Dietary Recommendations for Optimising Bone Density

By Monica Kubizniak, Dietitian

Nutrition plays a supportive role in maintaining bone strength, especially for people living with osteoporosis or wanting to reduce their long-term risk. Although appropriate medication also plays an important role, what you eat each day can help create the right environment for bone rebuilding and muscle function. A practical and balanced approach usually works best and it should feel comfortable rather than restrictive. 

Why Nutrition Supports Bone Health 

Bones continuously remodel themselves, which means they break down and rebuild throughout life. Adequate nutrients supply the materials the body uses during this process. When intake is low for long periods, especially in calcium, vitamin D or protein, bone turnover can shift in a less favourable direction. Food choices, sunlight exposure and simple daily habits all influence how effectively bones stay strong. Nutrition alone will not reverse osteoporosis, but it can complement treatment, reduce fracture risk, support muscle function and improve overall wellbeing. 

Calcium 

Calcium forms the structural framework of bone. Most adults need between 1000 and 1300 mg each day depending on age and life stage.  

Helpful sources of calcium in our food include: 

• Dairy foods such as milk, yoghurt and cheese
• Calcium-fortified plant milks with at least 120 mg calcium per 100 mL 
• Firm tofu set with calcium 
• Tinned salmon or sardines with bones 
• Almonds and chia seeds 
• Leafy greens such as bok choy and broccoli 

Calcium is absorbed best when spread across the day rather than consumed all at once. People who avoid dairy need to choose fortified products regularly. If meeting daily needs through food is difficult, supplements can be useful with guidance from a healthcare provider. 

Vitamin D 

Vitamin D plays a crucial role in bone health because it enables the body to absorb and use calcium properly. Without enough vitamin D, even a diet rich in calcium will not be used as effectively, which can limit the body’s ability to rebuild and maintain strong bones. Low vitamin D levels are extremely common, especially for people who spend most of their day indoors, cover up for sun protection, or receive limited sunlight in winter. Maintaining adequate levels is one of the simplest and most impactful steps you can take for bone health. 

Important points include: 

• Sunlight is the main source for most people 
• Short and regular exposure, such as 3 to 7 minutes on most days, may be enough during warmer months 
• Winter often requires a little more time outdoors 
• Food sources such as eggs, oily fish and fortified milks can help but usually are not enough to correct low levels 
• Blood tests can confirm deficiency and guide supplementation 

Vitamin D sprays can be a convenient option for people who prefer not to take tablets or have trouble swallowing them. A single spray can deliver a standard dose and absorption is generally similar to capsules. The most important part is choosing a form that feels easy to take consistently so levels remain steady throughout the year. 

Protein 

Protein supports both muscle and bone tissue. Strong muscles help protect bones, improve balance and reduce the risk of falls. Many people unintentionally eat most of their protein at dinner, which means the body has fewer building blocks earlier in the day. 

Ways to include more protein across the day: 

• Add Greek yoghurt to breakfast 
• Include eggs, legumes, tofu or tempeh in meals 
• Choose lean meats or fish 
• Keep nuts and seeds available for snacks 
• Add a protein source to salads, soups or grain bowls 

Plant-based eaters can combine different protein sources to achieve a good spread of amino acids. Small additions like an extra spoon of yoghurt, a handful of nuts or a couple of boiled eggs can make a meaningful difference. 

Other Helpful Nutrients 

Magnesium, potassium and vitamin K all contribute to bone health in different ways. Magnesium supports bone structure and is found in nuts, seeds, legumes and whole grains. Potassium, which is present in fruits, vegetables and beans, may help reduce calcium loss. Vitamin K, found in leafy greens such as kale and spinach, supports bone mineralisation. Eating a variety of whole foods naturally brings in these nutrients without the need for complex tracking. 

Caffeine 

High caffeine intake can increase calcium losses slightly, although this effect is small when calcium intake is adequate. Moderation is the key. Around 300 mg of caffeine per day is considered a sensible guide for bone health, which is roughly the amount in two to three standard coffees. Strong café coffees, large iced coffees or energy drinks can contain much more than expected. Coffee does not need to be avoided. Simply balancing caffeine with good calcium habits helps maintain overall equilibrium. 

Practical Everyday Tips 

Simple daily habits can make a significant difference to bone health. You don’t need to overhaul your entire diet to support your bones. Instead, consistent choices that fit naturally into your routine tend to have the biggest long-term impact. Many of these habits involve adding supportive foods to meals you already enjoy, selecting fortified products, and pairing nutrients together in ways that enhance absorption. The aim is to build a pattern of eating that feels realistic and enjoyable while giving your bones the steady support they need. 

Examples include: 

• Use calcium-fortified milk in coffee, tea, smoothies or cereal 
• Add yoghurt, cheese, tofu or a calcium-rich alternative to regular meals 
• Plan meals around a protein source, especially at breakfast and lunch 
• Add leafy greens, beans or nuts to salads and stir-fries 
• Keep easy snacks like almonds, yoghurt, boiled eggs or cheese on hand 
• If you take vitamin D, choose the form that feels easiest and link it to a daily habit 
• Prepare calcium-rich snacks in advance for busy days 

These steady habits are usually more sustainable than large changes and tend to support long-term bone health. 

Supplements When Needed 

Some people need extra support through supplements, particularly those with low appetite, dietary restrictions, limited sun exposure or confirmed deficiencies. In these situations, calcium or vitamin D supplements can be helpful. It is important to speak with your healthcare team to ensure supplements complement your diet and medical treatment. 

A Balanced, Supportive Approach 

Good nutrition for osteoporosis is about simple and realistic habits that fit comfortably into daily life. With consistent intake of calcium, vitamin D, protein and a varied diet, you can create a strong foundation for your bones and overall wellbeing. When combined with medication, movement and guided care, nutrition becomes an empowering part of long-term bone support.