Osteoporosis: Women Over 50 Need More Than Supplements

Osteoporosis leads to fragile bones, increasing fracture risk, especially for women after menopause due to falling estrogen levels. Experts highlight that while aging and hormones play a role, adequate calcium and vitamin D intake, coupled with physical activity, are vital for bone health. Women over 50 are advised to consume about 1200 mg of calcium daily, prioritizing dietary sources like milk, curd, paneer, ragi, or calcium-set tofu. Vitamin D, crucial for calcium absorption and muscle function, is recommended at 600-800 IU daily, though individual needs may vary.

Achieving sufficient calcium and vitamin D involves more than just supplements; a balanced diet and sensible sun exposure are key. However, excessive supplementation can pose risks like kidney stones. Experts stress that medical advice is necessary to determine individual supplement needs. A comprehensive strategy for strong bones also includes weight-bearing exercises, strength training, and fall prevention. Menopausal women and those with fracture history should consult a doctor for bone health assessment, potentially including a DEXA scan, to effectively manage bone loss and prevent fractures.