Calcium is extremely important for women going through menopause. Estrogen helps regulate calcium absorption and metabolism in the body, so as estrogen levels decline during menopause, calcium absorption becomes less efficient. This puts women at higher risk for developing osteoporosis and bone fractures as they age. Choosing the right calcium supplement is crucial for maintaining strong, healthy bones.
When looking for a calcium supplement, there are a few key factors to consider:
- Form of calcium: Calcium citrate is often recommended as it is easy to absorb and less likely to cause constipation or gas compared to calcium carbonate. Calcium citrate does not need to be taken with food for absorption.
- Amount of elemental calcium: This refers to the amount of actual calcium in the supplement, not just the total calcium. around 500-600mg of elemental calcium is typically recommended. Make sure to check the label.
- Added vitamin D: Vitamin D aids in calcium absorption and bone building. Look for a supplement with at least 600IU of vitamin D. Calcium and vitamin D work synergistically together.
- Other added nutrients: Magnesium, vitamin K, and zinc all help optimize calcium absorption and bone health. Seeking a formula with additional bone-supportive nutrients is ideal.
- Reputable brand: Only purchase supplements from well-known, trustworthy supplement brands to ensure quality and safety. Beware of very cheap calcium supplements.
Some specific calcium supplements to consider:
- Citracal Slow Release 1200 provides 600mg calcium citrate and 1000IU vitamin D. It has a slow-release formula for steady absorption.
- New Chapter Bone Strength Calcium includes plant-sourced calcium, vitamin D3, vitamin K2, and magnesium. It is made by a reputable whole food supplement brand.
- Garden of Life Vitamin Code RAW Calcium provides plant calcium, vitamin D3 and K2. It also contains probiotics and enzymes for digestion.
- Rainbow Light Osteo Calcium is a food-based formula with calcium, magnesium, vitamin D3, K2, and extra bone nutrients. Rainbow Light is a highly reputable brand.
No matter which calcium supplement you choose, be sure to take it with a full glass of water and avoid taking more than 500-600mg of elemental calcium at one time for optimal absorption. Spread total daily doses out over the day. Also, get sufficient magnesium and vitamin K from food sources like leafy greens, nuts, beans, and yogurt to balance out the calcium intake.
Talk to your doctor to determine your personalized calcium needs for achieving strong bone health during menopause. Blood tests can assess specific vitamin and mineral levels to help guide your supplementation plan. The medical providers at Hormone Harmony are experts in women's hormonal health and can provide personalized care for managing menopause symptoms like bone loss. Their integrative approach focuses on diet, exercise, stress management and natural hormone therapy when appropriate to keep you feeling your best during this transition. Contact Hormone Harmony today to learn more and take control of your health!
