5 Best Calcium Supplements for Menopause

Calcium supplements are extremely important for women going into Perimenopause, as the natural drop in oestrogen affects your bone density. This is why many women approaching menopause suddenly break an ankle or arm doing something innocuous out of the blue.

In fact research states that about HALF of all women over the age of 60 will experience a fracture due to osteoporosis. Half! That's why taking calcium is so important to women's health.

Calcium isn't just good for our bones, it is also vital in our body for:

• Healthy functioning nerves and muscle tissues
• Blood clotting
• Transmission of nervous system messages
• Enzyme function

Although you can get all of your calcium needs from foods, perimenopausal women should take an additional calcium supplement to ensure good bone health. Because if your body doesn't get the calcium it requires, your body will remove the calcium it needs from the skeleton, making our bones weak and brittle.

What is the Daily Recommended Intake of Calcium?

The average woman aged 19 to 50 years old should consume 1000mg of calicum per day, and women over 50 should increase their calcium intake to 1300mg of calcium per day. Although sourcing your calcium from foods is always the best way to go, that isn't always practical. That's why every woman over 40 should take a daily calcium supplement.

How Do I Know I'm Not Getting Enough Calcium?

There are a few ways to tell when your body isn't getting the calcium it requires; you could have symptoms such as:

• More muscle spasms and cramps than usual
• Irregular heartbeat
• Tingling in the arms and legs
• Brittle fingernails
• Fatigue
• Dry Skin
• Coarse Hair

To accurately gauge your level of calcium, ask your GP for a blood test.

Dietary Sources of Calcium:

You can get your daily 1300mg intake of calcium from food, but it does take a bit of planning and preparation. These are the foods highest in calcium:

Dairy: Dairy has the highest natural levels of calcium with 150 - 305mg of calcium per serve. Foods include milk, cheese and yogurt

Nuts and Seeds: Almonds, Brazil Nuts, Walnuts and Tahini Paste are all great sources of natural calcium with 28 - 75mg of calcium per serve.

Seafood: Trout, Snapper, Mussels, Prawns, Canned Sardines and Salmon contain between 25 - 300mg of calcium per serve.

Vegetables: Kale, Cucumber, Silverbeet, Chinese Cabbage, Broccoli, Rocket and Boy Choy all contain between 59 - 250mg of calcium per serve.

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Menopause and Osteoporosis Go Hand in Hand

When a woman reaches Perimenopause (the period before menopause), her natural levels of the sex hormone, oestrogen start to drop. Oestrogen has a very important role in maintaining a woman's bone strength and density. This is why many doctors recommend Hormone Replacement Therapy, as this increases the levels of estrogen in the body, preventing osteoporosis.

When women break a bone, there can be lasting complications and possibly limiting mobility.

More Reading: The Ultimate Guide to Hormone Replacement Therapy

How Do Calcium Supplements Help?

Regardless if you are taking Hormone Replacement Therapy or not, Calcium Supplements are still a smart way of protecting your bone health. Make sure you only take the recommended dosage and let your Doctor know you are taking calcium supplements.

What to Look For in a Good Calcium Supplement

There are two forms of calcium supplement on the market: Calcium Carbonate and Calcium Citrate

Calcium Carbonate contains the highest amount of elemental calcium (approximately 40%) - but it does require stomach acid in order to be absorbed (so it is to be taken with food). Calcium Carbonate is relatively cheap, but can cause a bit of flatulence and bloating in some people.

Calcium Citrate supplements are more easily absorbed by the body and can be taken on an empty stomach. But as most are only 21% calcium, you may need to take more tablets to get the required dose.

5 Best Calcium Supplements on the Market

Caltrate Bone & Muscle

Stockist: Amazon

Price: $10.50

• Provides minerals for bone strength and flexibility
• Unique blend of minerals that promote collagen formation for bone flexibility, plus the highest daily levels of Vitamin D to support muscle strength to help keep you moving
• Economic and efficient way of helping your body get adequate calcium
• Country of Origin: Japan

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Nature Made Calcium Magnesium Zinc Tablets with Vitamin D

Stockist: Amazon

Price: $32.21

Nature Made Calcium Magnesium and Zinc is a calcium supplement scientifically formulated to provide bone support nutrients as well as those that aid in nerve, muscle and metabolic reactions. Adequate calcium, along with a well-balanced diet, plays an integral role in supporting bone health and may help reduce risk of osteoporosis later in life. Adequate calcium is also important for teens and young adults and post-menopausal women. Magnesium helps support nerve, muscle, and metabolic functions. Each tablet of Nature Made Calcium, Magnesium & Zinc provides 333 mg of calcium, 133 mg of magnesium, and 5 mg of zinc as well as 5 mcg (200 IU) of vitamin D.

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Ostelin Cal-Dk2

Stockist: Amazon

Price: $25.99

Ostelin Cal-Dk2 supports bone density and strength in a convenient 1-a-day dose. Designed for supporting bone mass in post-menopausal and elderly women. Ostelin Cal-DK2 contains K2VITAL® Menaquinone-7, a greater bioavailable form of Vitamin K. A diet deficient in calcium can lead to osteoporosis in later life. Calcium may help prevent osteoporosis when dietary intake is inadequate. Vitamin D3 helps increase calcium absorption and maintain muscle strength. Adults: Take 1 tablet daily with a meal or as directed by your healthcare professional. Do not take while on warfarin therapy without medical advice.

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Caltrate Bone Health Soft Chews in Chocolate Truffle Flavour

Stockist: Amazon

Price: $32.03

• 60 count bag of Chocolate Truffle-flavored Caltrate Soft Chews 600 Plus D3 Calcium Vitamin D Supplement
• Caltrate calcium and vitamin D supplement that helps support healthy bones and muscles (1)
• Bone support supplement with high levels of vitamin D3 to help maximize calcium absorption and maintain healthy bones (1)
• Calcium with vitamin D bone support supplements contain 600 mg calcium and 20 mcg of vitamin D3 per soft chew
• Convenient, chewable bone supplements in a tasty Chocolate Truffle flavor

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AlgaeCal Plus

Stcckist: Amazon

Price: $369.92

• AlgaeCal Plus has been CLINICALLY SUPPORTED to increase bone density in 60, 70 and 80 year old women!
• Your bone density increases are measurable on DXA scan after just 6 months of use!
• Plant calcium is BEST ABSORBED, easier to digest and will not cause bloating, gas, or constipation.
• Natural calcium supplement & bone building complex made from all natural ingredients. 3 vitamins and 13 essential trace minerals aid in restoring your bones to a strong, healthy state.
• Certified USDA Organic Algae is the foundation. Made from wild, hand harvested South American sea algae at a FDA CERTIFIED facility. Manufactured in the USA.

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Sources:

• Harvard.edu

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