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Osteoporosis: Essential Dietary Guidelines for Bone Health

A Comprehensive Guide to Nutrition for Osteoporosis Management

Endocrinology

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Last updated: Mar 24, 2025

Key Nutrients for Bone Health

Calcium

  • Daily Requirements:
    • Adults 50+: 1,200mg
    • Adults under 50: 1,000mg
  • Best Sources:
    • Dairy products (milk, yogurt, cheese)
    • Fortified plant-based milk
    • Leafy greens (kale, collards)
    • Sardines and canned salmon

Vitamin D

  • Daily Requirements:
    • 800-1,000 IU daily
  • Sources:
    • Sunlight exposure
    • Fatty fish
    • Egg yolks
    • Fortified foods

Optimal Food Choices

Proteins

  • Lean meats
  • Fish
  • Legumes
  • Eggs
  • Low-fat dairy

Minerals

  • Magnesium: nuts, seeds, whole grains
  • Potassium: fruits, vegetables
  • Vitamin K: dark leafy greens

Foods to Limit

  • Excessive salt
  • Caffeine
  • Alcohol
  • Carbonated beverages

Meal Planning Tips

  1. Include calcium-rich foods at every meal
  2. Pair calcium sources with vitamin D
  3. Space calcium intake throughout the day
  4. Consider supplements if dietary intake is insufficient

Special Considerations

  • Take calcium supplements separately from iron supplements
  • Avoid excessive protein intake
  • Stay hydrated with water
  • Maintain a balanced diet

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