Calcium is the main mineral in bone, and the years around menopause are when bone loss speeds up. Getting enough calcium won’t stop that loss on its own, but falling short makes it worse.
How much you need
According to the NIH, women need 1,000mg per day from age 19 to 50, rising to 1,200mg per day from 51 onwards. Many women don’t reach these amounts from food alone.
Food first
Calcium from food is well absorbed and comes packaged with other nutrients bones need, such as protein, magnesium and vitamin K. Good sources include:
- Milk, yogurt and cheese (around 300mg per serving)
- Calcium-fortified plant milks (check the label — often similar to dairy)
- Tofu made with calcium sulfate
- Canned sardines and salmon with the soft bones
- Kale, bok choy and broccoli
- Almonds and white beans
Spinach contains calcium, but compounds called oxalates block most of its absorption.
When supplements make sense
If you can’t reach your target through food, a supplement can close the gap. A few practical points:
- Top up, don’t replace. Work out how much you get from food and supplement only the difference.
- Smaller doses absorb better. The body absorbs calcium best in doses of 500mg or less at a time.
- Know your form. Calcium carbonate is cheaper but best taken with food; calcium citrate absorbs well with or without food.
- Watch for constipation and kidney stones. High supplemental doses have been linked to kidney stones in some studies.
Don’t forget vitamin D
Without enough vitamin D, your body absorbs much less calcium. Many women run low, especially in winter at northern latitudes.
Calcium is one piece of bone health alongside strength and impact exercise, protein and, for women at higher risk, a bone density scan.