Bone Health and Menopause: Nutrition and Training That Matter

Hot flushes, sleep and mood tend to dominate conversations about menopause. Bone health gets far less attention, even though it is one of the most important long-term changes of this stage of life. The good news is that a lot of what supports your bones is in your hands: how you train, what you eat and a few nutrients worth paying attention to, especially during a UK winter.

This guide explains why bones change around menopause, which nutrients matter, how to train for bone health and where supplements can fit in.

Why menopause affects your bones

Bone is living tissue. It is constantly broken down and rebuilt throughout life in a process called remodelling. Until your late twenties or early thirties you build more bone than you lose and reach your "peak bone mass". After that, the balance slowly shifts.

Oestrogen helps regulate this process. As oestrogen levels fall during perimenopause and menopause, bone breakdown can outpace rebuilding. The Royal Osteoporosis Society notes that bone loss speeds up in the years around menopause, which is why this period matters so much for long-term bone health.

Lower bone density increases the risk of osteoporosis, a condition in which bones become more fragile and more likely to break. Other risk factors include family history, early menopause, low body weight, smoking, heavy drinking, some medications and long periods of inactivity.

If you have concerns or risk factors, speak to your GP. They can assess your fracture risk and discuss options, including HRT and other treatments where appropriate. Nutrition and exercise support bone health, but they are not a replacement for medical assessment or treatment.

Key nutrients for bone health

Calcium

Calcium is the main mineral in bone, and calcium is needed for the maintenance of normal bones. The NHS recommends 700 mg a day for adults. Good sources include milk, yoghurt and cheese, calcium-fortified plant drinks, tofu set with calcium, canned fish with soft bones such as sardines, leafy greens such as kale, and bread made with fortified flour.

Vitamin D

Vitamin D helps your body use the calcium you eat. Vitamin D contributes to the normal absorption and utilisation of calcium and phosphorus and to the maintenance of normal bones. In the UK, sunlight is not strong enough to make vitamin D in the skin from about October to early March. That is why the government advises everyone to consider a daily supplement of 10 micrograms (400 IU) of vitamin D in autumn and winter. Read more in our UK winter vitamin D guide.

Vitamin K

Vitamin K contributes to the maintenance of normal bones. It is found in green leafy vegetables (vitamin K1) and in some fermented foods and animal products (vitamin K2). People taking anticoagulants such as warfarin should not take vitamin K supplements without medical advice.

For a convenient way to cover vitamin D in winter alongside vitamin K, a combined tablet is an option. Vitastrong Vitamin D3+K2 provides 2,000 IU (50 µg) of vitamin D3 with 100 µg of vitamin K2 (MK-7) in one daily tablet.

Our vitamin D3 and K2 guide explains why the two are often paired. UK guidance advises adults not to take more than 100 µg of vitamin D a day unless advised by a doctor.

Protein

Protein is often overlooked for bones, but protein contributes to the maintenance of normal bones as well as to the maintenance of muscle mass. Many women eat less protein as they get older. Aim to include a source of protein at each meal: eggs, Greek yoghurt, fish, poultry, beans, lentils or tofu. A protein shake can be a practical top-up after training.

Magnesium

Magnesium contributes to the maintenance of normal bones. Nuts, seeds, wholegrains and leafy greens are good sources.

Training for stronger bones

Bones respond to the forces placed on them. The types of exercise that matter most are:

• Resistance training. Lifting weights or using resistance bands loads the muscles and bones. Progressive training, where the load gradually increases, is key. Our strength training through menopause starter plan is a good place to begin.
• Impact exercise. Activities such as brisk walking, jogging, stair climbing, skipping and low jumps send useful signals to the bones. Start at a level that suits you and build up.
• Balance and posture work. Yoga, Pilates and tai chi can help balance, which is important for reducing the risk of falls.

Swimming and cycling are excellent for fitness, but they put less load through the bones, so combine them with strength and impact work. If you have osteoporosis or have had a fracture, ask your GP or a physiotherapist which exercises suit you.

Lifestyle habits that support your bones

• Don't smoke. Smoking is linked with lower bone density.
• Keep alcohol within guidelines: no more than 14 units a week, spread over several days.
• Avoid very restrictive diets. Low body weight and low energy intake are risk factors for weaker bones.
• Get outdoors in spring and summer to help your body make vitamin D.

A simple day of bone-friendly eating

• Breakfast: porridge made with milk or a fortified plant drink, topped with seeds.
• Lunch: wholegrain sandwich with sardines or eggs and a side salad with leafy greens.
• Snack: Greek yoghurt and fruit, or a protein shake after training.
• Dinner: salmon or tofu with broccoli, kale and potatoes.

For a broader look at nutrients during this stage, see our perimenopause and menopause nutrition guide.

Products mentioned in this article

FAQs

When does bone loss start in menopause?

Bone loss tends to speed up in the years around menopause as oestrogen levels fall. That is why perimenopause is a good time to focus on training and nutrition.

How much calcium do I need?

The NHS recommends 700 mg a day for adults. Most people can get this from a varied diet. Your GP may advise differently if you have osteoporosis.

Should I take vitamin D in winter?

UK government advice is that everyone should consider taking 10 micrograms of vitamin D a day during autumn and winter. Don't exceed 100 micrograms a day unless advised by a doctor.

Is it safe to lift weights after menopause?

For most women, yes. Resistance training is one of the best things you can do for muscles and bones. Start with good technique and build up gradually. If you have osteoporosis, ask your GP or a physiotherapist for guidance.

Can supplements prevent osteoporosis?

No supplement can promise that. Calcium, vitamin D, vitamin K, protein and magnesium contribute to the maintenance of normal bones as part of a balanced diet. Talk to your GP about your individual risk.

Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle.