results in lower estrogen that increases the risk of osteoporosis in menopausal women.
Women suffering from health conditions that limit their body’s ability to absorb calcium such as inflammatory bowel disease or Crohn’s disease need a calcium supplement to fight calcium deficiency.
Do women in their 20s need calcium?
Whether calcium tablet is necessary for women in their 20s or not is a common conundrum.
Studies have shown that less or no calcium intake during the growing years among women increases the risk of osteoporosis later in life. This is because bone strength during the later years depends on the development of the bones earlier in life. This is why women in their 20s need to have sufficient calcium in their body to attain peak bone mass. The peak bone mass is the amount of bone tissue that the human body skeleton can attain healthily.
If younger women are not able to maintain their daily recommended dose of calcium, then, yes, they do require calcium tablets.
Best Calcium Tablets for Women: Different Types of Calcium Supplements Available
Calcium supplements are made from several different kinds of calcium compounds. The major difference between these compounds is the varying amount of mineral calcium, which is also referred to as elemental calcium. The most common compounds present in calcium tablet are:
- Calcium carbonate (40% elemental calcium)
- Calcium citrate (21% elemental calcium)
- Calcium lactate (13% elemental calcium)
- Calcium gluconate (9% elemental calcium
Among these, the 2 main forms of calcium supplements are carbonate and citrate. These 2 forms of calcium tablets also differ in their absorption rate.
Calcium Carbonate Supplements
The cheapest and most widely available form, calcium carbonate tablets contain 40% elemental calcium. This is why such supplements deliver a lot of calcium in a small serving. Such calcium pills are recommended to be taken with food for optimal absorption. Also, due to high elemental calcium concentration, these supplements are more likely to cause side effects such as gas, constipation and bloating.
Calcium Citrate Supplements
A more expensive form, these supplements have 21% elemental calcium requiring more tablets to get the amount of recommended calcium. However, calcium citrate is more easily absorbed than calcium carbonate and can be taken with or without food.
Women suffering from irritable bowel syndrome must take calcium citrate supplements. These are the best calcium tablets for women who have low levels of stomach acid, a condition much more common in older people who take medication for acid reflux.
When you buy calcium tablets, you will often find them combined with other vitamins and minerals.
Calcium, Magnesium and Zinc Supplements
You will often find that calcium tablets also contain magnesium and zinc.. This is because calcium, magnesium and zinc are the most vital minerals required for several bodily processes and these combinations have become very popular because they help with a lot of things like:
Improved bone health
Calcium is the main mineral in your bones which is why maintaining its adequate amount per day is necessary. Zinc also helps bone health as it promotes bone-building cells and inhibits the formation of cells that encourage bone breakdown. Magnesium on the other hand helps in converting vitamin D into its active form, contributing with calcium absorption.
Improve your mood
Both magnesium and zinc are fundamental to brain signals and nerve processes. If you are not getting enough of these minerals, then taking calcium supplements with magnesium and zinc can help elevate your mood.
In several studies, it is found that magnesium may help in reducing the feeling of anxiety as well as benefit depressive symptoms. Meanwhile, a study on over 14,000 people revealed that.
When calcium is combined with magnesium, and zinc, it boosts your immunity and reduces inflammation. Magnesium supplements have shown to and also reduces the risk of immune inflammation. Zinc is also very important in the development and function of many immune cells. Zinc supplementation can help combat infections and aid wound healing.
May improve sleep quality
Magnesium and zinc may help improve sleep quality as shown by many studies. It is found in many studies that magnesium stimulates the body’s parasympathetic nervous system, giving a sense of calm and relaxation.
Available as tablets, capsules and even powdered versions, you must know the right dosage of these minerals for health benefits.
The typical daily dosage recommendations for calcium-magnesium-zinc are:
- Calcium: 1,000 mg — 100% of the Daily Value (DV)
- Magnesium: 400–500 mg — 100–125% of the DV
- Zinc: 15–50 mg — 136–455% of the DV
Calcium tablets come in numerous formulations. These formulations will have a varying percentage of magnesium and zinc.
Top 10 Calcium Tablets for Women Overview
|Supplement Name||Calcium Type (with amount)||% of Daily Value||Magnesium Type (with amount)||% of Daily Value||Zinc type (with amount)||% of Daily Value|
|1. Himalayan Organics Calcium + Magnesium + Zinc D3 & B12||Calcium Citrate (1000 mg)||100%||Magnesium hydroxide (100mg)||25%||Zinc sulphate monohydrate (4mg)||26.6%|
|2. Boldfit Calcium Magnesium Zinc||Calcium citrate Malate (1000mg)||40%||Magnesium sulphate-10 mg||2.9%||Zinc sulphate-12 mg||100%|
|3. TrueBasics Advance Calcium||Calcium citrate malate-1000mg||41.7%||Magnesium is-75 mg||24.2%||Zinc-5 mg||50%|
|4. Naturyz Calcium Plus||Calcium citrate-500 mg||36.6%||Magnesium citrate-300 mg||**||Zinc sulphate-7.5 mg||62.5%|
|5. Carbamide Forte Alfalfa||Calcium citrate Malate-1200mg||42%||Magnesium oxide-91.5 mg||16%||Zinc gluconate-32.5 mg||100%|
|6. Healthkart HK Basic Calcium||Calcium citrate-1000 mg||41.66%||Magnesium oxide-100 mg||32.26%||Zinc sulphate-4 mg||40%|
|7. Lupinlife Corcal Bone & Beauty||Calcium carbonate from Coral grains-225 mg||37.5%||TRACES||—||TRACES||—|
|8. Simply Nutra Alfalfa Calcium + Citrate Malate||Calcium citrate Malate-1200 mg||42%||Magnesium oxide-91.5 mg||16%||Zinc gluconate-32.5 mg||100%|
|9. GNC Calcium Plus Magnesium & Vitamin D3||Calcium carbonate-600 mg||**||Magnesium oxide-200 mg||**||Not Present||**|
|10. End2End Nutrition Calcium Vitamin D3||Elemental calcium-1000 mg||100%||Elemental magnesium-600 mg||100%||Zinc-15 mg||100%|
* Daily percentage dosage value is of the elemental mineral in its pure active form.
**Required daily dose value is not established by the manufacturer.
|1. Himalayan Organics Calcium + Magnesium + Zinc D3 & B12||Vegetarian and organic calcium tablets Himalayan|
|2. Boldfit Calcium Magnesium Zinc||Users have reported digestive issues. Consult your doctor before use if you have any digestive disorders.|
|3. TrueBasics Advance Calcium||This is a non-vegetarian supplement, be careful.|
|4. Naturyz Calcium Plus||Gluten-free, vegetarian calcium tablets.|
|5. Carbamide Forte Alfalfa||You will have to take dosage for a longer period to see results|
|6. Healthkart HK Basic Calcium||Only for non-vegetarians.|
|7. Lupinlife Corcal Bone & Beauty||Some bloating issues are reported by women.|
|8. Simply Nutra Alfalfa Calcium + Citrate Malate||Some users have reported autoimmune response from alfalfa present in the supplement.|
|9. GNC Calcium Plus Magnesium & Vitamin D3||Suitable for non-vegetarians.|
|10. End2End Nutrition Calcium Vitamin D3||Users have complained of uncomfortable smell.|
Best Calcium tablets for women
1. Himalayan Organics Calcium + Magnesium + Zinc D3 & B12
As compared to other supplements on the list, these calcium tablets from Himalayan Organics have almost twice the vitamins and minerals.
Along with magnesium and zinc, these calcium tablets also have vitamin D 3 and B12. All these minerals working together help to make bones denser. This supplement is good for immunity and bone density. It is also suitable for vegetarians.
2. Boldfit Calcium Magnesium Zinc
If you need calcium supplement especially made for joint health, then this calcium, magnesium and zinc supplement is an amazing product. Also provided with the benefits of vitamin D and B12, this calcium citrate supplement easily gets absorbed in the body without any side effects. It is best for women with digestive issues.
3. TrueBasics Advance Calcium
TrueBasics Advance Calcium is best for postmenopausal calcium management in women. This is one of the best calcium tablets as it comes with natural extracts like moringa and alfalfa. These natural extracts along with proven ingredients like Actissus, magnesium, and zinc help in meeting the increased nutritional requirement of adult age women.
4. Naturyz Calcium Plus
An effective formulation with calcium citrate, magnesium and zinc, Naturyz Calcium Plus is a well-balanced supplement for women. These calcium tablet help develop immunity, keep bone density high and the vitamin D present in active form helps with calcium absorption and proper bone mineralisation.
5. Carbamide Forte Alfalfa + Calcium Citrate Malate 1200mg + Vitamin D + K2 (MK 7) Vegetarian Tablet
One of the cheapest supplements on the list, Carbamide Forte Alfalfa + Calcium Citrate Malate 1200mg + Vitamin D + K2 (MK 7) Vegetarian Tablets are best for all age groups of women. With the highest calcium concentration along with some essential nutrients like vitamin D and K2, magnesium and zinc, these tablets help reduce joint and bone pain and also relieve swelling. For women suffering from osteoporosis, these are the best calcium tablets.
6. Healthkart HK Basic Calcium
HealthKart is regarded as one of the best supplement brands in the country. This is why HK Basic calcium tablets for women are included in our list of best supplements. We recommend these calcium tablets for Indian women who are in their 20s and 30s as calcium carbonate is the active ingredient in this supplement. The high quantity of elemental calcium in this supplement is useful in reaching peak bone density during growth years.
7. Lupinlife Corcal Bone & Beauty
Women who follow a vegan diet will find it hard to buy calcium tablets for women that are 100% natural and organic. Fortunately, Lupinlife Corcal Bone & Beauty is an Ayurvedic formulation that is a unique blend of calcium carbonate along with 70+ trace minerals like magnesium, zinc, gold and silver. These calcium tablets for women are not only good for bone health but also help in maintaining healthy hair, skin and nails.
8. Simply Nutra Alfalfa Calcium + Citrate Malate
Simply Nutra Alfalfa Calcium + Citrate Malate is a supplement that is especially helpful for boosting immunity and relieving joint pain. The active calcium citrate present in these tablets make bones stronger and reduce the risk of joint pain and bone fractures.
9. GNC Calcium Plus Magnesium & Vitamin D3
These calcium tablets from GNC contain calcium magnesium and vitamin D, all of which are needed for bone and joint health. This supplement also promotes healthy muscles and cartilage.
10. End2End Nutrition Calcium Vitamin D3
End2End Nutrition Calcium is ideal not only for women but for men as well. Women who lead an active lifestyle and cannot get enough calcium through a natural diet can use these calcium tablets to meet their daily requirement of not only calcium but magnesium and zinc as well. While calcium and magnesium help in the mineralisation of the bones, the zinc present help in the synthesis of collagen in bone tissue.
How to choose the best calcium tablets for women?
We picked these calcium tablets for our list after thorough research and discussion with the experts based on amount of calcium, tolerability, absorbability, and supplement form.
We hope you will learn everything about calcium tablets from this guide.
Women can easily identify calcium deficiency if they are often facing problems like back pain, joint aches and weaker bones. Calcium tablets listed here can be very helpful to get a daily dose of recommended calcium, magnesium, and zinc.