During menopause, it is very common to develop osteoporosis. Not only are women at a greater risk as they age, but through this transition, estrogen production levels plummet. This decline is known to cause the rapid degeneration of bones. For this reason, it is highly advisable that all women over the age of 50 get a bone density test to avoid fracture. Along with positive lifestyle choices, such as avoiding cigarettes and being active, there are many vitamins and supplements that are effective for treating this disease.
Calcium is an essential mineral for bone health. It is the main building block for bones and keeps them dense and strong. Your body does not make calcium on its own, so you need to get it from through outside sources, like foods or supplements.
Individuals lose calcium through their skin, sweat, and urine every day, so it is important to continually intake the proper dosage. If you do not, the calcium will be taken from your bones instead and make them weaker.
Over 60% of magnesium in the body is found in the skeleton. It is of central importance to the structural development and maintenance of the bones. Studies have found that magnesium supplements can significantly improve bone mineral density as well as the collagen matrix (non-mineral) structure of the bones.
Vitamin D deficiency is very common, and increases the risk of osteoporosis. This is because without vitamin D, calcium cannot be absorbed into the body. You can get this vitamin directly from the sun, but it is necessary to limit your exposure and maximize your intake with a supplement, whether through fortified foods or a D3 tablets. This will let the calcium into your body and even strengthen your immune system.
Vitamin K is another vitamin that is essential for calcium absorption, as this vitamin directs calcium to the bones. Without vitamin K, the calcium would actually build up in your arteries instead, which can actually be dangerous for your health. Take a vitamin K2 supplement to assist vitamin D in getting your calcium where it needs to be.
During menopause, certain herbal supplements can be particularly useful. Black cohosh is a shrub that contains phytoestrogens, which can act like estrogen in the body. The restored levels can help protect you from bone loss. Likewise, red clover contains isoflavones and phytoestrogens that can prevent a decline in bone density.
Bone health is not as simple as drinking a glass of milk a day. By helping your body build bone density, you can fight osteoporosis. With the two vitamins, two minerals, and two herbs mentioned, you will be stronger in no time.
Follow the link below for further information on how to deal with osteoporosis during menopause.
- Office of Dietary Supplements. (2013). Calcium. Retrieved March 31 2014, from http://ods.od.nih.gov/factsheets/Calcium-QuickFacts/
- Office of Dietary Supplements. (2011). Vitamin D. Retrieved March 31, 2014, from http://ods.od.nih.gov/factsheets/VitaminD-QuickFacts/#h5
- Oregon State University. (n.d). Magnesium. Retrieved March 31, 2014, from http://lpi.oregonstate.edu/infocenter/minerals/magnesium/
- University of Maryland Medical Center. (2013). Osteoporosis. Retrieved March 31, 2014, from http://umm.edu/health/medical/altmed/condition/osteoporosis
- University of Maryland Medical Center. (2013). Vitamin K. Retrieved March 31, 2014, from http://umm.edu/health/medical/altmed/supplement/vitamin-k