All in - 03/02/2026
At All for One, we believe in supporting every body, at every stage.
Menopause is one of the most significant transitions in a woman’s life — physically, mentally and emotionally. Among the many changes happening beneath the surface, one of the most important (and often overlooked) is how your body handles calcium.
Let’s unpack why calcium matters so much during menopause, how much you actually need, and what that looks like in your everyday meals.
As oestrogen levels naturally decline through menopause, the body’s ability to absorb and retain calcium decreases. Oestrogen helps protect bones by slowing the rate at which calcium is lost, so when levels drop, bone density can reduce more quickly — increasing the risk of osteoporosis and fractures.
This doesn’t mean that bone loss is inevitable. With the right nutrition, movement and lifestyle support, you can absolutely maintain strong, healthy bones for decades to come. Calcium is one of the key nutrients that helps make this possible.
The general recommendation for women in or after menopause is around 1,200–1,300 mg of calcium per day.
To get a sense of what 1,200–1,300 mg of calcium looks like in real food, here are some everyday examples:
A cup of milk — whether dairy or a calcium-fortified plant milk — provides around 300 mg of calcium.
A serve of yoghurt (about three-quarters to one cup) contains roughly 250–350 mg.
Two slices of cheese, or about 40 grams, add another 250 mg.
Canned salmon or sardines with the bones included deliver around 300–400 mg per 100-gram serve.
A 100-gram portion of firm tofu that’s been calcium-set provides about 250–300 mg.
A small handful of almonds (around 30 grams) contributes roughly 70 mg.
A cup of cooked leafy greens like kale, broccoli or bok choy adds 50–100 mg.
And one serve of fortified breakfast cereal gives another 100–200 mg, depending on the brand.
Combining a few of these across your day — for example, yoghurt with breakfast, tofu or salmon at lunch, and greens with dinner — easily adds up to your daily calcium needs.
So, to reach around 1,200 mg per day, you might aim for:
A morning bowl of yoghurt with almonds (≈ 300 mg)
A coffee made with calcium-fortified almond milk (≈ 150 mg)
A salad with tofu or canned salmon at lunch (≈ 300 mg)
A dinner with leafy greens and a sprinkle of cheese (≈ 250 mg)
A small milk-based hot drink in the evening (≈ 200 mg)
Total: around 1,200 mg — easily achievable through food alone.
If you’re lactose intolerant, vegan or simply don’t consume dairy often, it’s worth checking labels for calcium-fortified plant milks, tofu and cereals, which can help you meet your needs naturally.
Calcium and vitamin D work hand in hand. Without enough vitamin D, your body can’t absorb calcium efficiently — meaning even a calcium-rich diet may fall short.
To support bone health, make sure you:
Get regular, safe exposure to sunlight (just a few minutes most days is often enough).
Include foods like eggs, salmon and fortified milks.
Consider a supplement if recommended by your health professional, especially in winter or if you spend little time outdoors.
Calcium is essential, but it’s just one part of the bigger picture. To maintain strong bones and muscles through menopause and beyond, focus on a few key habits:
Movement that loads your bones — like walking, stair climbing, strength training or Pilates — helps stimulate bone growth and prevent bone loss.
Include a variety of whole foods — protein, healthy fats, fruits and vegetables — to provide the vitamins and minerals your body needs for bone health and hormonal balance.
Both can interfere with calcium absorption and accelerate bone loss.
Chronic stress and poor sleep can alter hormone levels and impact bone and muscle health. Practices like yoga, meditation and deep breathing can help balance your nervous system and support recovery.
At All for One, our physiotherapists and movement professionals work with women through every stage of life — including the menopause transition.
We’re deeply passionate about helping people thrive during this stage, empowering you to move confidently and feel strong in your changing body. That’s why we created our Midlife Class — a specialised small-group program designed specifically for those navigating perimenopause, menopause and postmenopause.
Led by our experienced physiotherapists and instructors, the Midlife Class focuses on:
Building bone and muscle strength through safe, progressive resistance training
Improving balance and mobility to reduce falls risk and increase confidence
Reducing pain, stiffness and fatigue through evidence-based movement
Enhancing mood, energy and wellbeing in a supportive, community environment
This class has been thoughtfully designed to meet the unique needs of the midlife body — blending strength, stability, flexibility and connection in a warm, empowering space.
Whether you’re navigating hormonal changes, bone-density concerns, or simply want to feel stronger and more grounded, our team is here to help you move well, live well and thrive through every stage of life.
Take a look at your typical day — are you getting enough calcium-rich foods?
Add one more source of calcium at breakfast or lunch this week.
If you’re ready to strengthen your body and confidence from the inside out, join our Midlife Class or book a physiotherapy assessment at our Hampton East or Yarraville studios.
Together, we’ll help you stay strong, confident and active through every chapter of life.
Australian Menopause Society. Calcium Supplements and Bone Health.
Osteoporosis Australia. Calcium Fact Sheet.
The Royal Women’s Hospital. Menopause and Bone Health.
Harvard Health Publishing. How Much Calcium Do You Really Need?
National Health and Medical Research Council (NHMRC). Nutrient Reference Values for Australia and New Zealand.
All in - 03/02/2026
