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Why do women need extra calcium during menopause?

Calcium and Menopause – Ayurvedic Approach

Women need extra calcium during menopause because of the hormonal changes that occur in the body during this time. As estrogen levels decline, the body can lose bone mass and density, increasing the risk of osteoporosis and bone fractures. Calcium is essential for maintaining strong bones, and women who do not consume enough calcium may be at higher risk for bone loss and osteoporosis. Supplementing with calcium can help to reduce this risk and support overall bone health during menopause

As women age, their bodies undergo several changes, including menopause. Menopause is a natural biological process that occurs when a woman’s ovaries stop producing eggs, and her menstrual cycle ends. During menopause, women experience several physical and emotional changes, including a higher risk of osteoporosis, a condition that weakens bones and increases the risk of fractures.


How to increase oestrogen levels during menopause?

During menopause, the body experiences a decline in estrogen levels, which can lead to several uncomfortable symptoms. While hormone replacement therapy (HRT) is a common treatment for menopause-related symptoms, some women may prefer to explore natural methods for increasing estrogen levels. Here are some ways to increase estrogen levels naturally during menopause:

Consume phytoestrogen-rich foods: Foods rich in phytoestrogens include soy products, flaxseeds, chickpeas, lentils, and whole grains.

Exercise regularly: Regular exercise can help to increase estrogen levels and support overall health during menopause.

Manage stress: Chronic stress can affect hormone balance, including estrogen levels. Practices such as meditation, yoga, and deep breathing, Shirodhara can help to manage stress and promote hormonal balance.

Ayurvedic herbs like Shatavari can help to balance hormones and increase estrogen levels in women. Ashwagandha can help to reduce stress and improve hormonal balance. Gokshura can help to regulate hormones and improve sexual function in women.


Menopause and Calcium supplements!

Calcium is an essential mineral that plays a crucial role in building and maintaining strong bones. Women need calcium throughout their lives, but they require extra calcium during menopause. The reason is that during menopause, the body produces less estrogen, a hormone that helps keep bones strong. This estrogen deficiency can lead to a loss of bone density, making bones weaker and more susceptible to fractures.

According to the National Osteoporosis Foundation, women over the age of 50 should consume at least 1,200 milligrams of calcium per day. This amount can be challenging to get through diet alone, so many women turn to supplements to ensure they are getting enough calcium.

Calcium supplements come in various forms, including tablets, capsules, and chews. Some supplements also contain vitamin D, another essential nutrient that helps the body absorb calcium. Vitamin D is also important for maintaining strong bones, as it helps the body use calcium to build bone tissue.

In addition to calcium and vitamin D, women can also improve bone health by engaging in weight-bearing exercises such as walking, jogging, or strength training. These types of exercises help stimulate bone growth and can help prevent osteoporosis.


Discover Ayurveda treatments and herbal remedies that may help menopausal women with low calcium. 

According to Ayurveda, the average age of menopause is 50 years, but some women begin the natural transition of menopause as early as 40 years. It is also the transition of the body from pitta to vata predominance and thus the start of vata-related symptoms in the body. 

Over three to five years of menopause, even the normal production of oestrogen, progesterone, and androgen slows down. Due to a decrease in oestrogen levels after menopause, women’s bodies will not be able to retain a sufficient amount of calcium from their dietary sources. Also, the calcium intake tends to decrease with age. Though calcium is best absorbed from food sources, most women in menopausal age do not consume enough calcium and need supplementation

Thus, calcium supplementation has been used for decades to prevent loss of calcium deposition, maintain bone mass and prevent and treat osteoporosis.  To prevent the brittleness and porosity in bones, 

  • Consume foods rich in

               Calcium –milk and milk products, beans, pulses, dried figs, etc

               Magnesium – whole grains, cereals, nuts, dairy products, Banana, green leafy vegetables

               Vitamin D – egg yolk, milk, and animal liver

               Vitamin K – green vegetables, cereals, animal foods

               Manganese – cereals, beans, nuts


  • Indulge regularly in weight-bearing exercises in the morning daylight


  • Start taking herbal calcium supplements


  • Herbal supplements which are adaptogenic herbs like Ashwagandha and rejuvenating herbs like Shatavari, as well as Ayurvedic resin Guggulu, vitamin C-rich Amalaki, and bone-healthy Triphala should be used with the Ayurvedic lifestyle and holistic treatments for bone and joint health. Also, explore dietary changes, lifestyle modifications, and stress reduction techniques that can complement these Ayurvedic approaches to support bone health during menopause


In conclusion, women need extra calcium during menopause to help prevent osteoporosis and maintain strong bones. Calcium supplements, vitamin D, weight-bearing exercise, and a healthy diet are all important for maintaining bone health during menopause. By taking these steps, women can reduce their risk of fractures and maintain their mobility and independence as they age.

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