Menopause, calcium and vitamin D: what to know

Oestrogen levels fall around menopause, and bone can become more vulnerable to loss. Calcium supplies mineral material for bone, while vitamin D helps the body absorb calcium and supports muscle function. Food usually forms the foundation: dairy or fortified alternatives, calcium-set tofu, leafy vegetables, beans and fish with edible bones can contribute.

Vitamin D comes from sunlight exposure, selected foods and supplements. The amount you need depends on diet, sun exposure, age, medical history and local clinical advice. Kidney disease, kidney stones, high calcium levels and some medicines can change what is suitable.

Review your usual meals with a clinician or dietitian before buying a supplement. Choose weight-bearing activity such as walking, stair climbing or resistance exercise if it is safe for you, and include balance work to reduce falls. Avoid taking several products with overlapping ingredients. A clinician can decide whether bone-density testing or blood tests are useful.

Arrange medical advice if you have had a fracture after a minor fall, persistent back pain, loss of height, kidney problems, or a condition or medicine that affects bone. Seek urgent care after a significant fall with severe pain, inability to bear weight, or a suspected fracture.

Ask how much calcium your diet provides, whether vitamin D is appropriate, whether a bone-density scan is indicated, and which exercise is safe with your health history.