Minerals for Women Over 50 and After Menopause: Calcium, Magnesium, Iron and Bone Health
Calcium, magnesium and iron for women over 50: official intake figures, what fracture and bone-density trials found, and why low iron after menopause needs a clinician.
Content last updated . This page has not been medically reviewed.
Seek care first
- A broken bone from a minor fall, new severe back pain, or a diagnosis of osteoporosis needs a clinician. The studies below are about people without that diagnosis and do not apply to people who have it. [1]
- Lack of energy or shortness of breath can be symptoms of long-term low iron, but many conditions cause them. [2] Once the cause of low iron is found, the NHS says a GP recommends treatment. [3] Do not treat suspected low iron on your own.
- For unusual or lasting bleeding see Women's health: when to get help.
The short answer
Needs for calcium rise slightly in the US after age 50, while needs for iron fall once periods stop. The NHS lists regular exercise, a healthy diet with calcium-rich foods, vitamin D, not smoking and limiting alcohol as ways to protect bones. [4] [5] Trials of calcium pills for preventing fractures in older adults give weak or no support. This page is information only and does not replace bone health advice from your clinician.Official intake levels
Figures are for women, by body. They are published reference levels for groups, not advice for you.| Mineral | Reference intake per day | Upper level per day | Source and year |
|---|---|---|---|
| Calcium | US: 1,200 mg (age 51 to 70 and over 70). EU: 950 mg (25 and over). UK: 700 mg (adults) | US: 2,000 mg "considered safe" (over 50). Canada: 2,000 mg (51 and over). EU: 2,500 mg | MedlinePlus 2025; EFSA 2017 and 2025; NHS 2020; Health Canada 2025 |
| Iron | US: 8 mg (51 and over). EU: 11 mg (after menopause). UK: 8.7 mg (50 and over) | EU: no upper level; "safe level of intake" 40 mg. Canada: 45 mg | MedlinePlus 2025; EFSA 2017 and 2025; NHS 2020; Health Canada 2025 |
| Magnesium | US: 320 mg (31 and over). EU: 300 mg. UK: 270 mg (19 to 64) | EU: 250 mg from supplements and added sources. Canada: 350 mg from supplements only | MedlinePlus 2025; EFSA 2017 and 2025; NHS 2020; Health Canada 2025 |
[6] [2] [7] [8] [9] [10] [11] [12] [13]
The NHS adds that women who still have periods after 50 may need the same iron as women aged 19 to 49. [11] These figures come from four different bodies, so do not read any one country's figure as universal. How label amounts relate to these figures is on Understanding minerals.
What the research found
Evidence labels: limited, mixed, insufficient and no good evidence of benefit describe how consistent or small the evidence is.| Question | What the source found | Strength |
|---|---|---|
| Calcium and fracture, adults over 50 | A BMJ review found dietary calcium was not linked to fracture risk and no trial showed food calcium prevents fractures. Calcium pills lowered total fractures (20 trials, relative risk 0.89), but trials at lowest risk of bias showed no effect. [14] | Mixed / weak |
| Calcium and bone density, over 50 | Calcium from food or pills gave small, non-progressive bone-density gains (supplements 0.7 to 1.8%) that are unlikely to reduce fractures meaningfully. [15] | Limited |
| Official screening-group advice (US, 2018) | USPSTF recommends against 400 IU or less of vitamin D and 1,000 mg or less of calcium daily to prevent first fractures in community-dwelling postmenopausal women; evidence for higher amounts is insufficient. It found adequate evidence that calcium with vitamin D increases kidney stones. The topic is being updated. [1] | Grade D / insufficient |
| Magnesium and bone, adults 60 and over | Observational studies linked higher intake with higher hip bone density, but no link with fractures was found; randomized trials are needed. [16] [17] | Limited |
| Magnesium supplements to prevent fractures | Proper evidence not found: we searched PubMed for trials and reviews and read only observational intake studies. | Insufficient |
Iron after menopause
Iron needs are lower after periods stop. [8] [11] If a blood test shows low iron, the NHS says the cause (for example an ulcer or heavy periods) is looked for first, and lists stomach ulcers, bowel inflammation and some cancers among bleeding causes. [3] That is why a clinician, not a supplement shelf, should lead. Too much iron is also a concern for some people; see Iron overload and hemochromatosis.Frequently asked questions
How much calcium do women need after 50?
The US figure is 1,200 mg a day for women 51 and older. [6] The UK figure for adults is 700 mg. [10] The EU lists 950 mg for women 25 and over. [8] Differences reflect different bodies and methods.
Do calcium supplements prevent fractures after menopause?
Evidence is weak or inconsistent. [14] USPSTF recommends against low-amount calcium plus vitamin D for first-fracture prevention in healthy postmenopausal women. [1]
Do I still need iron after menopause?
Reference iron intakes fall once periods stop. [11] Low iron after menopause should be investigated by a clinician. [3]
Does magnesium help bones?
Observational studies found a link between higher intake and hip bone density in older adults. [16] Proper evidence not found that supplements prevent fractures.
Is it safe to take calcium with thyroid medicine?
The NHS says calcium and iron supplements may not mix well with levothyroxine. [18] Ask your pharmacist about timing.
More details: evidence, limits and cautions
The details behind this page: cautions, limits of the evidence and where sources disagree. Open any note to read it.
Safety and medicines
- Medicines. The NHS lists calcium and iron supplements among products that may not mix well with levothyroxine. [18] Ask a pharmacist and see Spacing supplements and medicines.
- Kidney conditions and stones. USPSTF found calcium with vitamin D increased kidney stones. [1] Magnesium is a concern with reduced kidney function. [7] See Calcium supplements, heart disease and kidney stones.
- Before surgery, tell your team about all supplements: Supplements before surgery.
- For calcium forms and how they differ see Calcium carbonate vs citrate.
References
- US Preventive Services Task Force. Vitamin D, calcium, or combined supplementation for the primary prevention of fractures in community-dwelling adults: final recommendation statement, 17 April 2018 (topic marked as being updated). Read 2026-10-23.
- MedlinePlus (US National Library of Medicine). Iron in diet. Review date 1/21/2025. Read 2026-10-23.
- NHS (UK). Iron deficiency anaemia. Page last reviewed 26 January 2024. Read 2026-10-23.
- NHS (UK). Osteoporosis: prevention. Page last reviewed 13 October 2022. Read 2026-10-23.
- NHS (UK). Menopause: things you can do. Page last reviewed 19 May 2026. Read 2026-10-23.
- MedlinePlus (US National Library of Medicine). Calcium in diet. Review date 1/21/2025. Read 2026-10-23.
- MedlinePlus (US National Library of Medicine). Magnesium in diet. Review date 1/21/2025. Read 2026-10-23.
- European Food Safety Authority (EU), version 4, September 2017. EFSA, Summary of Dietary Reference Values. Read 2026-10-23.
- European Food Safety Authority (EU), version 11, August 2025. EFSA, Overview on Tolerable Upper Intake Levels (SCF and EFSA NDA Panel), Tables 1 and 2. Read 2026-10-23.
- NHS (UK). Vitamins and minerals: Calcium. Page last reviewed 3 August 2020. Read 2026-10-23.
- NHS (UK). Vitamins and minerals: Iron. Page last reviewed 3 August 2020. Read 2026-10-23.
- NHS (UK). Vitamins and minerals: Others (magnesium, potassium, selenium, zinc and others). Page last reviewed 3 August 2020. Read 2026-10-23.
- Health Canada, Dietary reference intakes tables: Reference values for elements, page dated 2025-11-19. Read through the WebFetch tool, whose output is a model-made extract of the table, so these figures should be treated as (WebFetch extract). Read 2026-10-23.
- Bolland MJ et al. Calcium intake and risk of fracture: systematic review. BMJ 2015;351:h4580. PubMed abstract (PMID 26420387). Read 2026-10-23.
- Tai V et al. Calcium intake and bone mineral density: systematic review and meta-analysis. BMJ 2015;351:h4183. PubMed abstract (PMID 26420598). Read 2026-10-23.
- Groenendijk I et al. Impact of magnesium on bone health in older adults: a systematic review and meta-analysis. Bone 2022;154:116233. PubMed abstract (PMID 34666201). Read 2026-10-23.
- Dietary magnesium intake, bone mineral density and risk of fracture: a systematic review and meta-analysis. Osteoporos Int 2016;27:1389-1399. PubMed abstract (PMID 26556742). Read 2026-10-23.
- NHS (UK). Levothyroxine (medicine page). Page last reviewed 6 July 2026. Read 2026-10-23.
Education, not medical advice. This page is for general information. It does not diagnose or treat any condition and is not a substitute for care from a qualified health professional. Natural does not automatically mean safe. Ask a clinician or pharmacist before changing your care, especially if you take medication, are pregnant or breastfeeding, or have a health condition.