I wanted to discuss the importance of calcium intake around menopause.
🦴The menopausal transition can result in significant bone loss, and risk of osteoporosis. In those postmenopausal women diagnosed with osteoporosis, approximately 40% will develop a fragility fracture
🩺PREVENTION IS KEY and is a combination of lifestyle, exercise and adequate calcium intake.
⭐ The target calcium intake for most postmenopausal women is ~1300mg.
⭐Vitamin D (1000units )is also recommended to help with calcium absorption, available through adequate sunlight exposure (significantly less in the winter months) and supplementation.
So how do you source Calcium? Have you tried a supplement? Some women find taking one tablet a day fits in best with their lifestyle. BUT it can often leave a chalky unpleasant taste in your mouth and you may wish to seek dietary sources.
In general the following food groups are enriched with calcium:
🦴Dairy such as milk, cheese, butter and yoghurt
🦴Tofu/ soya bean products
🦴Fish, in particular those with bones
🦴Cereals and fortified flour
🦴Beans and nuts such as almonds
🦴Fruits such as dried apricots and figs
🦴Leafy vegetables such as Kale and broccoli
🦴Water rich in calcium
There are some great resources-I often signpost my patients to the following:
🏅The British Dietician Association has a great table outlining different sources of calcium and the doses available in each food group:
https://www.bda.uk.com/resource/calcium.html
🏅 The International Osteoporosis Foundation has a simple calculator to work out if you are getting enough calcium from your diet:
https://www.osteoporosis.foundation/educational-hub/topic/calcium-calculator
For more support with your menopause care and to book an appointment, contact me at
