Calcium and Menopause

Calcium plays an important role in constriction and relaxation of blood vessels, transmission of nerve impulse, muscle contraction and secretion of hormones and enzymes.

The Calcium concentration in blood and intracellular fluids is crucial for body function. Our body has a complex system to control the Calcium levels.

When blood Calcium decreases, the proteins in the parathyroid glands send signals for secretion of parathyroid hormone (PTH). This hormone stimulates the conversion of Vitamin D in the kidneys, which increases the absorption of Calcium from the small intestine. This way the urinary excretion of Calcium is decreased.

The hormone PTH also activates the bone resorping cells, called Osteoclasts, which start releasing Calcium from bones. When blood Calcium rises to normal levels, the parathyroid glands stop secreting PTH and the kidneys begin to excrete any excess Calcium in the urine.

Health Benefits

It provides bone health - Bones grow during childhood and adolescence, reaching peak bone mass around age 30. As we age, the bone mass decreases. Therefore everyone should consume adequate amounts of Calcium and Vitamin D throughout their life.
It prevents Osteoporosis - a disorder characterized by porous and fragile bones, associated with fractures. Bone breakdown occurs when Calcium intake is low and the body is forced to use its stored Calcium to maintain normal biological functions. Bone loss also occurs as part of the normal aging process, particularly at menopause, due to decreased amounts of estrogen. In the first years of menopause, the annual decreases in bone mass is 3%-5% per year; at postmenopause the decreases become less than 1% per year.
It regulates blood pressure and lowers the risk of hypertension.
It decreases the risk of colon cancer.
It helps with weight loss - Calcium actually helps the fat breakdown in the fat cells. Secondly, Calcium from food or supplements binds to small amounts of dietary fat in the digestive tract and prevents its absorption.

Interesting Facts

(Wikipedia, 2004)

High Sodium intake results in increased loss of Calcium in the urine. In adult women, each extra gram of Sodium consumed per day is projected to produce an additional rate of bone loss of 1% per year if all of the Calcium loss comes from the skeleton.
A 2-year study of postmenopausal women found increased urinary sodium excretion (an indicator of increased sodium intake) to be associated with decreased bone mineral density.
As dietary protein intake increases, the urinary excretion of Calcium also increases. Recommended Calcium intakes for the U.S. population are higher than those for populations of less industrialized nations because protein intake in the U.S. is generally higher.
Several observational studies suggest that consumption of carbonated soft drinks with high levels of phosphate is associated with reduced bone mass and increased fracture risk.
Caffeine in large amounts increases urinary Calcium content. One study found accelerated bone loss in postmenopausal women who consumed less than 744 mg of Calcium/day and reported that they drank 2-3 cups of coffee/day.
Alcohol intake can affect Calcium status by reducing its absorption and by inhibiting enzymes in the liver that help convert Vitamin D to its active form.
Fruits and vegetables - these foods, when metabolized, shift the acid/base balance of the body towards the alkaline by producing bicarbonate, which reduces Calcium loss. In one experiment, women over 50 years of age who took supplements of bicarbonate showed significant reductions in Calcium excretion, indicating reduced bone resorption.

Calcium Rich Foods

Milk, Eggs, Swiss cheese, Yogurt, American cheese, Ice cream or frozen dessert, Cottage cheese, Parmesan cheese, Powdered nonfat milk, Sardines in oil (with bones), Canned salmon (with bones), Broccoli, Soy and Tofu, Turnip greens, Kale, Corn bread, Calcium-fortified food (bread, cereals, fruit juices).

Calcium Supplements

Calcium supplements are used to prevent and to treat Calcium deficiencies. Most experts recommend that supplements be taken with food and that no more than 600 mg should be taken at a time because the percent of Calcium absorbed decreases as the amount of Calcium in the supplement increases.
It is recommended to spread doses throughout the day.

There are many different forms of Calcium available. The two best forms are in Calcium Carbonate and Calcium Citrate. The amount of elemental Calcium in each tablet is very important. Read the label of the bottle to find the actual amount of Calcium.

On average, at menopause, you need 1500 mg of Calcium per day, including whatever you are getting from your diet. If you eat 500 milligrams a day of Calcium, you need to make up for the remaining 1000 mg with supplements.

If you're taking a couple of simple Calcium tablets a day, you may not be getting the maximum benefits they have to offer. For Calcium to have a significant impact on bone density, it needs to partner with Vitamin D, and it needs time to be absorbed into your system without interference from other supplements or medication. Absorption is dependent on acidic levels in the stomach and intestines, the level of Vitamin D in the blood, and the level of other supplements and medications in the body.

Health Risks from Excessive Calcium

Excessively high levels of Calcium in the blood known as Hypercalcemia impair kidney function, and lead to reduced absorption of other essential minerals, such as Iron, Zinc, Magnesium and Phosphorus.

warning

Don't forget! Like vitamins, excess minerals can produce toxic effects. The toxic ranges do not apply to each individual. Dosage must be prescribed individually, because some people may be able to absorb more than others.
Ask your doctor before taking any supplements.

Reference: Institute of Medicine. Food and Nutrition Board. Dietary Reference Intakes: Calcium, Phosphorus, Magnesium, Vitamin D and Fluoride. National Academy Press. Washington, DC, 1999.

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