Calcium is a mineral needed to create and maintain strong bones and teeth. During menopause, you may need to increase the amount of calcium you intake due to hormonal imbalances that increase this need. If you don't increase the amount of your calcium intake, you may develop weak and brittle bones.
Menopause and Hormonal Changes
Menopause is a stage in a woman's life during which her ovaries naturally cease in producing the hormone estrogen. This hormone is needed to bring about menstruation and ovulation. Menopause normally begins between the ages of 45 and 55, according to MedlinePlus. When the hormone estrogen decreases, it causes symptoms such as hot flashes, memory problems, insomnia and mood swings. Complications of menopause are postmenopausal bleeding and osteoporosis.
Menopause and Osteoporosis
The reduction of estrogen in a woman's body can cause a condition called osteoporosis. Women older than 50 are most at risk for this condition. Osteoporosis is a condition that makes your bones brittle and more likely to break or fracture with little impact. According to MedlinePlus, the only ways to prevent osteoporosis is to eat calcium rich diet that includes vitamin D for absorption. However, your doctor may recommend that you take a calcium and vitamin D supplement.
Menopausal Calcium Requirements
Calcium reduction during menopause is caused by a reduction in estrogen which inhibits absorption. The "Journal of Clinical Endocrinology and Metabolism" states that estrogen treatment using replacement estrogen can increase calcium absorption. According to the Harvard Medical School, calcium requirements are 1,000 mg for women younger than 51 and 1,200 mg for women older than 51.
Calcium Sources
Good sources of calcium are yogurt, cheese, milk, tofu, sardines, green leafy vegetables, broccoli and fortified orange juice. If you have been told to supplement your calcium in addition to getting from a healthy diet, you can take a calcium pill, multivitamin or calcium powder.
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