Bone health is often not something that we think about until something goes wrong. Maybe a bone density result, a diagnosis of osteopenia or osteoporosis, or even a fracture. However, it is an important part of our health to think as early as possible as bone health builds over time and habits that we establish earlier in life can contribute to sustained bone health later.
Whether you are trying to prevent bone loss or you are already managing it, nutrition is an effective and accessible tool available.
What Is Happening in Your Bones?
Although bones are hard to the touch, they are living tissue. Bones are constantly being broken down and rebuilt through a process called remodelling. In your younger years, bone building outpaces bone breakdown, which is how you reach your peak bone mass (typically in your late 20s to early 30s). After that, bone breakdown gradually outpaces rebuilding, and bone density slowly declines (Osteoporosis Canada, 2023).
Osteopenia is the term for lower-than-normal bone density that has not yet reached the threshold for osteoporosis. Osteoporosis is the condition where bone density is low enough that bones become fragile and more likely to fracture, particularly at the hip, spine, and wrist.
Several factors accelerate bone loss, including:
Menopause (due to declining estrogen)
Aging in general
Low calcium or vitamin D intake
Insufficient protein
Physical inactivity, particularly low resistance and weight-bearing activity
Smoking and high alcohol intake
Certain medications (such as corticosteroids)
Low body weight
The encouraging reality is that nutrition and lifestyle can meaningfully slow bone loss and, in some cases, support modest gains in density.
So Why Does Nutrition Matter?
Bone is made primarily of calcium and phosphorus, but it also depends on vitamin D, protein, magnesium, vitamin K2, and other micronutrients. A deficiency in any one of these can compromise bone health over time.
The relationship between nutrition and bone density is cumulative. What you eat over years and decades shapes your bone health more than what you eat in any single week. That is why starting now, regardless of your age or current bone density, matters.
What Can You Do?
Strategy #1: Meet Your Calcium Needs Through Food First
Calcium is the mineral most directly associated with bone density. The recommended intake for adults over 50 is 1,200 mg per day (Osteoporosis Canada, 2023). Most adults are not meeting this.
Good dietary sources of calcium:
Dairy: one cup of milk or fortified plant-based milk provides roughly 300 mg
Plain yogurt: about 250 to 300 mg per three-quarter cup
Cheese: about 300 mg per 45g serving
Canned salmon or sardines with bones: roughly 200 to 350 mg per serving
Tofu made with calcium sulfate: check the label, as amounts vary
Bok choy, kale, and broccoli: lower in calcium than dairy but meaningful contributors
Fortified foods: some orange juices, cereals, and plant-based milks are fortified with calcium
Strategy #2: Prioritize Vitamin D
Vitamin D is essential for calcium absorption. Most Canadians are deficient, particularly in winter months when sun exposure is limited.
Food sources of vitamin D include fatty fish, egg yolks, and fortified foods, but these are rarely sufficient to meet needs. Osteoporosis Canada recommends supplementing with 800 to 2,000 IU of vitamin D3 daily for adults at risk of deficiency, including most adults over 50 (Osteoporosis Canada, 2023).
Strategy #3: Eat Enough Protein
Protein makes up roughly 50% of bone volume. Research consistently shows that adequate protein intake is associated with better bone density and lower fracture risk in older adults. The current recommendation for bone health is 1.2 to 1.6 grams of protein per kilogram of body weight per day.
Good protein sources: eggs, fish, poultry, dairy, legumes, tofu, and Greek yogurt.
Strategy #4: Include Magnesium and Vitamin K2
Magnesium is involved in converting vitamin D into its active form and plays a direct role in bone structure. Good sources include pumpkin seeds, almonds, leafy greens, legumes, and whole grains.
Vitamin K2 helps direct calcium into bones rather than into soft tissue. It is found in fermented foods (particularly natto, a fermented soybean product common in Japanese cuisine), hard cheeses, and egg yolks.
Strategy #5: Do Weight-Bearing and Resistance Exercise
Bone responds to mechanical load, meaning it gets stronger when you challenge it with weight-bearing activity and resistance training. Walking, hiking, dancing, and resistance training all stimulate bone remodelling in a way that supports density. Strong muscles also support core strength and stability and can help to reduce falls (and thus fractures).
The Bottom Line
Building better bones is not about one magic food or supplement. It is about a consistent pattern of eating and moving that gives your body what it needs to maintain and rebuild bone tissue over time. The habits above are practical, evidence-based, and most of them are changes you can start making this week.
At RxFood, our dietitians work with people at every stage of life to improve and optimize their bone health from prevention through to osteoporosis management. We build a personalized nutrition approach that fits your life.