Introduction
Calcium is a mineral that is essential for maintaining
healthy bones and preventing osteoporosis, especially in menopausal women.
Menopause is a time in a woman's life when natural hormonal changes lead to the
end of her menstrual cycle. During menopause, women go through significant
physiological changes that increase the risk of osteoporosis, a condition that
weakens bones and makes them prone to fractures.
Why Calcium is Important for Menopausal Women
Bone Health
As women age, bones lose their density and become fragile,
making them susceptible to breaks and fractures. As estrogen levels decrease
during menopause, women lose calcium from their bones at a faster rate, leading
to an increased risk of osteoporosis. By taking sufficient amounts of calcium,
menopausal women can help keep their bones healthy and strong, reducing their
risk of bone fractures and breaks.
Blood Pressure
Calcium also plays an important role in reducing blood
pressure in menopausal women. High blood pressure is a common health issue that
increases the risk of heart attack, stroke, and other cardiovascular diseases.
By incorporating more calcium into their diet, menopausal women can lower their
blood pressure and reduce their risk of these health issues.
Muscle and Nerve Function
Calcium intake is also essential for maintaining healthy
muscle and nerve function. Menopausal women may experience muscle weakness,
cramps, and other neurological symptoms as their bodies undergo hormonal
changes. By taking additional calcium, they can improve their muscle and nerve
function and reduce the severity of these symptoms.
Mood Improvement
Another benefit of calcium intake for menopausal women is
its ability to improve their mood and reduce symptoms of depression. Many
studies have shown a link between depression and low calcium levels. Women
going through menopause may experience depression and mood swings due to
hormonal changes. By taking more calcium, they can improve their mood and
reduce these symptoms.
Calcium Dosage
Bone loss and fracture risk increase in menopausal and
postmenopausal women when dietary intake of calcium is less than 700-800
mg/day. Aim for 1,300 to 1,500 mg of dietary calcium intake every day. Levels
greater than 2,500 mg/day are not recommended. To ensure adequate calcium
absorption, a daily intake of 400–600 IU of vitamin D is recommended, either
through sun exposure or through diet or supplementation. Since no accurate test
to determine calcium deficiency exists, clinicians should focus instead on
ensuring that a woman consumes enough calcium to meet the recommended levels.
Diet and Calcium
You can work out from your diet whether you are taking in
this much calcium every day by looking at the calcium content of food and
drink. It’s always preferable to get enough calcium naturally through your diet
if you can. Your body is designed to absorb natural vitamins and minerals and
will not absorb so well from any alternative source. However, for many women,
ingesting this much calcium in the diet isn’t possible.
Milk and dairy products are the most well-known sources of
calcium. They contain high amounts of calcium, which can easily be absorbed by
the body. A glass of milk (250ml) contains around 300mg of calcium, and a 30g
slice of cheese contains approximately 200mg. Yogurt is another dairy product
that is a great source of calcium. It is a healthy option, as it contains
probiotics that enhance the digestion process, leading to better absorption of
calcium. Fortified dairy products like tofu, soy milk, and orange juice are
also good sources of calcium for those who don't consume dairy.
Dark green leafy vegetables, such as broccoli, kale,
collards, and spinach, are excellent sources of calcium. These vegetables are
also high in fiber, vitamins, minerals, and antioxidants, making them a
superfood. For instance, 100g of cooked kale contains 140mg of calcium while
100g of cooked spinach contains 136mg of calcium. However, these vegetables
also contain oxalates that can bind with calcium and prevent its absorption, so
it requires careful preparation to optimize calcium absorption.
Fish that are canned with bones, such as salmon and
sardines, are also high in calcium. The bones of these fish are soft enough to
be consumed, and they are rich in calcium. In addition, fish also contains
Omega-3 fatty acids, Vitamin D, and proteins that are beneficial for our
overall health. Canned sardines typically have 300mg of calcium per 100g of
serving, while salmon contains 200mg per 100g.
Nuts and seeds, particularly almonds and sesame seeds, are
also beneficial sources of calcium. These seeds and nuts contain high levels of
calcium, as well as other important minerals, such as magnesium, potassium, and
phosphorus. Additionally, they are also rich in protein and fiber, making them
a healthy snack option. Some other examples of nuts and seeds that are good
sources of calcium include hazelnuts, chia seeds, and sunflower seeds.
Are calcium supplements effective?
Many research studies have shown that taking calcium
supplements does slow bone loss and can reduce fractures. Here are a few
relevant studies:
- A 2015
meta-analysis of 59 randomized controlled trials concluded that both
increasing dietary calcium, and taking calcium supplements,
resulted in small increases in bone mineral density (BMD).
- Increasing
dietary calcium increased BMD by 0.6-1% at the hip and total body at 1 year,
and by 0.7-1.8% at both these sites plus at the hip and vertebral spine at
2 years.
- Calcium
supplements increased BMD by 0.7-1.8% at all 4 of these sites, but also at
the forearm, by 1 year, then at 2, and 2.5 years.
The results from taking increased calcium in the diet, and
from taking calcium supplements, were felt to be broadly similar.
- In
2014, the US Preventative Task Force published a
meta-analysis of 16 randomized controlled trials, of postmenopausal women
taking calcium 1000 mg/day plus vitamin D, and concluded taking these
supplements reduced fracture risk by 12%.
- A 2007
meta-analysis of 29 randomized controlled trials, including 63,897
postmenopausal women, looking at calcium and vitamin D for
bone loss and fracture prevention had very positive findings. The
authors concluded a significant, 12% reduction in the risk of
fractures, plus a significantly reduced annual rate of bone loss of 0.54%
at the hip, and 1.19% at the spine. In studies where women had over 80%
compliance with treatment, fracture risk was reduced by even further – by
24%. Best effects were seen with calcium at doses of 1000-1200 mg/day and vitamin
D of 800IU or higher.
- In
2015, the British Medical Journal (BMJ) published a
large, systematic review of the evidence to support increasing calcium
intake through diet or calcium supplements to prevent fractures. Overall,
the authors concluded calcium supplements were ineffective at reducing
fractures. However, they did report an 11% reduction in all
fracture risk and an 11% reduction in vertebral fractures from calcium
supplements.
Sources and Additional Information:
https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/menopause-and-osteoporosis
https://www.openaccessgovernment.org/calcium-supplements-for-menopausal-women/93649/
https://www.medscape.com/viewarticle/737143_2