Osteoporosis Nutrition Guide: Building Stronger Bones Through Diet

Essential Nutrients for Bone Health

Calcium

• Daily Requirements:
  • Adults 19-50: 1,000mg
  • Women 51+: 1,200mg
  • Men 51-70: 1,000mg
  • Men 71+: 1,200mg

Best Sources:

• Low-fat dairy products
• Fortified plant-based beverages
• Leafy greens (kale, collards)
• Sardines and canned salmon
• Calcium-fortified foods

Vitamin D

• Daily Requirements:
  • Adults up to 70: 600 IU
  • Adults 71+: 800 IU

Best Sources:

• Sunlight exposure
• Fatty fish
• Egg yolks
• Fortified foods

Optimal Food Choices

Proteins

• Lean meats
• Fish
• Legumes
• Greek yogurt
• Eggs

Minerals

• Magnesium: nuts, seeds, whole grains
• Potassium: bananas, potatoes, oranges
• Zinc: oysters, beef, pumpkin seeds

Foods to Limit

• Excessive salt
• Caffeine (>3 cups/day)
• Alcohol
• Carbonated beverages

Meal Planning Tips

1. Include calcium-rich foods at every meal
2. Pair calcium sources with vitamin D
3. Space calcium supplements throughout the day
4. Stay hydrated with water

Special Considerations

• Take calcium supplements with food
• Avoid taking iron supplements with calcium
• Consider vitamin K2 for better calcium absorption

Consult your healthcare provider before making significant dietary changes or starting supplements.