What calcium should menopausal women eat

Menopausal women are generally recommended to supplement calcium through diet and calcium supplements. They can choose calcium rich foods such as milk, soy products, green leafy vegetables, nuts, and seafood. If necessary, calcium supplements such as calcium carbonate D3, calcium lactate, and calcium gluconate can be taken under the guidance of a doctor.

1. Food

1. Milk

Milk is a high-quality source of calcium, containing about 100 milligrams of calcium per 100 milliliters, and containing vitamin D and lactose to promote calcium absorption. Menopausal women can drink 300-500 milliliters of milk per day, while lactose intolerant individuals can choose low lactose or fermented dairy products.

2. Soybean products

Bean curd, soybean milk and other soybean products contain high calcium content, and 100g of northern bean curd contains about 138 mg of calcium. Soy isoflavones also have estrogen like effects, which can help alleviate symptoms such as menopausal hot flashes. It is recommended to consume them 3-4 times a week.

3. Green leafy vegetables

Deep green vegetables such as mustard, rapeseed, and amaranth are rich in calcium, with 100 grams of mustard containing up to 230 milligrams of calcium. Vitamin K and magnesium in vegetables can also promote calcium deposition in bones, and it is recommended to consume 300-500 grams of vegetables daily.

4. Nuts

Sesame, almond and other nuts contain over 200 milligrams of calcium per 100 grams and are also rich in unsaturated fatty acids. 20-30 grams of nuts can be consumed daily, but the total amount should be controlled to avoid exceeding the calorie limit.

5. Seafood

Shrimp skin, dried small fish and other seafood products have extremely high calcium content, with 100 grams of shrimp skin containing 900 milligrams of calcium. However, it should be noted that the sodium content is high, and hypertensive patients should consume it in moderation. It is recommended to consume 2-3 times a week.

2. Medication

1. Calcium carbonate D3

Calcium carbonate has a high calcium content and, when combined with vitamin D3, can enhance absorption. It is suitable for menopausal women with normal gastric acid secretion. Common adverse reactions include constipation, and it is recommended to take it with meals to improve absorption rate.

2. Calcium lactate

Calcium lactate has good solubility and minimal irritation to the gastrointestinal tract, making it suitable for individuals with gastric acid deficiency or weak digestive function. Its calcium content is relatively low, so it is important to supplement according to the recommended dosage.

3. Calcium gluconate

Calcium gluconate has high bioavailability and is suitable for situations that require rapid calcium supplementation. Oral liquid is more easily absorbed, but it should be noted that diabetes patients should monitor the changes in blood sugar.

4. Calcium Citrate

Calcium citrate does not rely on gastric acid digestion, has a stable absorption rate, and is suitable for people who take proton pump inhibitors for a long time. Taking it before bedtime may help suppress nocturnal bone calcium loss.

5. Amino acid chelated calcium

Amino acid chelated calcium is absorbed through amino acid carriers and has a high utilization rate, making it suitable for severe calcium deficiency patients with osteoporosis. But the price is relatively high, it is recommended to choose based on the doctor's evaluation. Menopausal women need to supplement calcium with moderate sun exposure to promote vitamin D synthesis. It is recommended to expose to sunlight for 20-30 minutes per day. Simultaneously engage in weight-bearing exercises such as brisk walking and yoga to stimulate bone formation, and avoid smoking and drinking that can affect calcium absorption. During the calcium supplementation period, regular monitoring of blood calcium and urine calcium levels should be conducted to prevent the risk of stones caused by excessive supplementation. If there are obvious symptoms of osteoporosis, it is necessary to seek medical attention promptly for bone density examination and develop a comprehensive treatment plan.