The Health Benefits of Tofu for Women Over 40
How this humble soy food supports hormones, bones, and long-term vitality
As women move through midlife and beyond our nutritional needs change. Supporting bone strength, maintaining muscle, and balancing hormones all become essential. One simple food that can help with all three is tofu — a plant-based staple rich in calcium, protein, and gentle phytoestrogens.
A Complete Source of Plant Protein
Tofu is made from soybeans, one of the few plant foods containing all nine essential amino acids. This makes it an excellent choice for women over 40 who want to maintain lean muscle, support metabolism, and keep bones strong as oestrogen naturally declines.
Why it matters:
Muscle strength helps protect bones and joints
Protein supports thyroid and metabolic health
Balanced blood sugar reduces midlife weight gain and fatigue
Calcium for Strong Bones
Bone health becomes a key focus after 40, when declining oestrogen levels accelerate bone turnover.
Tofu made with calcium sulfate (often labelled as “calcium-set tofu”) is a surprisingly good source of absorbable calcium — ideal if you’re reducing dairy or following a plant-based diet.
Benefits:
Builds and maintains bone mineral density
Supports nerve and muscle function
Helps offset calcium loss due to stress and hormonal changes
Tip: Always check the label — not all tofu is calcium-set.
Natural Phytoestrogens to Support Hormone Balance
Soybeans contain isoflavones, plant compounds that gently mimic oestrogen in the body. These phytoestrogens can help buffer some of the effects of declining hormones during perimenopause and menopause, particularly for bones and mood.
Research shows that moderate soy intake may:
Reduce hot flushes and night sweats
Support bone density by slowing calcium loss
Promote heart health and balanced cholesterol levels
Phytoestrogens act more like hormone modulators than replacements — they adapt to what your body needs, supporting natural equilibrium.
Heart and Metabolic Health Benefits
Tofu isn’t just good for bones and hormones — it also supports cardiovascular and metabolic wellbeing.
Regular tofu consumption has been shown to:
Lower LDL (“bad”) cholesterol
Improve insulin sensitivity
Reduce inflammation that contributes to metabolic slowdown and bone breakdown
This makes tofu a valuable ally for healthy ageing.
In Tune with Nature
While much of the world’s soy production is linked to large-scale, unsustainable farming, tofu made from organic or locally sourced soybeans can be a far more ethical and environmentally gentle choice.
Choosing certified organic soy may support a more regenerative practice and reduces exposure to pesticide residues. It can also be a way to align your food choices with a slower, more sustainable rhythm — one that values quality, soil health, and connection to nature.
Tofu’s versatility means it fits beautifully into a wholefood lifestyle — absorbing the flavours of seasonal herbs and vegetables straight from the garden or farm kitchen.
Tofu is much more than a meat alternative — it’s a nutrient-dense, hormone-supportive food that nourishes your bones, metabolism, and wellbeing throughout menopause and beyond.
Next time you’re planning a meal, try adding a tofu scramble or tofu stir-fry for a naturally calcium-rich, phytoestrogen-friendly boost to your day.
