Nobody throws a party for their bones. We pamper and moisturise our faces, we colour our hair, we buy the good trainers to spoil our feet. But our skeleton? Not even a thought! It quietly holds everything up for 50-odd years and never once gets a thank-you card. Today we fix that, starting with the best non-dairy calcium foods.
A while ago, I was on a yoga retreat on a little island in the Indian Ocean: sunrise stretches, turquoise water, zen levels at an all-time high. Then my phone rang. My beloved mum had fallen in the shower room, hurt her knee and been taken to hospital. So much for zen: I went through worry, shock and full-blown panic in about four minutes flat, and found myself on a speedboat at 2 o’clock in the morning, racing to the main island to catch the first flight to Mum.
Thank God, nothing was broken. But the tests revealed two things: advanced osteoarthritis in her knee (the cartilage wearing away) and osteoporosis (her bones had become thin and fragile). The names sound like twins, but one wears out the joints and the other weakens the bones. With osteoporosis, a fall like hers can easily mean a broken hip or wrist, so walking away without a fracture felt like a small miracle. Sitting by Mum’s bed, I asked myself an uncomfortable question: I eat plant-based, so am I really giving my own bones everything they need? This article is the answer I went looking for.
If you remember one thing, make it this: bones are living tissue, and after 50, they respond to what we eat and how we move every single day. It’s a holistic approach, and it’s never too late to start looking after them.
Why bones need extra care after 50
Our bones are constantly being broken down and rebuilt, like a house that’s always being renovated. Until our 30s, the builders work faster than the demolition crew. After that, the balance slowly tips the other way.
Then menopause arrives. Oestrogen helps protect our bones, so as it falls, bone loss speeds up, especially in the first years after our last period. That’s why osteoporosis (bones becoming thin and fragile) is so much more common in women than in men.
The tricky part is that bone loss is silent. There’s no ache, no warning sign. For many women, the first clue is a broken wrist after a simple trip on the pavement.
The surprising truth about plant-based diets and bones
Here’s the part most plant-based blogs don’t mention, and I think you deserve to know it.
A large UK study (EPIC-Oxford) found that vegans had a 43% higher risk of fractures overall than meat eaters (about 20 extra fractures per 1,000 people over 10 years). Before anyone throws their tofu out of the window: lower average intakes of calcium and protein, and lower body weight, explained part of the difference. The study can’t prove plants themselves were the problem.
In other words, a plant-based diet can absolutely support strong bones. But it doesn’t happen by accident. It needs a little planning, which is exactly what the next section is for.
Your plant-based plan for strong bones: 6 steps
Step 1: Hit your calcium target with non-dairy calcium foods
The NHS says adults need 700mg of calcium a day. In the US, the advice for women over 50 is higher, at 1,200mg a day (NIH), so check what your own country recommends. On a plant-based diet, these non-dairy calcium foods are the easiest wins:
| Food | Portion | Calcium (approx.) |
|---|---|---|
| Calcium-set tofu (check the label for « calcium sulphate ») | 100g | 200–350mg |
| Fortified soya or oat milk | 250ml glass | about 300mg |
| Fortified soya yoghurt | 125g pot | about 150mg |
| Tahini (sesame paste) | 1 tbsp | about 60–90mg |
| Kale, cooked | 80g | about 120mg |
| Almonds | 30g handful | about 75mg |
| Chickpeas, cooked | 200g | about 90mg |
| Dried figs | 3 figs | about 80mg |
A glass of fortified soya or oat milk, a portion of calcium-set tofu and a handful of almonds already gets most of us there. So if you’ve ever wondered how to get calcium without dairy, that little trio is your answer. Note: spinach contains calcium, but it’s poorly absorbed, so don’t count on it. Kale, pak choi and broccoli are better green choices.
Step 2: Don’t forget vitamin D
Vitamin D helps our bodies absorb calcium. In the UK, the NHS advises everyone to consider a 10 microgram (400 IU) vitamin D supplement in autumn and winter, when the sun is too weak for our skin to make enough. In the US, the advice is 600 IU (15 micrograms) a day up to age 70, and 800 IU after that (NIH). Look for vegan D3 (from lichen) or D2. (Why this isn’t just a vegan problem? I explain in my article on going plant-based after 50.)
Step 3: Eat enough protein
About half of our bone is made of protein, and protein keeps the muscles that protect us from falls. Aim for 25–30g at each main meal from tofu, tempeh, lentils, beans and soya milk. (All the details are in my protein guide.)
Step 4: Give your bones a good shake-up
Bones get stronger when they’re asked to work. Two kinds of exercise help most:
- Weight-bearing and impact: brisk walking, dancing, stair climbing, gentle jumping or heel drops (if your joints allow). My personal favourite? Bouncing on the trampoline in my garden. It’s fun, it makes me feel like a kid again, and you can make it as soft and gentle as you like.
- Muscle-strengthening, at least 2 days a week: chair squats, wall press-ups, resistance bands, carrying the shopping. (More ideas in habit 3 of my menopause belly article.)
Swimming and cycling are wonderful for the heart, but they don’t load the bones much, so mix them with something on your feet.
Bonus: these exercises help the joints too. For osteoarthritis, the NHS calls exercise « one of the most important treatments », whatever your age or fitness level (NHS 111 Wales). My 10-minute morning stretch routine is a gentle way to start.
Step 5: Look after your balance
Strong bones are brilliant, but not falling in the first place is even better. Yoga, tai chi and simple balance exercises all help reduce the risk of falls. Try standing on one leg while the kettle boils: you’ll feel a bit silly for the first few days, then rather proud of yourself. Around the house, good lighting, a non-slip mat in the shower and sensible shoes do their bit too (remember Mum’s shower room?). I’ll be sharing more easy, step-by-step balance exercises here on the blog soon, so watch this space.
Step 6: Go easy on the bone robbers
- Smoking speeds up bone loss.
- Alcohol: the less, the better for your bones. Official limits vary from country to country: in the UK it’s no more than 14 units a week, and in the US no more than one drink a day for women. Check your own country’s guidelines.
- Very low body weight and crash diets are hard on bones.
- Salty snacks and fizzy drinks (especially colas) aren’t bone-friendly either, so save them for the occasional treat. AKA my « cheat day », and I’ll tell you all about it (in great detail) in a future post.
When to talk to your doctor
If you’ve broken a bone after a minor fall, had an early menopause, taken steroid tablets for a long time, or have a family history of osteoporosis, ask your doctor (your GP in the UK) about your bone health. They can check your fracture risk and, if needed, arrange a bone density (DEXA) scan.
A day of non-dairy calcium foods on a plate
- Breakfast: porridge made with fortified soya milk, topped with figs and a spoonful of tahini.
- Lunch: chickpea and kale salad with a lemony tahini dressing.
- Snack: a handful of almonds and a fortified soya yoghurt.
- Dinner: calcium-set tofu stir-fry with broccoli and pak choi.
That’s roughly 1,200mg of calcium (enough for both the UK and the US advice) and plenty of protein, without a single glass of cow’s milk.
Your questions, answered
Can you get enough calcium on a vegan diet?
Yes, with a little planning. Fortified plant milks and yoghurts, calcium-set tofu, tahini, kale, almonds and beans can easily add up to the 700mg a day the NHS recommends (or the 1,200mg advised for women over 50 in the US).
Which foods are rich in calcium and vitamin D?
On a plant-based diet, fortified plant milks and yoghurts are the easiest pick, because many have both calcium and vitamin D added (check the label). Calcium-set tofu, tahini and kale bring calcium. Vitamin D is much harder to find in food: mushrooms grown in UV light and some fortified cereals and spreads contain a little. That’s why the NHS suggests a daily 10 microgram vitamin D supplement in autumn and winter.
Is soya good or bad for bones after menopause?
Whole soya foods like tofu, soya milk and edamame are a good source of protein, and many are fortified with calcium. Research on soya and bones is mixed but generally reassuring. If you’ve had a hormone-sensitive cancer, check with your doctor.
What is the best exercise for bones after 50?
A mix of weight-bearing exercise (brisk walking, dancing, stairs) and muscle-strengthening at least twice a week, plus balance work like yoga or tai chi to prevent falls.
Do I need a calcium supplement?
Most people can get enough from food. Supplements are sometimes recommended by doctors for people at higher risk, so it’s best to ask your doctor rather than start one on your own.
The bottom line
Our bones have carried us this far without a single complaint. After 50, they deserve a little attention back: plenty of non-dairy calcium foods (700mg of calcium a day in the UK, 1,200mg for women over 50 in the US), vitamin D in winter, enough protein, and exercise that gives them something to push against. Plant-based eating can do all of that beautifully. It just needs a plan, and now you have one.
So tonight, maybe pour a glass of fortified soya milk and raise it to your skeleton. It’s been waiting for that thank-you card for a very long time.
Want a head start? My free 7-Day Anti-Inflammatory Meal Plan is full of calcium-rich, protein-packed plant meals. Grab it below.
A gentle note: this article is general information, not medical advice. If you’re worried about your bones, please talk to your doctor.