Nutrition Tips for Healthy Bones 

Did you know that your bones reach peak density between the ages of 25 and 35? After that, they naturally start to weaken. But there’s good news — what you eat can play a major role in keeping your bones strong for life.  

Calcium and vitamin D are often the hot topics of any bone health conversation. And both are incredibly important. But there’s so much more to consider! Nutrients such as magnesium, vitamin K and protein are also essential for maintaining bone density and preventing conditions like osteoporosis.  

Let's dive into the best foods and nutrients for bone health, along with why it’s important to keep your bones strong and resilient at any age.  

Why Bone Health Matters  

Your bones continue to change throughout your life. As we age, we lose a bit more than we gain. Over time, you can develop osteopenia or osteoporosis, bone diseases that make bones weak and brittle. Having thinner, weaker bones can lead to fractures from even minor bumps and falls. Osteoporosis can also lead to serious fractures such as hip, spine or wrist fractures. These are known as “fragility fractures." 

Risk Factors for Bone Loss

A ton of factors contribute to bone health. Some we can change or influence and some we can’t help. Genetics play a key role in determining bone mass. So do sex, race and body type.  (Asian and white women with slim builds are at higher risk for osteoporosis.) The correlation between menopause and osteoporosis is well known, since decreasing estrogen is a contributor to bone loss. Other risk factors include smoking and alcohol use. But your diet and level of physical activity can do a lot to help keep your skeleton strong.

Your Bones Need These Nutrients

The good news? What you eat can slow bone loss and increase bone development. Regular exercise can also help prevent bone loss. Aim for about 30 minutes of weight-bearing exercise regularly. And make sure you're getting enough of these nutrients in your diet:

Calcium: As far as your bones and teeth are concerned, you really are what you eat. About 98% of the calcium in your body is found there. How much do you need? Adults should eat about 1,000mg of calcium per day. Women over age 50 and all adults over age 70 should aim for 1200mg daily. You can get calcium through your diet, supplements or a combination of both.

Vitamin D: To absorb calcium effectively, your body needs vitamin D. Humans produce vitamin D through exposure to sunlight but use caution and apply sunscreen. Other ways to increase vitamin D levels include taking supplements and eating fish and fortified foods. 

Vitamin K: Vitamin K helps your body process calcium, making it an important nutrient for strong and healthy bones. Vitamin D and vitamin K work together to help improve bone density. Green leafy vegetables such as spinach and kale are a great source of vitamin K.

Fiber: Fiber is also thought to increase calcium absorption. With myriad other benefits, like helping to reduce the risk of colorectal cancer and cardiovascular disease, eating a high-fiber diet should be a priority. Adults should eat 25-35 grams of fiber every day.  

Magnesium: This mineral is a vital component in bone structure. A deficiency in magnesium can cause serious health problems. Fortunately, magnesium is abundant in a lot of foods and can even be found in tap water from some sources. Most adults need to consume around 310-420 mg of magnesium per day. To get more magnesium in your diet, include lots of whole grains and green leafy vegetables.

Protein and Omega-3 Fatty Acids: Research shows that omega-3 fatty acids and protein contribute to bone strength. A diet rich in omega-3s could be a powerful tool in preventing osteoporosis. Foods high in omega 3 fatty acids include chia seeds, flax seeds and fish such as salmon. Insufficient protein can affect building bone mass and can lead to physical weakness. Frail people fall more, which contributes to fractures and associated issues.

Plant-Based Diets and Bone Health  

Wondering if being vegetarian or vegan affects your bones? While plant-based diets are generally associated with numerous health benefits, they can also affect bone health.  

Plant-based diets generally include fruits, vegetables, nuts, seeds, oils, whole grains, legumes and beans. These foods can provide all the necessary nutrients for optimal health, including protein, fats, carbohydrates, vitamins and minerals. However, if you follow a strict vegan diet, it's important to make sure you get enough vitamin B12. It’s typically found in animal products but is also in fortified foods, nut milks and nutritional yeast.  

Some studies suggest that vegans may have lower bone mineral density and a higher risk of fractures compared to non-vegans. This is often due to lower intakes of calcium and vitamin D, which are crucial for bone health. It's essential to include fortified foods or supplements if you follow a plant-based diet to meet your nutritional needs.

Bone-Healthy Foods  

So, what should you include in your meals to maintain a diet that helps support bone density and reduce the risk of osteoporosis? Make sure these are on your grocery list:  

• Dairy products: Milk, cheese and yogurt are excellent sources of calcium and vitamin D.  
• Fatty fish: Salmon, mackerel and sardines provide vitamin D and omega-3 fatty acids.
• Fortified foods: Some plant-based milks (such as almond or soy milk), orange juice and cereals are fortified with calcium and vitamin D.  
• Leafy greens: Vegetables like kale, spinach and collard greens are high in calcium.  
• Nuts, beans and seeds: Almonds, chia seeds and flaxseeds are good sources of calcium and magnesium.  
• Tofu: Tofu is a good source of calcium and protein.

If you’re concerned about your bone health or want to make sure you’re on the right track, your doctor can help. Browse our recipes to find delicious options for healthy snacks and meals and talk to a nutritionist about eating well.