For women older than 50, the recommended daily amount is 1,200 milligrams. And calcium now is added to some brands of orange juice and cereal. Keep in mind that soft drinks, caffeine and alcohol can decrease your absorption of calcium. Vitamin D Vitamin D helps the body absorb calcium. That's why women living in colder climates are more likely to be deficient in vitamin D than those living in warm regions where more time is spent outdoors.
Vitamin D occurs naturally in fatty fish, such as tuna and salmon, and in liver and eggs.
Also, milk and some cereals are vitamin D fortified. If you don't think you're getting the recommended 400 international units each day, consider taking a multivitamin. But avoid taking more than recommended, because too much vitamin D can lead to headaches, nausea, muscle weakness and, over time, liver and kidney damage. In the short term, regular exercise can help lift your mood and help you sleep better, both of which can help lessen the mood swings, irritability and mild depression some women have during menopause. Over the long term, exercise can significantly reduce your risk of heart disease, osteoporosis and cancer.