Bone Health: Reasons Why You Need Calcium Supplements
Female strength can go past the prime years of 30s. The secret? A healthy mind and body, fortified with essential nutrients that address age-specific health concerns. For women going through perimenopause (or 45 years old and up), calcium is one of these essential nutrients. Read on to learn about bone health during their advancing years along with reasons why you need calcium supplements.
The Link Between Estrogen & Bone Health
During perimenopause or the transition leading to menopause, the production of hormones estrogen and progesterone in the ovaries fluctuates. This irregularity in hormone production is behind the many symptoms associated with menopause.
For bones specifically, the drop in estrogen levels affects bone strength and integrity. Joints are also weaker and prone to inflammation, which is why joint pains are also usual during and after menopause.
Reasons to Up Your Calcium Intake
Adequate levels of calcium is needed to address bone loss and possible joint pains that follow the drop in estrogen during perimenopause and menopause. And if you need more reasons on why calcium is important especially for women, consider these facts.
- Women are at a higher risk of osteoporosis
A bone condition that causes bones to thin and weaken over time, osteoporosis affects women more than men. This is because women tend to have smaller, thinner bones. Osteoporosis is a high possibility especially for women in their postmenopausal age (or after 12 months of missing menstruation).
- Vegan or high-protein diets are low on calcium
Some women follow a strict vegan or high-protein diet –- both of which can cause inadequate calcium intake leading to osteoporosis.
High-protein diet can cause the body to get rid of calcium through urinary excretion. This happens due to bone resorption or a biological process resulting in bone shrinkage or loss. The same applies to women who follow a strict vegan diet. Vegans who have very restricted consumption for dairies (which are a good source of calcium) are more susceptible to bone issues such as osteoporosis and joint pains.
- Osteoporosis medications may not be enough
Women who are being treated for osteoporosis may be getting some medications, but they still need proper supplementation to get the full benefits of their medicine to boost their bone health. This can be addressed by taking calcium supplements.
Calcium Through Good Diet & Supplements
According to FNRI, the recommended daily intake of calcium for Filipino women is 800 mg per day for female adults. For women over 50 and everyone over 70, 1,200 mg per day is the ideal amount. Textbooks and online reads suggest that the best way to reach this ideal is through well-planned meals with calcium-rich sources such as milk, cheese, yogurt, sardines, beans, nuts and green leafy vegetables.
However, most do not meet their calcium needs through diet. A recent research done by Creighton University in Nebraska says that “85% of postmenopausal women only got an average 727 milligrams of calcium per day”.
Fortunately, calcium supplements can help. In fact, doctors recommend it especially for women who have reached menopause.
For the best possible care during and after menopause, regularly check in with your doctor.
Sources:
https://www.webmd.com/osteoporosis/news/20051007/women-need-more-calcium-say-experts#1
https://www.healthline.com/nutrition/calcium-supplements#TOC_TITLE_HDR_6
https://www.healthline.com/nutrition/7-supplements-for-vegans#5.-Iron
https://www.healthline.com/nutrition/calcium-supplements#TOC_TITLE_HDR_5
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4268197/
https://ritual.com/articles/menopause-calcium
https://www.prolianceorthopedicassociates.com/news/the-link-between-menopause-and-joint-pain
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