Why calcium and iron?

They give us so much!


Calcium is essential for bone health among other things such as helping improve skin, relieves aching muscles, healthy teeth and more.

I remember at primary school we were given mini bottles of milk at break times. We know milk is a good source of calcium for growing kids. However it’s important beyond childhood and adolescence. It’s imperative to maintain calcium during perimenopause and menopause to help support bone health. Declining oestrogen can make your bones weaker and susceptible to breaks. Which could lead to osteoporosis, unfortunately most people are unaware they have the disease until they have a break or fracture.

I’ve mentioned bone density in my exercise post the need and importance of weight bearing workouts.

Although I take a daily multivitamin and a couple of supplements I still eat foods rich in calcium.

Calcium rich foods, dairy, yoghurt, cheese, fermented foods, tofu. Also nuts, seeds, dried fruit, dark green leafy vegetables. Kale is a great example.


The quality of any supplements and the source are important.

Vitamin D helps your body absorb calcium.

UK government guidelines, recommend 700mg of calcium daily.


Iron is an essential mineral part of haemoglobin in the red blood cells. I have a propensity to be low. I’m mindful and pay attention to ensuring I have iron rich foods even more so because I’m not a meat lover.

Prior to menopause women usually need more iron than men due to the loss during their periods. I still have a bleed from time to time and due to my medical history I take a supplement containing iron. I ran what I take by my gynaecologist. I know my body much better these days and recognise my signs of fatigue if my iron is low. I also ensure I’m eating enough protein, a key nutrient for energy, during menopause energy levels can be low.

If you’re feeling consistently fatigued consult your GP.

3 responses to “Why calcium and iron?”

  1. Michaela avatar

    Oh ja, habe ähnliche Erfahrungen, Eisenpräpberate früher vom Arzt verschrieben bekommen, da ich immer einen Mangel hatte!
    Momentan scheint er stabil zu sein, da ich mit Nahrungsergänzung gut aufgestellt bin.
    Auch Kalzium, Magnesium, Vitamin D und veganes Protein was die Knochen und den Muskelaufbau unterstützt nehme ich teilweise zusätzlich ein. Aber ich mag zum Glück auch alle Art von Milchprodukten und auch Mal ein gutes Stück Fleisch. Denke eine gute Mischung um Osteoporose vorzubeugen. Und Bewegung, speziell Muskeltraining sollte ich wirklich wieder in Angriff nehmen!!! Danke 😅💪

    1. Sandra Scherfler avatar

      Vielen dank für deinen Kommentar. Hoffentlich hast du jetzt Zeit für Sport!

  2. Jools avatar

    I’m relieved to hear you say about an occasional bleed, I do still have spot just now and then. I do try eat healthy as you said calcium rich foods, but maybe try iron supplement. Always good to get bit more advice thanks Sandra x

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