The Best Sources of Calcium During Menopause
Calcium is essential for bones and teeth, proper functioning of the nervous system and other parts of the body. Yet as we age our bodies become less able to absorb calcium. A woman's calcium requirement rises whenever her estrogen levels decrease.
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Dairy products
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Staying active requires keeping your bones strong. Some of the most reliable sources of calcium are dairy products. Most Americans depend on milk, cheese and yogurt for the bulk of the calcium they need every day. Eight ounces of low-fat yogurt provides between 20 and 35 percent of the 1,200 mg. recommended for women over 50, according to the National Institute of Health Dietary Supplements.
Which milk?
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Nonfat, 2 percent low-fat and lactose-reduced milk actually contain more calcium in an eight ounce glass than whole milk does. Four glasses a day of any one of them will meet your daily calcium requirement.
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Eat your vegetables
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An Asian stir-fry with broccoli and tofu is an excellent choice. There are other options. Canned sardines with the bones left in have more calcium per serving than fresh milk. Green vegetables like kale and broccoli are also good non-dairy source of the mineral.
Supplements
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For women who cannot get enough calcium from foods alone, there are a wealth of supplement options. Not all supplements are equal. Calcium carbonate, which some antacids are made of, has the most calcium per pill but it is not easily absorbed. Calcium citrate and calcium lactate are both absorbed better.
Not calcium alone
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Getting her vitamin D the easy way. In order to absorb calcium effectively, the body also needs 400 to 600 units of vitamin D. Known as "the sunshine vitamin" that used to be no problem-15 minutes in the sun would supply a day's worth. Using sunscreens may be good for the skin but they block the UV rays needed to produce vitamin D naturally.
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References
Resources
- Photo Credit Image by Flickr.com, courtesy of Mike Baird Image by Flickr.com, courtesy of woodley wonderworks Image by Flickr.com, courtesy of Keith McDuffee Image by Flickr.com, courtesy of Michael Cohen
