Benefits of Calcium for Menopausal Women

As a child, you may have overheard your parents talking about the importance of getting enough calcium to support building strong bones.

But the benefits of this essential nutrient don’t just stop at childhood. In fact, calcium plays a vital role in several key functions throughout the body as you age— and your daily requirement for it may increase if you’re approaching menopause.¹

So, what exactly is this relationship between calcium and menopause? How much calcium should a menopausal woman seek to include in her diet, and what are the best sources of calcium to consider during menopause?

Let’s dive in, below.

Calcium and Menopause — What’s the Big Deal?

Why exactly is calcium so important? We know that calcium is necessary for supporting strong bones, preventing certain diseases, and more. But here, we’ll break down a few of its most well-known and critical jobs throughout the body.

Calcium Supports Bone Health

The rumors you’ve heard about calcium are true— it’s a critical nutrient in supporting and maintaining bone health. The most abundant mineral in the body, 99% of the body’s calcium resides in our bones and teeth.² That means without the proper amounts of calcium, some individuals may be at risk for issues such as tooth loss, as well as fractured bones or reduced bone-mineral density.³

As noted above, as children grow, calcium helps to build strong bones. However, its benefits extend well into adulthood, as adequate calcium intake helps to maintain bone health and slow down age-related bone loss.^{4, 5}

Calcium May Help Lower Osteoporosis Risk for Menopausal Women

Calcium's bone-protective nature also lends itself to lowering the risk of bone-related conditions such as osteoporosis— a bone-weakening disease that affects one in two postmenopausal women.⁶

Research shows adequate calcium intake, alongside appropriate vitamin D, may help to lower the risk for bone loss and reduce fracture risk in perimenopausal and postmenopausal women.⁷ Considering 20% of bone loss can happen specifically during the menopause transition, consuming enough calcium may be one small step in preserving and maintaining your bone mass.⁸

Benefits of Calcium for Muscle Health

Bone health aside, calcium supports other organs and enables other body functions to continue operating smoothly, too.

Calcium enables muscles to contract, which is one reason athletes or active individuals may experience muscle cramps if they’re not getting enough of this vital nutrient.⁹ Some experts believe optimal calcium intake may also help support muscle functioning of the heart and help with high blood pressure,¹⁰ demonstrating that the benefits of this nutrient extend outside of just aiding bone health.

Your Calcium Needs May be Higher if You’re Approaching Menopause

Women going through the menopause transition may require a higher calcium intake than the average individual.

This is because the reduction in the hormone, estrogen, tends to decrease calcium absorption, specifically starting in perimenopause.¹¹ To protect bone health and lower the risk of osteoporosis,¹² your healthcare provider may suggest calcium supplementation and/or that you consider increasing in the amount of calcium-rich foods in your diet, such as dairy, salmon, and leafy greens.¹³

How Much Calcium Should a Menopausal Woman Take?

While the average adult should aim to consume at least 1,000 mg of calcium daily, women navigating perimenopause, menopause, or postmenopause, aged 51+, may consider incorporating up to 1,200 mg per day.¹⁴ Dietary calcium intake is often preferred to meet as much of the daily calcium requirement as possible versus dietary supplementation alone.

It’s also important to note that proper Vitamin D consumption supports better calcium absorption, so be sure to check with your healthcare provider that you’re getting optimal amounts of both.¹⁵

What are the Best Sources of Calcium?

The body doesn’t naturally produce calcium, so the best sources of calcium will come from your diet and/or incorporating dietary supplements.¹⁶ Examples of some foods to consider to boost your calcium levels, include:^{17, 18}

• Nuts (Almonds, Hazelnuts, Walnuts, Brazil Nuts)
• Seeds (Poppy, Sesame, Celery, and Chia Seeds)
• Green Leafy Vegetables (Broccoli, Kale, Collard Greens )
• Dairy Products (Milk, Cheese, Yogurt)
• Fish (Sardines, Canned Salmon)
• Calcium-Fortified Products (Cereal, Milk Substitutes, )
• Beans
• Lentils

Should I Take Calcium Supplements During Menopause?

It’s important to talk with your healthcare provider before incorporating any new dietary supplements into your routine during menopause. Your physician may or may not recommend calcium supplementation based on your current diet, nutritional needs and gaps, and medical status. There are also some risks to consider that are associated with consuming too much calcium (this is called hypercalcemia) or even kidney stones, so it’s best to reach out to your healthcare provider first, before supplementing on your own.¹⁹

Your Needs Matter During Menopause— And Beyond

Shifting hormones associated with menopause can significantly alter your dietary requirements, including the amount of calcium you should consider consuming daily. Be sure to consult with a healthcare provider or nutritionist about your specific health needs, especially if you’re just starting to explore dietary changes that can better support you during menopause and beyond.

Resources

1. https://my.clevelandclinic.org/health/articles/15049-osteoporosis-prevention-with-calcium-treatment
2. https://www.medicalnewstoday.com/articles/248958#_noHeaderPrefixedContent
3. https://www.healthline.com/nutrition/calcium-deficiency-teeth#symptoms
4. https://www.medicalnewstoday.com/articles/248958#why-we-need-calcium
5. https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/bone-health/art-20045060#
6. https://www.endocrine.org/patient-engagement/endocrine-library/menopause-and-bone-loss#:~:text=One%20in%20two%20postmenopausal%20women,a%20fracture%20during%20their%20lifetime.
7. https://pubmed.ncbi.nlm.nih.gov/11256879/
8. https://www.endocrine.org/patient-engagement/endocrine-library/menopause-and-bone-loss#
9. https://www.cedars-sinai.org/newsroom/runners-world-5-signs-youre-not-getting-enough-calcium/
10. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/calcium-supplements/art-20047097#
11. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3849680
12. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2621390/
13. https://www.healthline.com/nutrition/15-calcium-rich-foods
14. https://www.hopkinsmedicine.org/health/conditions-and-diseases/staying-healthy-after-menopause#
15. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3405161
16. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/calcium-supplements/art-20047097
17. https://www.healthline.com/nutrition/15-calcium-rich-foods#TOC_TITLE_HDR_2
18. https://www.osteoporosis.foundation/patients/prevention/calcium-content-of-common-foods
19. https://www.pennmedicine.org/for-patients-and-visitors/patient-information/conditions-treated-a-to-z/hypercalcemia