Role of Calcium in Postmenopausal Women

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Why Calcium Matters

  • After menopause, estrogen drops, leading to rapid bone loss.
  • Calcium keeps bones dense, strong, and flexible.
  • Helps prevent osteoporosis, joint pain, and frequent fractures.
  • Supports heart rhythm, nerve function, and muscle strength.
  • Helps maintain teeth health and prevent brittle nails.

 

Did You Know?

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  • Women can lose up to 20% of bone density in the first 5–7 years after menopause!
  • Caffeine, alcohol, and smoking reduce calcium absorption.
  • Stress hormones (like cortisol) can also weaken bones over time.
  • Certain medicines (like steroids or thyroid drugs) may increase calcium loss — discuss with your doctor.

Daily Calcium Requirement

Around 1,200 mg/day for postmenopausal women10.

 

Best Sources of Calcium

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  • Dairy: milk, curd, paneer, cheese
  • Plant-based: ragi, sesame seeds, almonds, tofu
  • Leafy greens: kale, spinach, broccoli
  • Fortified foods: orange juice, cereals, soy milk
  • Fish with soft bones: sardines, salmon

https://nutritionsource.hsph.harvard.edu/calcium/

Vitamin D – The Calcium Partner

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Needed for calcium absorption.

Get 15–20 minutes of sunlight daily or take supplements as advised.

Lifestyle Tips for Bone Health

  • Include weight-bearing exercises (walking, jogging, yoga).
  • Maintain a balanced diet rich in protein, magnesium, and vitamin K.
  • Limit salt, soft drinks, and processed foods.
  • Do regular bone density scans (DEXA test) after 45 years.
  • Keep a check on posture — poor posture increases fracture risk.

 

When to Consider Supplements

  • If dietary intake is low, take calcium carbonate or calcium citrate (as prescribed).
  • Always take supplements after meals for better absorption.

 

Key Takeaway

Calcium isn’t just about strong bones — it’s about staying active, confident, and independent in the golden years.

Healthy bones today mean graceful aging tomorrow! 

 

References

  1. Heaney, R. P. Estrogen-calcium interactions in the postmenopause: a quantitative description. Bone Miner 11, 67–84 (1990).
  2. Kerksick, C. M. et al. Differential Impact of Calcium and Vitamin D on Body Composition Changes in Post-Menopausal Women Following a Restricted Energy Diet and Exercise Program. Nutrients 12, 713 (2020).
  3. Yong, E. & Logan, S. Menopausal osteoporosis: screening, prevention and treatment. Singapore Med J 62, 159–166 (2021).
  4. Agostini, D. et al. Muscle and Bone Health in Postmenopausal Women: Role of Protein and Vitamin D Supplementation Combined with Exercise Training. Nutrients 10, 1103 (2018).
  5. Ohgitani, S., Fujita, T., Fujii, Y., Hayashi, C. & Nishio, H. Nail calcium and magnesium content in relation to age and bone mineral density. J Bone Miner Metab 23, 318–322 (2005).
  6. Robitaille, J. et al. Prevalence, Family History, and Prevention of Reported Osteoporosis in U.S. Women. Am J Prev Med 35, 47–54 (2008).
  7. Camacho, P. M. et al. American Association of Clinical Endocrinologists/American College of Endocrinology Clinical Practice Guidelines for the Diagnosis and Treatment of Postmenopausal Osteoporosis—2020 Update. Endocrine Practice 26, 1–46 (2020).
  8. Osella, G. et al. Cortisol secretion, bone health, and bone loss: a cross-sectional and prospective study in normal nonosteoporotic women in the early postmenopausal period. Eur J Endocrinol 166, 855–860 (2012).
  9. Tannirandorn, P. & Epstein, S. Drug-Induced Bone Loss. Osteoporosis International 11, 637–659 (2000).
  10. The role of calcium in peri- and postmenopausal women. Menopause 13, 862–877 (2006).