Bone Health in Midlife: Calcium, Vitamin D and Movement
Bone loss speeds up in the years around menopause. The good news is that what you do now still makes a real difference.
- Women aged 19 to 50 need 1,000 mg of calcium a day, rising to 1,200 mg from age 51.
- Vitamin D helps your body absorb calcium; the recommendation is 600 IU a day up to age 70.
- Weight-bearing and strength exercise are among the best ways to protect your bones.
Bone is living tissue that is constantly broken down and rebuilt. Estrogen helps keep that process balanced, so when estrogen falls around menopause, bone loss speeds up for several years. That is one reason osteoporosis is much more common in women than in men.
Calcium: how much
- Women 19 to 50: 1,000 mg a day
- Women 51 and older: 1,200 mg a day
Food is the best source: dairy, fortified plant milks, canned fish with soft bones, tofu made with calcium, leafy greens such as kale and bok choy, and almonds. If you take a supplement, your body absorbs calcium best in doses of about 500 mg or less at a time, and more is not better; talk to your doctor about what you actually need.
Vitamin D
Vitamin D helps you absorb calcium. The recommended intake is 600 IU a day up to age 70 and 800 IU after that. Few foods are rich in it (oily fish, egg yolks, fortified foods), and sunlight varies with season and skin tone, so many people discuss supplements with their doctor.
Movement that builds bone
- Weight-bearing exercise: brisk walking, hiking, stair climbing, dancing.
- Strength training: muscles pulling on bone is a strong signal to stay dense.
- Balance work: tai chi or standing on one leg while brushing your teeth reduces fall risk.
Other things that help
Not smoking, keeping alcohol moderate and getting enough protein all support bone health. Ask your doctor whether and when you should have a bone density (DXA) scan; U.S. guidance recommends screening for women 65 and older, and earlier for those at higher risk.
This article is for general information only and is not a substitute for advice from your doctor or another qualified health professional. If you have symptoms or concerns, please talk to a clinician who knows your history.
