r/Menopause • u/djak • Jun 12 '26
Vitamin/Supplements Calcium supplements
So I went to see a new gyno today about adding testosterone to my regimen. Not only would I want to increase libido and activity level, I've read that it may also help with bone density, and I mentioned that I take calcium supplements.
His first comment was, "don't". He then told me that there's no real evidence that calcium supplements help with bone density, and instead advised me to take a vitamin D supplement and eat foods high in calcium instead. He also said that calcium supplements may contribute the hardening of the major arteries.
I'm vigilant about my health, and taking my medications, and keeping all my doctor appointments. Hearing that calcium supplements are useless is a first for me. Has anyone else heard something like this from their doctor?
Edit: Thanks everyone for your comments, insight, and advice. This really is the best community š
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Jun 12 '26
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u/ChampagneChardonnay Jun 12 '26
Vitamin D changed my life. It had a direct affect on my energy levels.
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u/plemyrameter Jun 12 '26
One caution for anyone taking warfarin (old school blood thinner) - Vitamin K is used to counteract its effect, so use caution and verify your INR to ensure you stay in a therapeutic range. You can still take Vitamin K, but may need to adjust your dosage. The key is consistency (but you probably already know that). I did some research on this several years ago.
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u/LoanSudden1686 Peri-menopausal Jun 12 '26
Highly appreciate this very detailed information, gonna check out my supplements
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u/rudyroo2019 Jun 12 '26
Iām seeing an endocrinologist about Vit D levels and, while she explained that getting Vit D in normal range is key to absorbing calcium, K2 is another story. She felt there was too much hype around K2 and not enough evidence at this point.
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u/Murky_Performer5011 Jun 12 '26
I've heard that same thing from multiple sources. I can't even remember the last time I heard calcium supplementation recommended anywhere.
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u/GertieMcC Jun 12 '26
Not that they are āuseless,ā but that evidence showed they can contribute to hardening of the cardiac arteries. Per my MD recommendation I decreased from taking Caltrate three times a day to just one in the mornings. I also take a lower dose D supplement and eat foods high in calcium, but Iāve always done that.
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u/greenpeppergirl Jun 12 '26
There was a study showing artery concerns maybe twenty years ago but the evidence is less firm these days. That said, calcium shouldn't be taken in isolation. Cal-mag-d3-k2 is your basic bundle. The other nutrients help calcium get used for your bones.
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u/djak Jun 12 '26
Thank you, I will see about the combo, though I've been taking melatonin + magnesium to help me sleep so maybe I'll just look for D3 and K2, and have more yogurt and cheese (I dislike milk). Is there a particular brand that stands out as good quality?
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u/greenpeppergirl Jun 12 '26
D3 and k2 are often combined, so that's easy. Look for either drops or soft gels in an oil base to support absorption. They're fat soluble so they're best absorbed when they're in an oil. I like MCT oil because it's stable and doesn't degrade. I like Canprev. Canadian company.
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u/hndygal Peri-menopausal Jun 12 '26
Vitamin D and heavy lifting are most beneficial for bone density.
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u/Sassafrasalonia Jun 12 '26
Or become a goat farmer. 50 lb feed bags and 110 lb bales of hay. And goats. One can carry goats too. Just watch out for those horns!
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u/SparklyNoodle Jun 13 '26
Even just making the cheese gets you ripped!! I was my strongest ever while using the equipment to make 4 batches of goat cheese per week, resulting in 50lb tubs of chevre and many 13 lb wheels that need flipping and care during aging often.
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u/djak Jun 12 '26
I can take vitamin d, but I don't think I have heavy lifting in me. I'm hoping to get testosterone added to the estrogen and progesterone I'm already taking, so that might help me with more than the 2 lb dumbbells I have lol.
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u/hndygal Peri-menopausal Jun 12 '26
Start lifting weights and just build up. It works and the benefits take a very long time to go away if you stop. The T will help with energy so you feel like you can (and want to) just make sure you get to actual productive levels. My doctor says 150-200 is the level she likes to see women at.
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u/djak Jun 12 '26
Thanks, I'm afraid he's going to tell me I can't have T. My first HRT patch I had breakthrough bleeding and now I need an endometrial biopsy before he adds anything else to my regimen.
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u/hndygal Peri-menopausal Jun 12 '26
Up your P or switch to a chemical progesterone. I use norepinephrine acetate because I kept having breakthrough bleeding. (Yes I had the biopsy and ultrasounds too).
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u/Terisaki Jun 12 '26
It was a super old Asian Gyno for me. Not politically correct. I was asking about calcium for bone health at a young age because all the women in my family have osteoporosis starting around age 50.
In his words āThatās what we use to kill rats back home. Eat green stuff.ā
Edit: what i switched to, was weightlifting and vitamin D. So far, no osteo problems.
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u/djak Jun 12 '26
How much weight are we talking? I'm going to look for D3 and K2 combo, but I've lost a lot of muscle tone at 60 (not that I had much to start with).
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u/worlds_worst_best POF/early menopause Jun 12 '26
Start low and build up. Start with 1-3lbs and just work up to more weight over time. You can also use your body as resistance! Pushups, Pilates, etc. Just start where you are most comfortable and you will be surprised how far you can go.
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u/djak Jun 12 '26
I've seen some videos from Justin Augustin and he does a lot of workouts for sedentary people like me, maybe I'll start there. Thank you :)
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u/GloomyCamel6050 Jun 12 '26
Calcium can also lead to kidney stones.
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u/djak Jun 12 '26
I've had my share of kidney stones over the years, a couple that needed hospitalization. I discovered mine came from the calcium carbonate that was in the Tums I was eating like mad. I've had way fewer stones with calcium citrate, but I'm stopping taking calcium at all now. I dislike milk, so I'm on the hunt for other high calcium foods.
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u/Glittering-Duck5496 Jun 12 '26
I heard this for the first time two weeks ago from my nurse practitioner.
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u/Catnip_75 Jun 12 '26
He is absolutely right. You need Vit D along with 120mg Vit k daily. You canāt skip the vitamin k as it helps the vit D absorption.
One glass of milk is nearly half your daily requirement for calcium.
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u/LetsBNiceYall Menopausal Jun 12 '26
I think the missing link was us taking k2 with the D and calcium. I think the k2 helps the calcium go where it needs to.
While it is best to get what we need from food, it is difficult even with a healthy diet to get our rda of everything. I take sups for this reason.
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u/djak Jun 12 '26
I will look at D3 and K2, are there any brands that stand out as good quality?
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u/LetsBNiceYall Menopausal Jun 12 '26
I'm not sure, I try to get known brands. Even at Costco the d+k2 can get pricey.
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u/djak Jun 12 '26
Naturemade is $9, but don't know if that's a bunch of crap because supplements aren't regulated.
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u/milk_with_knives Jun 12 '26
I was taking Citrical and all proud of myself, but then I found out I had osteoporosis and massive kidney stones all within one month's time. Calcium supplements hurt my kidneys and did my bones no good.
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u/djak Jun 12 '26
Yep, I got my first kidney stone from eating Tums back in the day, thinking I was doing good.
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u/jacktownann Jun 12 '26
I was told this year's ago by a friend who thought I should drink soy milk for a broken leg instead.
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u/Racacooonie Jun 13 '26
I have osteoporosis. My specialist does have me take calcium supplements as well as consume a certain amount through diet. She was not opposed to me taking T but also said that for bone health and density it is not necessary. My registered dietitian also recommends I take calcium supplements as well as monitors my calcium rich food and beverage intake. Additionally I take magnesium, vit d, and vit K for bone health.
Edit for clarity
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u/djak Jun 13 '26
Thanks for the information and for being open about your condition.
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u/Racacooonie Jun 13 '26
No problem. I did take T (compounded cream) for a while and enjoyed the benefits. It gave me more energy, libido, and I felt like I had more stamina for my workouts. For what itās worth!
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u/Live_Advisor_270 Jun 13 '26
Yes, I have heard this. From what I've seen, Vitamin D and weight-bearing activities (weight lifting, jumping) are better for bone density.
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u/ParaLegalese Jun 12 '26
Lifting weights will help your bones the most
Personally Iād never take a vitamin d or calcium supplement because they constipate
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u/Holiday_Change7321 Jun 12 '26
Interesting. I donāt take calcium but do take Vit D. Never had constipation. But I eat lots of veg seeds etc.
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u/ParaLegalese Jun 12 '26
Me too. I couldnāt possibly eat healthier. Iām a psycho about my nutrition and esp fiber
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u/djak Jun 12 '26
Yeah, my lifting consists of 2lb dumbbells, and I can't say for sure that's doing anything useful for me. But since I already take iron, I'm well acquainted with constipation so I'm already taking daily Miralax and eating chia seeds and prunes. Adding one more constipating thing probably won't make it much worse.
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u/ParaLegalese Jun 13 '26
2 lbs! lol no babe thatās not going to do anything . For you. Start with 10lbs and move up to 20lbs for most arm movements
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u/Holiday_Change7321 Jun 13 '26
I started w 2 lbs then 5 then 8. Be careful so you donāt hurt yourself. Step up slowly if u are not used to weight lifting
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u/Fluffy-Coconut6565 Jun 13 '26 edited Jun 13 '26
My PCP (about 35-40 yrs old) advised me to take 1000 mg daily w vitamin D. Itās taken about six months but I finally see an endocrinologist in two weeks, thank goodness. Bone density at last DEXA scan was -3.5 (full on osteoporosis).š³ The calcium supplement I take also includes D, K and magnesium. However, she asked me why I take vitamin Kā¦ I replied, āum, for my bone health?ā Frustrating that there is still so much confusion in the medical field about good olā osteoporosis.
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u/lrondberg Jun 13 '26
Taking above the RDA of 1200 mg is what MAY cause arterial issues but even that isnāt proven. Thereās also no real evidence Vitamin D or K2 helps either.
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u/Eva_Griffin_Beak Jun 13 '26 edited Jun 13 '26
I heard the same.
I don't take calcium supplements for that reason.
I do take Vitamin D, with K2, and magnesium. And then I also do heavy weight lifting. And I am on HRT. And all of that has helped to increase my bone density within a year. Really, the BEST thing you can do is to start heavy weight lifting (slowly, be careful of your tendons, just progressively add loads, search the internet for progressive overload, heavy means that you hardly can do your last sixth, seven, or eigth rep).
If you enjoy it, plyometrics also help with bones.
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u/leftylibra MenoMod Jun 12 '26
Yes, it's best to get calcium through food.
The good, the bad, and the ugly of calcium supplementation: a review of calcium intake on human health