Osteoporosis: Keep Those Bones Strong!

Written by: Andrea Kennedy, RD CDE

What is Osteoporosis?

Osteoporosis is a silent disease that weakens bones gradually, often going unnoticed until a fracture occurs. Unfortunately, by the time the affected bones break or fracture, the disease has progressed and is less treatable. It most commonly affects postmenopausal women and older adults but can impact anyone. What is the good news? Nutrition and lifestyle changes can help protect your bones at every stage of life¹.

Important Bone-Building Nutrients

The following four essential nutrients are foundational to strong and healthy bones:

Calcium

• Adults typically need 1,000–1,200 mg daily².

• Key sources: Milk, yogurt, cheese, fortified plant milk, leafy greens (kale, bok choy), tofu.

• Food sources are generally better absorbed than supplements³.

Vitamin D

• Helps your body absorb calcium.

• Sources: Sunlight, fatty fish (salmon, sardines), fortified dairy and cereals⁴.

• Supplements may be necessary— if you are concerned, you can request to have your vitamin D level checked with a blood test at your next appointment with your healthcare provider.

• It is recommended for those over the age of 50 to take 400 IU of a vitamin D supplement⁵.

Protein

• Supports both muscle and bone strength.

• Moderate intake from lean meats, eggs, legumes, dairy, and nuts is recommended.

• Getting enough protein can support bone health⁶.

Magnesium & Vitamin K

• Magnesium: whole grains, legumes, seeds, leafy greens.

• Vitamin K: leafy greens, broccoli, Brussels sprouts⁷.

Habits That Are Harmful to Bone Health

• High sodium intake: Linked to calcium loss⁸.

• Excess caffeine: More than 3 cups daily can interfere with calcium absorption.

• Soft drinks (especially cola): May reduce calcium intake and negatively affect bone density.

• Lack of exercise: Bones need stress (like walking, lifting) to stay strong⁹.

Start Early, Stay Strong

Bone density peaks by age 30 and naturally declines with age. Eating a balanced diet early in life helps build a strong foundation, but it’s never too late to improve your bone health.

Think of your bones as living tissue—they respond to how you nourish and move your body. Whether you want to prevent osteoporosis or manage it, nutrition is a critical tool.

Key Takeaway: A diet rich in calcium, vitamin D, protein, and green vegetables, paired with regular weight-bearing activity, can make a significant difference in your bone strength.

References

• National Osteoporosis Foundation. (n.d.). Osteoporosis prevention: Healthy habits. https://www.nof.org

• National Institutes of Health, Office of Dietary Supplements. (n.d.). Calcium: Fact sheet for consumers. https://ods.od.nih.gov/factsheets/Calcium-Consumer/

• Academy of Nutrition and Dietetics. (n.d.). Eating right for healthy bones. https://www.eatright.org

• National Institutes of Health, Office of Dietary Supplements. (n.d.). Vitamin D: Fact sheet for consumers. https://ods.od.nih.gov/factsheets/VitaminD-Consumer/

• Osteoporosis Canada. (n.d.). Nutrition. https://osteoporosis.ca/nutrition 

• Wallace, T. C., & Frankenfeld, C. L. (2017). Dietary protein intake above the current RDA and bone health: A systematic review and meta-analysis. Journal of the American College of Nutrition, 36(6), 481–496. https://doi.org/10.1080/07315724.2017.1342064 

• International Osteoporosis Foundation. (n.d.). Nutrition and osteoporosis. https://www.osteoporosis.foundation/patients/nutrition

• Bonjour, J. P., Chevalley, T., Bonjour, S. W., Rizzoli, R., & Ferrari, S. (2009). Nutritional aspects of hip fractures. Bone, 45(3), 371–384. https://doi.org/10.1016/j.bone.2009.04.010

• National Institutes of Health. (n.d.). Osteoporosis and related bone diseases national resource center. https://www.bones.nih.gov