Strong Bones Start Early: What to Eat for Better Bone Health

Bone Health Is Built Over Decades

The strength of our skeleton in later life depends partly on the bone reserves built during childhood and early adulthood. Once peak bone mass has been reached, bone density gradually begins to decline.

Osteoporosis affects around 500 million people worldwide and often develops without symptoms. In many cases, the condition is only discovered after a fracture has occurred. Women are particularly vulnerable after menopause, although osteoporosis also affects men.

Calcium, Vitamin D and Protein Are Essential

Calcium, vitamin D and protein are among the most important nutrients for maintaining strong bones. Magnesium, vitamin K, zinc and phosphorus also contribute to healthy bones and muscles.

Dairy products remain valuable sources of calcium and protein. A 200 ml glass of milk contains around 260 mg of calcium. In a study involving more than 7,000 older care-home residents, increased dairy and protein intake was associated with an 11% lower risk of falls and a 46% lower risk of hip fractures over two years.

Soy Offers a Plant-Based Alternative

Tofu, edamame and tempeh can provide calcium and protein without dairy. Around 100 g of tofu contains approximately 200 mg of calcium.

Soy also contains isoflavones, plant compounds that resemble oestrogen. Research in postmenopausal women suggests that soy isoflavone supplements may produce small improvements in bone mineral density, although more evidence is needed on the effects of ordinary soy foods.

Seeds and Dried Fruit Add Important Nutrients

Chia seeds are rich in calcium, magnesium and phosphorus. One tablespoon provides approximately 95 mg of calcium and also contains omega-3 fatty acids.

Dried figs and apricots provide calcium and magnesium, while prunes may help slow bone loss. In one trial, women who ate 50 g of prunes each day for a year experienced less bone loss than those who did not.

Canned Fish Supports Bones and Muscles

Sardines and canned salmon are useful sources of calcium, protein and vitamin D. A small 60 g tin of sardines can provide around 240 mg of calcium.

Vitamin D helps the body absorb calcium, while protein supports both bone and muscle. Maintaining muscle strength is particularly important because it reduces falls and therefore lowers fracture risk.

Useful Foods for Bone Health

Good dietary sources include:

• Calcium: milk, yoghurt, cheese, kale, almonds and sardines with bones
• Vitamin D: salmon, mackerel, tuna and egg yolks
• Magnesium: spinach, potatoes, sweet potatoes and raisins
• Vitamin K: prunes, spinach, Brussels sprouts and kale
• Potassium: oranges, bananas, papaya and tomatoes

Supplements Are Not Always Necessary

The benefits of vitamin D and calcium supplements depend on the individual. Vitamin D supplements may not prevent fractures in otherwise healthy people, and excessive doses can be harmful.

Calcium supplements are generally recommended only when dietary intake is insufficient. Older adults, people with limited sun exposure and those at increased risk of deficiency may be more likely to benefit from supplementation after professional assessment.

A Balanced Diet Remains the Best Foundation

Most people can support their bone health through a varied diet containing dairy or fortified alternatives, protein, fish, vegetables, pulses, nuts and seeds.

People following a vegan diet may need to pay particular attention to calcium intake and consider fortified foods where necessary. Nutrition should also be combined with weight-bearing and muscle-strengthening exercise, since healthy bones and strong muscles work together to prevent falls and fractures.

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