Calcium After Menopause: Getting It From Your Plate

Strong bones after menopause start in the kitchen. Many people can get a good part of their daily calcium from everyday Indian food, before any tablet is needed. Here is how to check your plate.

Reviewed by Dr. Kshitij Chaudhary, Last reviewed October 2026

I am a spine surgeon at P.D. Hinduja Hospital, Mahim, Mumbai. Weak, thin bones are one of the commonest problems after menopause, and food is where calcium should come from first. This post shows how to do that with everyday Indian food.

🦴 How much calcium do I need every day?

An adult needs about 1000 mg of calcium a day [1]. Needs go up after menopause. Most Indians eat only 300 to 500 mg, because of lower dairy intake and more cereals. Over half of the population falls short [1].

Low calcium has no symptoms. It shows up when a bone breaks. If your bones are thin, read about osteoporosis and spine fractures.

🥛 Which foods give the most calcium?

Milk is the main source in most Indian homes. One glass (200 mL) of cow's milk gives about 250 mg [1]. Two glasses of milk or curd a day, with enough pulses, can meet much of your need [2].

Drumstick leaves, curry leaves, amaranth leaves and sesame (til) seeds are also good sources [1]. Eggs add very little, about 60 mg per 100 g.

🌾 Does ragi really help?

Yes. Ragi has 344 mg per 100 g, more than most grains. It is a useful choice if you don't take dairy.

Grains contain phytates, which block some of the calcium. Sprouted ragi reduces this problem [3]. Try ragi roti, dosa or porridge made from sprouted flour.

🧮 How do I check my own intake?

Write down what you eat and drink on a normal day. Use the table to add it up. Two glasses of milk give about 500 mg. A ragi dish, a serving of greens and a pulse at lunch can take you towards 1000 mg.

If you fall short, add one or two of these foods first. Tablets come second.

💊 What if food is not enough?

Some people can't reach 1000 mg from food. Lactose intolerance can keep you off milk. A gut problem can stop you absorbing the calcium you do eat. In that case a tablet may help. The next post, Calcium Tablets: Which One and How to Take It, explains how to choose one.

Calcium works best with a good vitamin D level, covered in this vitamin D post. Bones also need movement and a safe home. See the exercise program for osteoporosis and fall prevention.

📚 References

1. Bhattacharya S, Nagendra L, Agarwal K, et al. Calcium supplementation in the Indian context: a consensus statement by the Endocrine Society of India Skeletal Health Taskforce. Indian J Endocrinol Metab. 2026;30:198-203. doi:10.4103/ijem.ijem_45_26
2. Garg MK, Mahalle N. Calcium supplementation: why, which, and how? Indian J Endocrinol Metab. 2019;23:387-90. doi:10.4103/2230-8210.268505
3. Devi PB, Vijayabharathi R, Sathyabama S, Malleshi NG, Priyadarisini VB. Health benefits of finger millet (Eleusine coracana L.) polyphenols and dietary fiber: a review. J Food Sci Technol. 2014;51:1021-40.

This page is for general information and does not replace a medical consultation. Please see a doctor for advice about your own symptoms.

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About Dr. Kshitij Chaudhary

This page was written by Dr. Kshitij Chaudhary, a fellowship-trained spine surgeon at P.D. Hinduja Hospital, Mumbai, trained in complex spine surgery at Harvard Medical School (Beth Israel Deaconess) and the Twin Cities Spine Center, Minneapolis. 🏃🏾About Dr. Chaudhary