Menopause and Calcium. Why you should maintain adequate calcium intake

Numerous bodily functions, such as the transmission of nerve impulses, muscle contraction, and blood coagulation, depend on calcium. Despite the fact that the skeleton contains over 90% of the body's total calcium when plasma calcium levels are insufficient, the bones are used to supplement the body's calcium needs.

When serum calcium levels are normalized, the cycle that occurs when serum calcium levels are low is broken, and bone turnover returns to normal. When serum calcium levels are low, the body releases a parathyroid hormone, which stimulates the production of calcitriol, which in turn causes bone resorption and calcium release1.

Oestrogen synthesis decreases after menopause, which reduces a woman's body's capacity to store calcium from food. For many years, individuals have relied on calcium supplements to prevent calcium loss, maintain their bone mass over time, and prevent or treat osteoporosis. Because peak bone mass is reached between the ages of 25 and 35 and gradually declines afterward, women of all ages who are unable to get enough calcium from their diets should take a supplement. br

Postmenopausal women, whose calcium intake naturally declines with age, require calcium supplements in particular. As it helps the body absorb calcium, vitamin D is essential for maintaining healthy bones. People over 60 need to consume more vitamin D from their diets or take supplements because skin produces less vitamin D as they age. Age-related increases in parathyroid hormone and bone resorption are largely mitigated by calcium and vitamin D2.

Even though most postmenopausal women do not get enough calcium in their diets, it is best absorbed from dietary sources, so these women frequently turn to supplements. In the United States, adults take in about 600 mg of elemental calcium each day on average3. Depending on the specific situation, different amounts of calcium are advised for postmenopausal women. In a 1994 consensus statement, the National Institutes of Health advised postmenopausal women to get 1500 mg of elemental calcium daily, either from their diet or from supplements; for younger women receiving hormone replacement therapy, the suggested daily calcium intake is 1000 mg. Other treatments for osteoporosis, according to the National Institutes of Health, are ineffective if calcium and vitamin D intake are not simultaneously increased. The Institute of Medicine's (IOM) Food and Nutrition Board also makes dietary recommendations, with a daily elemental calcium intake target of 1200 mg3,4. The National Osteoporosis Foundation recommends 800-1000 IU, while AACE advises 800 IU for the elderly 5.

Calcium Supplements:

Even though we might be able to get the recommended daily intake of calcium from our regular diet, we may want to increase it during menopause. Ensure that we get enough calcium in our diet by including high-calcium foods such as dairy products (cheese, milk, goat cheese, yoghurt), green leafy vegetables, tofu, salmon, soy or almond products.

Altering your diet alone may not be enough to improve bone density, so you should also think about taking a calcium supplement. Vitamin D aids in the body's absorption of calcium, so it's a good idea to take a multivitamin that contains both calcium and vitamin D. Supplementing with vitamin D and calcium during menopause helps promote bone health as you age6.

Reference:

  1. Calcium & Menopause. Learn more.
  2. North American Menopause Society. The role of calcium in peri- and postmenopausal women: 2006 position statement of the North American Menopause Society. Menopause 13, 862–877; quiz 878–880 (2006).
  3. Institute of Medicine (US) Standing Committee on the Scientific Evaluationof Dietary Reference Intakes. Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride. (National Academies Press (US), 1997).
  4. Nieves, J. W. Calcium, vitamin D, and nutrition in elderly adults. Clin Geriatr Med 19, 321–335 (2003).
  5. Calcium/Vitamin D Requirements, Recommended Foods & Supplements. Learn more.
  6. How Menopause Affects Calcium and Vitamin D Intake. Learn more.