Calcium Needs During Menopause

By Latoya Cruz

As our body grows and changes, so does its need for certain nutrients. Calcium, in particular, is required at a higher dose for women during menopause compared to those who are not yet menopausal.

In this article, we look at why the female body needs more calcium during menopause, the best ways to absorb calcium, and how to ensure menopausal women are consuming enough calcium.

As the female body matures, certain processes start to change and slow down, including our metabolism and how effectively we can absorb nutrients and store them in our muscles and bones. In turn, our muscles and bones are prone to breakdown and breakage unless we ensure we are consuming adequate nutrient intake. Menopausal and peri-menopausal women are at risk of bone loss and bone fractures. This is due to bone loss caused by a decrease in oestrogen levels, resulting in a lower production of calcium. There is also an increase in urinary calcium excretion and calcium resorption within this category of women. However, by consuming enough calcium through diet and supplementation, these women are less likely to have the same risk factors compared to someone who may be depleted or malnourished in calcium.

Research suggests that menopausal women should consume 1200mg of calcium per day to minimise their chances of developing conditions such as bone loss and osteoporosis. Osteoporosis is characterised by weak bones, increased risk of bone fractures, and high risks of falls. By including a variety of calcium-rich foods in our diets, such as chia seeds, dairy products, salmon, sardines, tofu, nuts, beans and legumes, and leafy greens like spinach, we are offering our bodies the nutrition it needs to maintain bone mass and density.

Further research also shows that consuming vitamin D alongside calcium will also increase the absorption rate of the mineral. Some easy ways to up vitamin D intake include exposure to sunlight, supplementation, and diet. Think salmon, eggs, sardines, and red meat.

You may be alerted to the fact that you have become deficient in calcium due to some signs and symptoms that the body may show. These signs and symptoms usually present as muscle cramps and spasms, twitching muscles, or pins and needles in the hands and/or feet. You may also start to notice dry skin, weak nails, and coarse hair. Other signs may present as a lack of energy, brain fog, exhaustion, and in some cases, insomnia. A simple blood test through your GP can help determine calcium levels within the blood.

While calcium absorption is important during all stages of life, it becomes particularly important later in life. During these later stages such as menopause, women need to ensure they are consuming enough calcium each day to maintain healthy bone mass and prevent the onset of osteoporosis. In many cases, consuming a daily calcium supplement is ideal to ensure adequate intake is being met for the prevention of disease.