Calcium-rich foods after menopause, dairy-free included, plus vitamin D

Calcium is one of the few numbers that actually goes up around menopause. The good news is that it’s very reachable from food, with or without dairy. Here’s how much the NIH suggests, which foods carry the most, and where vitamin D fits in.

Why does calcium matter more after menopause?

Because bone loss speeds up in midlife.

The NIH notes that bones slowly lose calcium after about age 30, and that loss speeds up in middle age. The 2021 position statement from The North American Menopause Society (now The Menopause Society) names falling estrogen after menopause as the main driver. For every woman after menopause, it lists good nutrition, especially protein, calcium and vitamin D, plus regular activity and not smoking or drinking heavily.

How much calcium and vitamin D do I need?

The NIH suggests 1,200 mg of calcium for women 51 and older, and 15 mcg of vitamin D, rising to 20 mcg after 70.

So if you’re in perimenopause and under 51, the NIH number is still 1,000 mg.

Which foods have the most calcium?

Calcium-set tofu, fortified plant milks, yogurt, milk and canned fish with bones lead.

Rounded USDA FoodData Central values. Fortified foods and tofu vary a lot by brand, so check the label.

For a longer list, see calcium-rich foods.

Can I get enough calcium without dairy?

Yes. Tofu, fortified plant milks, canned fish and greens can get you there.

• Tofu made with calcium. Look for calcium sulfate on the ingredients list. The amount varies a lot between brands.
• Fortified plant milks. The NIH notes many soy and almond drinks have calcium added. Not all do, so read the label.
• Canned sardines and salmon with the bones. The NIH lists these as calcium sources, so pick the kind with bones in.
• Leafy greens. The NIH names kale, broccoli and bok choy, and collards are high too.

What does a 1,200 mg day look like?

Three or four calcium foods spread across the day usually does it.

With dairy, about 1,100 mg from these alone:

• 3/4 cup plain yogurt at breakfast (310 mg)
• A latte made with 1 cup of milk (310 mg)
• 1 oz cheddar on a lunch sandwich (200 mg)
• 1 cup cooked collards with dinner (270 mg)

Dairy-free, about 1,240 mg from these alone:

• Oats made with 1 cup fortified almond milk (380 mg)
• A lunch salad with 3 oz canned pink salmon (240 mg)
• 1/2 cup calcium-set tofu in a dinner stir-fry (860 mg, check your brand)

Bread, grains and other foods add a little more. The NIH points out they aren’t high in calcium, but they add up because we eat them often.

Where do I get vitamin D?

Fatty fish, fortified milk and plant milks, and some sun.

The NIH says very few foods have much vitamin D naturally. Fortified foods supply most of it in the US diet.

Rounded USDA values, with milk from the NIH. Many plant milks are fortified to a similar level as milk. Cheese and ice cream usually aren’t fortified. Your skin also makes vitamin D in the sun, though how much varies a lot.

How does Imi help?

Imi plans calcium into your week toward 1,200 mg a day and keeps vitamin D in view.

Turn on the menopause focus and calcium and protein sit at the top of Home. Imi plans from your own recipes, so dairy-free works: fortified plant milks, calcium-set tofu, canned sardines and leafy greens all count. It also counts your strength sessions from Apple Health.

Imi plans food. It doesn’t treat menopause symptoms or bone conditions. See calcium-rich foods or read how Imi plans for menopause.