It is commonly suggested that females “especially as they get older” should take calcium and vitamin D extras to help strengthen bones and protect against upcoming fractures. However, the United States Preventive Services Task Force (USPSTF) recently decided that there is not enough proof that taking these complements before or after menopause stops fractures in women who never had fractures before. Further, taking too much calcium may put people at risk of heart disease and kidney stone. So what should you do?
Here is some valuable information about calcium and vitamin D for midlife and older females.
What is the value of Vitamin D After Menopause
Unlike other vitamins, vitamin D can be made by the body. Your skin produces it when exposed to sunlight. Vitamin D helps absorb calcium into the circulation, so that the calcium can support build bone. Vitamin D also helps reinforce muscles and the immune arrangement and helps lessen inflammation.
How much you need Vitamin D After Menopause:
If you are frequently exposed to daylight even for a short period of time (as little as 15 to 30 minutes twice a week), you might have enough vitamin D. However, as you age, your body may be less capable at making vitamin D; also, many women avoid sun exposure to protect against skin cancer and wrinkling. The recommended daily amount of vitamin D is: 600 International Units (IU) for women younger than 70 and 800 IU for women 70 and older.
How much is too much of Vitamin D:
Very high amounts of vitamin D can surge calcium levels in the blood, causing kidney and heart injury. Unlike many other vitamins, D can build up in the body over time. Some current trainings are looking at exactly how much vitamin D is too much; for now, it is suggested that you not use enhancements over 4000 IU for an lengthy period. If you are taking several different nutritional additions, check the labels on all of them to be sure you are not exaggeration it.
Don’t worry about receiving too much vitamin D from sun exposure or foods; that is not likely to happen.
How to get the Vitamin D:
Vitamin D occurs naturally in very few diets: egg yolks, oily fish, and beef liver. Some foods are fortified with vitamin D: milk and other dairy products, cereals and grains, orange juice. If you can’t get enough vitamin D from sunshine and your diet, talk to a medic about supplements.
Calcium makes up most of your bones and teeth. It also plays a role in clotting blood and helping nerves, muscles, and the heart to work properly.
How much you need After Menopause:
The recommended daily amount of calcium: 1000 mg for women 50 and younger and1200 mg for women older than 50.
How much is too much:
Taking too much calcium from supplements can cause kidney stones and heart disease. However, getting too much calcium from diet does not cause these health problems.
How to get it:
Calcium is found in many foods, such as dairy foods (milk, yogurt, cheese), some fish, calcium-fortified juices, and some dark green vegetables. If you do not get enough nutritional calcium, consult a doctor for a supplement that is normally available in combination with Vitamin D.
We should try to get Vitamin D and calcium from dietary or natural sources rather than complements. Women particularly older group should always refer to a doctor about the need and amount of supplement as taking large dose of these calcium supplements may put them at increased risk of heart disease and death.