Do women need more calcium after the age of 50?
As you get older, your body's needs change. For women, this is certainly true for calcium, which is important for strong bones. But do women indeed need more of it after the age of 50? Nutritionist and menopause consultant Leen Steyaert explains.
"After the age of 50, women's need for calcium is higher: about 1,200 mg per day," says Steyaert. This has everything to do with what happens in your body. Around and after menopause, bone density declines more rapidly due to hormonal changes. As a result, the risk of osteoporosis increases. Sufficient calcium helps keep your bones as strong as possible.
Calcium works not only
But calcium alone is not enough. "It is important that calcium also ends up in the right place, namely in your bones," explains Steyaert. "Other nutrients are also needed for this, such as vitamins D and K, magnesium, manganese, and boron."
Where do you get calcium from?
So, what is the best thing to put on your plate to get enough calcium? "Green vegetables such as broccoli and kale are a good source of absorbable calcium," says Steyaert.
Variety is important here too, because calcium from different sources is not always absorbed in the same way.
Your lifestyle also plays a role.
In addition to diet, your lifestyle also plays a role. "Strength training helps keep your bones strong," says Steyaert. "It is better to avoid smoking, and it is also best to drink alcohol in moderation."
Finally, don't forget to eat enough protein: this also helps keep your bones strong.
