Women 20-30 Years Old
Calcium Requirements for Adults
Ages 19-30 = 1000 mg calcium per day
 The twenties are an exciting time of independence and maturity. This phase of life also represents the beginning of the child-bearing years for many women. Pregnancy brings about a whole new level of wonderful and amazing changes to a woman's body, each with its own challenges.
Building Bone - Slow and Steady
As a woman in your twenties, you have already built the majority of your bone mass. However, you will continue to slowly build bone mass over the next decade. While this increase in bone density occurs much more slowly than it did during your teen years, it is still important to be steadfast in practicing healthy bone habits.
Bone Basics
Continuing to participate in regular weight-bearing exercises and getting plenty of vitamins and minerals such as vitamin D and calcium, helps strengthen bones naturally and will reduce the risk of bone-related problems such as osteoporosis later in life. Exercises to consider include walking, running, stair-climbing, weight lifting, and even dancing.
Health Challenges of a Twenty-Something
Your twenties are full of activity and lots of new responsibilities. Life tends to get a bit more complicated with career, family, friend, and community obligations. In addition, as a woman you may be faced with the following health challenges:
- PMS (Premenstrual Syndrome) - the pain and discomfort of PMS is very real and often includes menstrual cramps.
- Pregnancy - having a "baby on board" is a beautiful thing, but it requires extra care in what you eat. If you don't get enough calcium throughout pregnancy, your growing baby will get what it needs from your bone stores, leaving you at risk for the porous, brittle bones of osteoporosis.
- Chronic Dieting - many young women are constantly on a diet. This can be dangerous for bone health. Being thin is a risk factor for osteoporosis. In addition, counting calories makes it very difficult to meet nutrient needs, especially calcium. If you feel you must diet, make sure to take a multi-vitamin along with an additional calcium supplement, like Adora Calcium so that your bones will be protected.
- Drinking Alcohol & Smoking - being 21 and over means you can legally go to clubs where drinking alcohol and smoking are common place. Both habits can lead to bone loss, so practicing moderation and avoiding smoking are the healthiest options.
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