Calcium and Vitamin D for Menopause

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What is the importance of Calcium and Vitamin D for Menopause? Calcium and Vitamin D play a crucial role in supporting bone health and overall well-being during menopause. Emerging research suggests they may also help protect ovarian reserve, though more studies are needed to understand their full impact on early menopause

Graphic showing a woman focusing on bone health during menopause, with icons of nutrition and wellness activities.

Menopause and Bone Health

Early menopause, occurring before age 45, affects about 10% of women in Western populations, increasing risks for issues like osteoporosis, cardiovascular disease, and cognitive decline. This early cessation of fertility can also pose emotional and financial challenges, especially for women delaying childbearing. While genetics play a role, research suggests lifestyle factors like diet may influence menopause timing. Calcium and vitamin D, vital for reproductive health, might help protect ovarian reserve, though more studies are needed to clarify their effect on early menopause.

Peri- and post-menopausal women face higher risks of tooth decay, bone loss, and fractures. Vitamin D and calcium strengthen bones and teeth, so getting enough through sunlight, diet, and supplements is vital during this time of hormonal changes.

Learn more about supplements for menopause and nutrition for menopause.

Estrogen and Its Effects on Bone Health

During menopause, estrogen levels lower, and this plays a significant role in bone integrity. Estrogen helps bones stay strong by using calcium to make new bone. It also helps slow the breakdown of bone that naturally occurs in the body. Estrogen also helps our bodies absorb calcium while slowing down the excretion of calcium from our bodies during digestion.

Calcium

Calcium is a mineral that we need to get from our diet. It is necessary for many functions of the body, including bone growth, muscle contractions, blood clotting, and nervous system functions like messaging to and from the brain with other parts of the body.

Unless pregnant, the typical adult female recommendation is 1000mg of calcium each day. However, menopausal women need more. It is recommended that menopausal women take 1200 mg of calcium every day.

As always, diet is the best way to get calcium, but sometimes a calcium supplement is necessary. Dietitians can determine calcium needs by reviewing food history and biometric assessments such as bone density measures.

What foods have calcium?

An assortment of calcium-rich foods such as cheese, yogurt, and broccoli.

Vitamin D

Vitamin D is a hormone very important to overall health, including bone health. It works with calcium to help the gut absorb calcium during digestion so it can move through blood to teeth and bones. Absorption is necessary to keep calcium from being eliminated from the body.

Vitamin D is also necessary for bone remodeling because it works with calcium to build bone and prevent bone loss. These processes help to minimize bone loss, osteoporosis, and bone fractures.

How do I get Vitamin D?

Sunlight, specifically UVB rays, helps the body make a useful form of vitamin D. It is a natural way to activate the skin to make cholecalciferol, which most of us know as vitamin D3. Vitamin D3 is then processed in the liver and kidneys to its active form—calciferol.

Vitamin D levels depend on several factors – where you live and your ability to get outside in sunlight, what you eat, age, and weight. The best source of vitamin D is 10-20 minutes of sun exposure to the skin.

Any more than that can cause sunburns or be harmful. Excessive UVB rays are thought to cause cancer. For many, getting enough UVB sun rays to produce D3 in the skin can be hard, especially in late fall through early spring or places farther from the equator.

Aging slows the processing of vitamin D and its conversion to active forms, making it more inefficient. Carrying extra weight also increases the need for vitamin D.

When these factors are in play and vitamin D needs are not met, it is important to eat foods that give us vitamin D. Even then, we may be deficient and still need a vitamin D3 supplement.

Foods with Vitamin D

A colorful spread of vitamin D sources, featuring fatty fish, egg yolks, and fortified cereals on a clean white background.

Daily requirements of Vitamin D

The daily recommended amount of Vitamin D for average adults ages 19-70 is 600IUs. Those who do not get enough Vitamin D to meet these recommendations should supplement with 400 IU of vitamin D each day unless directed otherwise by a medical professional. Too much Vitamin D and calcium can lead to uncomfortable symptoms like constipation and kidney dysfunction.

Menopausal women need to have an appropriate intake of vitamin D, whether it is from sunlight, diet, or supplementation. The National Institute of Health recommends that women over 50 should get 800IUs of vitamin D per day.

Conclusion

Calcium and Vitamin D are essential for maintaining bone health and overall well-being during menopause, particularly as declining estrogen levels increase the risk of osteoporosis, fractures, and tooth decay. Early menopause is linked to greater health risks, including cardiovascular disease and cognitive decline, with diet playing a potential role in menopause timing.

While calcium supports bone growth, muscle function, and nerve signaling, vitamin D enhances calcium absorption and bone remodeling, making adequate intake crucial during menopause. Given factors like aging, sun exposure, and diet, menopausal women should aim for 1200 mg of calcium and 800 IU of vitamin D daily through food, sunlight, or supplements to protect long-term health.