Nutrient Spotlight: Calcium to Support Nutrition During Menopause

As we move through perimenopause and menopause, our nutritional needs change and calcium becomes especially important. This essential mineral plays a key role in keeping our bones strong and resilient, helping to reduce the risk of bone loss and fractures later in life.

Understanding how to meet your calcium needs, whether you eat dairy or follow a plant-based diet, can make a meaningful difference to your long-term bone health.

Why Calcium Matters in Menopause Nutrition

Calcium is vital for both the formation and maintenance of healthy bones. During menopause, changes in hormone levels, particularly a drop in oestrogen, can accelerate bone loss. Over time, this increases the risk of osteopenia and osteoporosis.

Meeting your daily calcium requirements during this life stage helps to:

• Support bone density

• Reduce fracture risk

• Maintain overall musculoskeletal health

Meeting Your Calcium Needs

Dairy products are a natural and well-absorbed source of calcium, making them a convenient option for many people.

Examples include:

• Milk

• Yoghurt

• Cheese

  
  

Including a few serves of dairy across the day is a simple way to support calcium intake. However, dairy is not essential and if you don’t eat it, there are still plenty of effective alternatives.

Plant-Based Sources of Calcium

If you follow a plant-based or dairy-free diet, you can absolutely meet your calcium needs with the right choices.

Calcium-Fortified Foods

• Choose plant-based milk alternatives (such as soy, almond or oat milk) that are fortified with calcium.

• Aim for products that provide around 300 mg of calcium per serve.

• Other fortified options may include tofu, bread and breakfast cereals.

  
  

Whole Food Sources

• Leafy green vegetables, particularly kale.

• Dried fruit, with figs being a standout source.

• Nuts and seeds, such as almonds, chia seeds and tahini (sesame seed paste commonly used in hummus).

  
  

A combination of fortified foods and whole food sources can help you reach your daily calcium requirements without dairy.

When to See an Accredited Practising Dietitian

If you’re unsure whether you’re meeting your calcium needs or you’re navigating dietary changes during perimenopause or menopause a dietitian can help.

At Sage Dietitians, our accredited practising dietitians can:

• Review your current eating patterns.

• Assess whether your calcium intake is adequate.

• Provide practical, personalised strategies to support bone health.

  
  

Getting the right nutrition support early can help protect your bones and support your health well beyond menopause.

Calcium is best absorbed in dairy foods, but there are plenty of alternatives if you don't eat dairy.