It’s probably not very surprising that as your body moves through the physical changes of menopause, your nutrient needs begin to change as well—and calcium is kind of Exhibit A. In menopausal and postmenopausal women, it becomes even more important to get enough calcium.

So the answer is simply “more calcium,” right? Not so fast—it’s not necessarily about the amount of calcium intake itself, but the way we absorb it. Learn about the helper nutrients that help with calcium metabolism, and why calcium supplementation might not necessarily be the way to go when it comes to supporting bone health in postmenopausal women.*

Food first

We actually get quite a bit of the calcium we need through diet alone: foods like milk and other dairy products, lentils, sardines, leafy greens like kale and collards, and some nuts and seeds are all pretty rich in dietary calcium.*

We formulate all of our multivitamins with a food-first approach in mind—we’re big believers in helping to fill the gaps in your diet without overdoing it, so you’re not getting a bunch of nutrients you don’t necessarily need. That said, while some studies show that women over 50 don’t necessarily get all the calcium they need through dietary sources alone, our researchers have noted a debate among the scientific community about the current recommended daily allowance for calcium possibly being too high—and some argue that there might be potential risks associated with going overboard on calcium supplements for postmenopausal women. (In other words, too much calcium can definitely be a thing.)*

“We at Ritual keep a close analytical eye on emerging science on calcium and its role in aging,” says Dr. Mastaneh Sharafi, PhD, RD, and Ritual’s Director of Scientific Affairs. “We encourage our customers to rely on food sources such as dairy and dairy substitutes, dark green vegetables, nuts, and beans as part of a healthful, balanced diet.”*

But paying attention to the foods you eat is also just one part of the equation. The other part is focusing on nutrients that can help.*

Say hello to these helper nutrients

Meet vitamin D, vitamin K2, magnesium, and boron: your all-star team of calcium helpers. Even though calcium likes to take all the credit, these nutrients are working hard behind the scenes to support calcium consumed from the diet.*

Vitamin D

Vitamin D3 helps with calcium absorption from your diet. And since research suggests that many women don't get the recommended amount of this essential nutrient, vitamin D supplementation can be a good idea. Our Essential for Women 50+ contains 50 mcg of vitamin D.*

Vitamin K2

Vitamin K works to support overall bone health and calcium metabolism.* Because vitamin K plays an important role in maintaining bone health, you should look for this key nutrient in your postmenopausal multivitamin.*

Magnesium

Magnesium works to support calcium absorption and bone maintenance. But that's not all. It also plays a role in vitamin D metabolism—and since vitamin D helps out with calcium absorption too, magnesium is kind of a bone health multitasker.*

Boron

Boron is yet another buddy to calcium: this helper nutrient has been getting recent attention for its properties related to supporting bone health.*

Because calcium absorption is so important during this phase of life, we really wanted to focus on these helper nutrients rather than piling on more calcium, particularly because of the controversy surrounding calcium over-supplementation. So, want to give these unsung heroes the applause they deserve? Keep an eye out for vitamin D, vitamin K2, magnesium, and boron in Essential for Women 50+, which includes all four of these calcium helper nutrients (along with four others) to help support healthy aging from within. (And as always, working with your healthcare provider through this transition is never a bad idea.)*

One last thing...

Don't forget to mind your macros! While focusing on evolving micronutrient needs is a good idea after 50, it’s equally important to pay attention to macronutrients, like protein. Because muscle breakdown naturally increases over time due to anabolic resistance—making it harder to stimulate muscle protein synthesis—consuming enough protein is crucial to supporting your overall health and wellbeing. Supplementing with a high-quality, life stage-specific protein powder can be a smart way to help support any dietary gaps as you age.

We formulated our Essential Protein 50+ with these changing protein needs in mind—and added calcium HMB for adults 50+ to further support the maintenance of muscle mass.*