What women need at menopause and after

It is commonly recommended that women â€" especially as they get older â€" should take calcium and vitamin D supplements to help strengthen bones and protect against future fractures. However, the U.S. Preventive Services Task Force (USPSTF) recently concluded that there is not enough proof that taking these supplements before or after menopause prevents 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 useful information about calcium and vitamin D for midlife and older women.
Vitamin D
Unlike other vitamins, vitamin D can be made by the body. Your skin manufactures it when exposed to sunlight. Vitamin D helps absorb calcium into the bloodstream, so that the calcium can help build bone. Vitamin D also helps strengthen muscles and the immune system and helps reduce inflammation.
How much you need: If you are regularly exposed to sunlight even for a short amount of time (as little as 15â€"30 minutes twice a week), you might have enough vitamin D. However, as you age, your body may be less efficient 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: Very high doses of vitamin D can increase calcium levels in the blood, causing kidney and heart damage. Unlike many other vitamins, D can build up in the body over time. Some ongoing studies are looking at exactly how much vitamin D is too much; for now, it is recommended that you not use supplements over 4000 IU for an extended period. If you are taking several different dietary supplements, check the labels on all of them to be sure you are not overdoing it. Don't worry about getting too much vitamin D from sun exposure or foods; that is not likely to happen.
How to get it: Vitamin D occurs naturally in very few foods: 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 doctor about supplements.
Calcium
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: 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 pose these health problems.
How to get it: Calcium is found in many foods, such as dairy products (milk, yogurt, cheese), some fish, calcium-fortified juices, and some dark green vegetables. If you do not get enough dietary calcium, consult a doctor for a supplement that is usually available in combination with Vit D.
Bottom line: We should try to get Vit D and calcium from dietary or natural sources rather than supplements. Women specially older group should always consult with a doctor about the need and dose of supplement as taking large amounts of these calcium supplement may put them at increased risk of heart disease and death.

Source: Journal watch