The best sources of calcium for women going through menopause are foods that are rich in this mineral, as well as calcium supplements if needed. Getting enough calcium is crucial during this time, as estrogen levels drop rapidly during menopause, leading to accelerated bone loss. The National Institutes of Health recommends 1,200 mg of calcium daily for women over 50.
Dietary sources
Some excellent dietary sources of calcium include:
- Dairy products like milk, yogurt, and cheese
- Canned fish with bones such as sardines and salmon
- Fortified plant-based milks and juices
- Leafy greens like kale, broccoli, and spinach
- Beans, lentils, and soybeans
- Tofu set with calcium sulfate
- Nuts and seeds such as almonds, chia seeds, and sesame seeds
Consuming enough vitamin D and vitamin K is also important, as they help with calcium absorption and bone building.
Supplements
If getting enough calcium from food is challenging,
calcium supplements can help fill the gap.
The two main types are calcium carbonate and calcium citrate.
Calcium carbonate is commonly recommended, as it:
- Provides a high amount of elemental calcium per dose
- Is affordable and widely available
Calcium citrate is also a suitable option, especially for those with:
- Digestive issues who don't handle calcium carbonate well
- Reduced stomach acid due to age
Calcium citrate doesn't require acid for absorption like calcium carbonate does. Other calcium supplements like coral calcium are not recommended due to concerns over lead contamination and poor absorption.
When to take supplements
The body can only absorb 500-600 mg of calcium at a time. It's best to split up the daily dose and take calcium supplements in
500 mg increments twice a day with food for optimal absorption. Avoid taking supplements close to bedtime, as the calcium may impair sleep.
Other menopause recommendations
Making lifestyle modifications during menopause can also give the bones a boost:
- Get regular weight-bearing and muscle-strengthening exercise
- Maintain a healthy BMI
- Limit sodium and protein intake
- Quit smoking and consume alcohol moderately
In some cases,
hormone therapy may be an option for severely low bone density. Consulting a doctor about risks and benefits is recommended.
The physicians at
Wellness Hormone Clinic specialize in tailored menopause treatment plans involving diet, exercise, supplements, and hormone therapy as needed. Our integrated approach helps women transition through menopause smoothly while preventing bone loss and other complications.
Schedule a consultation today to discuss your symptoms and health goals. We develop customized solutions so you can continue thriving during this next chapter of womanhood.
