From the Guidelines
The recommended daily calcium intake for postmenopausal women is 1,200 mg per day. This amount helps maintain bone health and reduce the risk of osteoporosis, which becomes more prevalent after menopause due to declining estrogen levels that accelerate bone loss. According to the study by 1, men and women over age 50 require up to 1500 mg/day of elemental calcium. However, the most recent and highest quality study, 1, suggests that the recommended daily intake is 1,200 mg per day. This calcium can come from both dietary sources and supplements if needed. Good dietary sources include:
- Dairy products (milk, yogurt, cheese)
- Fortified plant milks
- Leafy green vegetables
- Calcium-set tofu If using supplements, calcium citrate is often better absorbed than calcium carbonate, especially for older adults with reduced stomach acid. For optimal absorption, calcium supplements should be taken in divided doses of no more than 500-600 mg at once, preferably with meals. Additionally, adequate vitamin D intake (800-1,000 IU daily) is essential for calcium absorption, as noted in 1. Weight-bearing exercise also complements calcium intake by helping to maintain bone density. Women with certain medical conditions or those taking medications that affect calcium metabolism should consult their healthcare provider about potentially adjusted recommendations.
From the Research
Recommended Daily Calcium Intake for Postmenopausal Women
The recommended daily calcium intake for postmenopausal women is a crucial aspect of maintaining bone health and preventing osteoporosis. According to various studies, the following points highlight the recommended calcium intake:
- The target calcium intake for most postmenopausal women is 1,200 mg/day 2, 3.
- Estimates of adequate intakes of calcium for postmenopausal women are based on evidence relating to osteoporosis prevention, with at least 1,200 mg/day of calcium required for most women 3.
- The recommended daily intake of calcium varies between 700 and 1200mg of elemental calcium, depending on the endorsing source 4.
- For postmenopausal women not on estrogen therapy, a daily intake of 1,500 mg/day is recommended 5.
Importance of Vitamin D
Vitamin D plays a crucial role in calcium absorption and bone health. The following points highlight the importance of vitamin D:
- Adequate vitamin D status, defined as 30 ng/mL or more of serum 25-hydroxyvitamin D, is required to achieve the nutritional benefits of calcium 2.
- Vitamin D intake between 500 and 800 IU daily, with or without calcium supplementation, has been shown to increase bone mineral density (BMD) in women with a mean age of approximately 63 years 6.
- For women older than 65, vitamin D intakes of between 800 and 900 IU daily and 1200-1300 mg of calcium daily have been shown to increase bone density, decrease bone turnover, and decrease nonvertebral fractures 6.
Sources of Calcium
The best source of calcium is food, and the best food source is dairy products. The following points highlight the sources of calcium:
- High-quality calcium supplements (taken in divided doses) are alternative sources for women unable to consume enough dietary calcium 2.
- Calcium-fortified foods and calcium supplements are other means by which optimal calcium intake can be reached in those who cannot meet this need by ingesting conventional foods 5.