Osteoporosis is often called the "silent disease" because it progresses without symptoms until a fracture occurs. However, maintaining bone density is not just for the elderly: it is a goal that starts early and is nurtured at every stage of life. A proper diet, combined with good lifestyle habits, can play a key role in keeping bones strong and healthy. (I still remember a university professor who said to start worrying about it now, and I was what... about 22 years old? Such wise words she spoke, that lady...)
In this article, we review the essential nutrients for bone health, the best foods to include in your diet, useful supplements, and daily habits that help prevent osteoporosis.
Understanding Bone Density
Bone density refers to the concentration of minerals (notably calcium and phosphorus) in your bones. The higher the density, the stronger and more fracture-resistant your bones are. With age, bone density naturally decreases, especially after menopause in women. This phenomenon can lead to osteopenia (moderate bone loss), then osteoporosis (more severe bone loss), if no preventive measures are taken.
An active lifestyle, a diet rich in bone nutrients, and certain supplements can prevent or slow down this loss.
Key nutrients for strong bones
Here are the most important nutrients to prioritize for strengthening or preserving bone health, along with their functions, food sources, and supplement suggestions.
🦴 Calcium
Role: Calcium is the main component of bones. A deficiency leads to bone mass loss.
Food sources:
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Dairy products (milk, yogurt, cheese)
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Enriched plant-based drinks (almond or soy milk)
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Kale, broccoli
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Canned sardines (with bones)
It is important to know that calcium, like many nutrients, is less well absorbed with age. And that the calcium contained in certain foods is not well absorbed, due to the oxalate they contain, for example, Swiss chard and spinach, rhubarb, sesame seeds.
🌞 Vitamin D
Role: It promotes the intestinal absorption of calcium. Without it, even a diet rich in calcium becomes ineffective.
Food sources:
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Fatty fish (salmon, mackerel, sardines)
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Egg yolk
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UV-exposed mushrooms
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Enriched products (milk, orange juice)
Other sources: Sun exposure allows the skin to produce vitamin D, but at our latitudes, a supplement is often necessary, especially in winter.
It is also absorbed less well with age. Before 70 years old, an adult should consume 600 IU, and after 70 years old, 800 IU per day (including supplementation and diet).
🌿 Vitamin K
Role: Vitamin K activates proteins involved in bone mineralization. It also helps regulate bone resorption.
Food sources:
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K1: dark green vegetables (spinach, kale, broccoli)
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K2: fermented products (aged cheeses, natto, kefir)
Supplementation: K2 is often included in bone health supplements for its synergistic effects with calcium and vitamin D.
🧂 Magnesium
Role: Cofactor for more than 300 enzymes, it participates in bone formation and in the conversion of vitamin D into its active form.
Food sources:
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Pumpkin seeds, almonds, Brazil nuts
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Legumes (lentils, chickpeas)
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Quinoa, oats, brown rice
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Spinach, Swiss chard
Extra: Magnesium is found in different forms. Bisglycinate is considered the preferred type for bone health.
⚙️ Zinc, manganese, boron, and silicon
Role: These trace elements promote the formation of bone collagen and mineralization.
Food sources:
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Zinc: oysters, nuts, red meat, eggs
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Manganese: pineapple, oats, hazelnuts
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Bore: avocados, raisins, peaches, pears
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Silicon: mineral water rich in silica, bananas
Extra: Specialized formulas for bone health often contain them, in addition to the calcium-vitamin D-K trio.
The proteins : a pillar often overlooked in bone health
Often associated with muscle strength, proteins actually play a central role in the prevention of osteoporosis. Indeed, our bones are not made up of minerals alone: they also contain a collagen matrix, a supporting structure formed from proteins, which allows calcium to be fixed and enhances bone elasticity and strength. An adequate protein intake therefore promotes not only bone solidity but also the maintenance of muscle mass, essential for good posture, balance, and fall prevention — one of the main factors in fractures among the elderly.
Studies show that when calcium intake is sufficient, a diet containing the recommended amounts of protein is associated with better bone density and a reduced risk of fractures. Conversely, insufficient protein intake weakens bones and muscles, increasing the risk of falls, and therefore fractures. Proteins are found in lean meats, eggs, dairy products, fish, but also in plant-based alternatives such as legumes, tofu, nuts, seeds, and certain superfoods like quinoa or chia seeds. The recommended daily goal is 0.8 g of protein per kilogram of body weight, or about 48 g for a person weighing 60 kg (132 lbs). Varying protein sources throughout the day, during meals and snacks, is a simple and effective strategy to protect your bones in the long term.
Remember that if you work out, an additional protein intake will be recommended, from 10 to 30 g, depending on the intensity of your training, to help with recovery and muscle rebuilding.
Foods to prioritize daily
Adopting a diet that supports bones doesn't just mean "drinking milk." Here is an example of a typical menu rich in bone nutrients:
Lunch:
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Greek yogurt bowl with oats, chia seeds, berries (vitamin K, calcium, magnesium)
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Plant-based drink enriched with calcium and vitamin D
Dinner:
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Quinoa with chickpeas, green vegetables sautéed in olive oil
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Salmon fillet (vitamin D and omega-3)
Snack:
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Nut and seed handle
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Fruit (pear or orange)
Dinner:
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Tofu stir-fry with broccoli and mushrooms
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Brown rice or millet
Lifestyle habits to strengthen bones
Beyond diet, certain habits strengthen or protect your bone density.
Physical activity
Exercise is one of the most powerful factors in preventing osteoporosis.
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Activities with moderate impact : brisk walking, stair climbing, running
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Resistance exercises : dumbbells (quite important...), resistance bands, strength training
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Balance Training : yoga, tai chi – to reduce falls and improve stability
Practice at least 3 times a week, including variable weights.
Avoid tobacco and excessive alcohol
Smoking accelerates bone loss, and excessive alcohol consumption impairs calcium absorption and damages the cells responsible for bone formation.
Stress Management and Sleep
Chronic stress, through excessive cortisol production, can harm the bones. Good sleep (7 to 9 hours per night) and stress management techniques such as mindful breathing or meditation can help maintain hormonal balance and bone health.
And the extras?
Even a balanced diet can sometimes (I would even say often) not be enough. Bone support supplements become particularly relevant:
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At menopause
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In case of documented deficiency
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For people who do not consume dairy products or fortified foods
Search:
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Calcium (500 to 600 mg per dose) (Available here in multivitamins)
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bore, zinc, manganese Available here in multivitamins)
See the Vitamins and Minerals section for more options.
Products sold in capsules may be easier to digest and well tolerated, especially when taken in divided doses throughout the day.
Preserving your bone health is much more than just a matter of calcium. It is a daily effort that combines a rich and varied diet, appropriate physical activity, and a healthy lifestyle. Whether you are a teenager, an active adult, or in the post-menopausal period, every stage of life is an opportunity to invest in your skeletal system.
If you have a family history of osteoporosis or concerns, discuss them with a healthcare professional. Early assessment, along with simple measures, can make all the difference.
References:
- https://osteoporosis.ca/nutrition/ (and other sections)
- https://www.clifbar.ca/en/stories/five-facts-about-protein-and-post-workout-recovery
- https://www.sciencedirect.com/science/article/pii/S0002916523282143
- https://www.osteoporosis.foundation/health-professionals/prevention/nutrition
- https://www.osteoporosis.foundation/health-professionals/prevention/nutrition/protein-and-other-nutrients
Article written by Audrée Hogue