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Nutrition plays a huge role in building and maintaining strong bones, especially if you’re
taking medications that may affect bone density. Good bone health is all about consistently
giving your body the right nutrients.
Common habits to avoid:
- Low-calorie diets (essential nutrients are often restricted).
- High caffeine consumption (limits calcium absorption and increases calcium loss via
the urine). - Too much salt (increases calcium loss via the urine).
- High alcohol intake (significantly disrupts bone remodeling).
- Low calcium intake (the body draws calcium from the bones to maintain essential
bodily functions).
What matters the most?
Calcium is the main mineral in bones; adults typically need a minimum of
1000mg/day, with 1300mg/day recommended for women over 50 and men over 70
(reference: NZ Guidelines for Recommended Daily Calcium Intake).
Sources: Dairy, leafy greens, fish with bones, fortified foods.
Vitamin D is just as important because it helps your body absorb the calcium.
Sources: Fatty fish, egg yolks, fortified foods.
Sources: Fatty fish, egg yolks, fortified foods.
Protein builds bone structure and maintains muscle mass, therefore stimulating
bones to become denser and stronger.
Sources: Lean meat, eggs, fish, legumes, nuts/seeds.
Magnesium
Sources: Whole grains, spinach, nuts, dark chocolate.
Vitamin K
Sources: Leafy greens.
Phosphorus
Sources: Dairy, meat, fish, whole grains.
A balanced diet rich in whole foods is best, providing other important things like
fibre and antioxidants. Supplements can be useful but should never be a replacement.
Focusing on a varied, whole-food-based diet will easily enable you to meet your nutritional
needs.
Lifestyle matters too!
