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Tuesday, October 20 is World Osteoporosis Day, right in the middle of Menopause Awareness Month. It's a good moment to think about the part of your health you can't see.
The short answer: estrogen helps protect your bones, so bone loss speeds up in the years around and after menopause. Vitamin D helps your body absorb calcium, the main mineral in bone, which is why getting enough of both matters more in midlife. Most adult women need 600 IU of vitamin D a day (800 IU after age 70) and 1,200 mg of calcium a day after age 50. Your doctor can tell you whether you need a bone-density scan.
Why bones change after menopause
Your bones are living tissue. Throughout life, old bone is broken down and new bone is built. Estrogen helps keep those two processes in balance. When estrogen declines during the menopause transition, bone breakdown starts to outpace bone building, and bone density falls fastest in the first years after your final period.
Over time, that can lead to osteopenia (lower-than-normal bone density) and then osteoporosis, where bones become fragile and break more easily. The Bone Health & Osteoporosis Foundation estimates that about one in two women over 50 will break a bone because of osteoporosis. Osteoporosis is often called a "silent" condition, because many women don't know they have it until a break happens.
What vitamin D does for your bones
Vitamin D helps your body absorb calcium from food and keep the right levels of calcium and phosphorus in your blood. Without enough vitamin D, your body can't make good use of the calcium you eat, no matter how much you take in. Vitamin D also supports normal muscle function, which matters for balance and avoiding falls, and normal immune function.
How much do you need?
These are the general daily recommendations for women in the US from the National Institutes of Health:
- Vitamin D: 600 IU (15 mcg) a day up to age 70, and 800 IU (20 mcg) a day after 70
- Calcium: 1,000 mg a day for women 19 to 50, and 1,200 mg a day after 50
More isn't always better. The upper limit for vitamin D in adults is 4,000 IU a day unless your doctor advises otherwise. Your doctor may recommend a different amount based on a blood test, your health and any medications you take.
Where to get vitamin D and calcium
Vitamin D
- Sunlight on your skin (though this varies with season, where you live, skin tone and sunscreen use)
- Oily fish such as salmon, trout, sardines and mackerel
- Egg yolks
- Fortified foods such as milk, some plant milks, cereals and orange juice
- Supplements. D3 (cholecalciferol) is the form your skin makes naturally.
Calcium
- Dairy foods: milk, yogurt and cheese
- Fortified plant milks and tofu made with calcium
- Canned fish with soft bones, such as sardines and salmon
- Leafy greens such as kale, bok choy and collard greens
- Almonds and beans
Other ways to support your bones
- Weight-bearing exercise, such as walking, dancing and stair climbing
- Strength training two or more days a week
- Balance work such as yoga or tai chi to help prevent falls
- Not smoking, and limiting alcohol
- Eating enough protein
Should you get a bone-density scan?
A bone-density scan (often called a DXA or DEXA scan) is a quick, painless test that measures how strong your bones are. US guidelines recommend screening for all women 65 and older, and for younger postmenopausal women who have risk factors, such as:
- A family history of osteoporosis or hip fracture
- Early menopause
- Low body weight
- Smoking or heavy drinking
- Long-term use of certain medications, such as steroids
- A previous broken bone from a minor fall
World Osteoporosis Day is a good reason to ask your doctor whether a scan makes sense for you. Not sure how to bring it up? Read how to talk to your doctor about menopause.
Where PumPums Menopause Relief fits
PumPums Menopause Relief includes vitamin D3 to support healthy bones, alongside black cohosh, red clover, maca root, magnesium glycinate and omega-3s, in two daily capsules. If you already take a vitamin D supplement, add up your totals and check with your doctor before doubling up. Read what's inside PumPums Menopause Relief for the full formula.
Explore PumPums Menopause Relief
Frequently asked questions
Does menopause affect bone density?
Yes. Estrogen helps protect bone, so bone density tends to fall faster in the years around and after menopause. Getting enough vitamin D and calcium, staying active and talking to your doctor about screening all support bone health.
How much vitamin D should a woman over 50 take?
The general recommendation is 600 IU a day up to age 70 and 800 IU a day after 70, from food, sunlight and supplements combined. Your doctor may recommend a different amount based on a blood test.
What's the difference between vitamin D2 and D3?
D3 (cholecalciferol) is the form your skin makes from sunlight and is found in animal foods. D2 (ergocalciferol) comes from plant sources and fungi. Both are used in supplements.
When is World Osteoporosis Day 2026?
World Osteoporosis Day is Tuesday, October 20, 2026.
For more, read magnesium for menopause and our ingredient-by-ingredient guide to perimenopause supplements.
This article is for general education and is not medical advice. Always talk to your doctor before starting a new supplement, especially if you have a health condition or take medication.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
