Beyond Calcium: Why Protein and Minerals Matter for Bone Health through Menopause
Osteoporosis is more common than many people realise—around half of all women over 50 will experience an osteoporosis-related fracture, often before they know their bone density is low. The good news? You can take steps to protect your bone health long before that happens.
Bone health becomes increasingly important for women as they move through menopause and beyond. During this time, hormonal changes accelerate bone loss, increasing the risk of osteopenia, osteoporosis and fractures. While conversations often focus on calcium and vitamin D, research shows that adequate protein—along with key minerals—is just as essential for maintaining bone structure, supporting bone metabolism and regulating acid-base balance.
Why Bone Loss Increases after Menopause
Oestrogen plays a central role in maintaining bone balance, regulating the continuous cycle of bone breakdown and formation. When oestrogen levels decline after menopause, this protective effect is reduced, triggering a period of accelerated bone loss.
While oestrogen decline is the primary driver, other factors—including ageing, diet, physical activity and body composition—also influence bone loss over time. Some women may lose up to 10% of their bone mass within the first five years after menopause, especially if calcium intake and physical activity are low. By the time women reach their 70s, cumulative bone loss can exceed 20%, significantly increasing the risk of fractures, particularly in the hip, spine, and wrist.
Why Protein Matters for Bone Health
Bone is not made of minerals only—around 50% of bone volume is protein, primarily in the form of collagen. This collagen matrix provides flexibility, allowing bone to absorb impact. Minerals like calcium and phosphorus are deposited into this matrix, giving bone its strength and density.
Without enough protein, the collagen framework weakens, reducing bone resilience. Research consistently links higher protein intake with better bone density and lower fracture risk in postmenopausal women. However, protein alone is not enough—bones also require sufficient minerals to complete the process of bone formation and maintenance.
The Essential Role of Minerals
While protein provides the foundation for bone structure, minerals are essential for maintaining its strength and density. These minerals support bone health at every stage of life, but they become particularly important after menopause when bone loss accelerates.
Key minerals for bone health include:
- Calcium—crucial for bone mineralisation and structure, working alongside magnesium, potassium, and trace minerals to maintain strong bones.
• Magnesium—supports collagen formation, bone metabolism, and calcium balance, playing a vital role in bone density.
• Potassium—helps regulate dietary acid load, reducing calcium loss through urine and supporting overall mineral retention in bone.
• Zinc, copper, and manganese—trace minerals involved in collagen cross-linking and bone enzyme activity, helping to maintain bone integrity.
The Protein-Mineral Balance — Why Source Matters
Protein and minerals work together to keep bones strong—both are essential, but their sources influence bone health differently.
The source of protein matters, as it influences both nutrient intake and bone health. Plant-based proteins not only provide protein but also key bone-supportive minerals, such as calcium, magnesium, and potassium, which contribute to bone strength and help maintain acid-base balance. In contrast, while animal-based proteins provide high-quality protein, most lack key minerals needed for bone health—except for dairy, which is an important calcium source. If mineral intake is inadequate, the body may draw minerals from bones to regulate acid-base balance, which over time can weaken bone structure and increase fracture risk.
A varied intake of plant and animal proteins, paired with mineral-rich foods, offers the best nutritional support for bone health. This balanced approach is a hallmark of the Mediterranean diet, which has been linked to better bone density and lower fracture risk in postmenopausal women.
Key Mediterranean Diet Features for Bone Health:
- A mix of plant and animal protein sources to meet protein needs while maintaining mineral balance
• Naturally mineral-rich foods, such as legumes, nuts, seeds, whole grains, and leafy greens, to support bone density
• Plenty of vegetables and fruits, rich in magnesium, potassium, and antioxidants, to help maintain acid-base balance
How Much Protein is Needed after Menopause
The current recommended dietary intake (RDI) for protein in Australia is 0.8 grams per kilogram of body weight per day—an amount considered sufficient to prevent overt deficiency in the general adult population. However, this recommendation does not account for the higher protein needs associated with ageing, muscle loss, or the changes in bone metabolism that occur after menopause.
Research supports aiming for at least 1.2 to 1.5 grams of protein per kilogram of body weight daily to maintain bone and muscle mass. For a 65 kg woman, this equates to 78 to 98 grams per day—an amount that can be achieved by including a quality protein source at each meal and snack.
Practical Tips for Stronger Bones after Menopause
- Include protein at every meal — aim for variety across the day by incorporating both animal and plant sources, such as fish, poultry, eggs, dairy, tofu, legumes, nuts and seeds.
- Prioritise vegetables — leafy greens, root vegetables and salads provide essential minerals that support bone health.
- Choose nutrient-dense whole foods — sardines with bones provide both calcium and protein, while almonds, tahini, and leafy greens contribute key minerals that support bone density.
- Stay active — regular weight-bearing and resistance exercise helps signal the body to preserve bone strength.
The Bottom Line
For postmenopausal women, bone health depends on more than just calcium. A balanced wholefood diet that includes adequate protein from a variety of animal and plant sources, along with essential minerals and regular physical activity, offers the best evidence-based strategy for maintaining strong, healthy bones after menopause.
Would you like to understand how your diet is contributing to your bone health? Come chat with our qualified practitioners in-store—we’re here to guide you with practical advice on foods, supplements and lifestyle strategies to support strong, healthy bones.
For a more in-depth, personalised approach, feel free to book an appointment with one of the Vive practitioners. Learn more or book online at www.viveclinic.com.au.
Article written by
Peter Christinson
BHSc (Nutritional and Dietetic Medicine)
Retail and Clinic Manager
