The Diet for Strong Bones
Discover the diet for bone health. Calcium, vitamin D, vitamin K2 and protein. Osteoporosis prevention. Track your meals with Voical.
Calorie calculation examples by profile
Sedentary woman, 55 years old, 137 lbs
Active woman, 55 years old, 137 lbs
Sedentary man, 55 years old, 172 lbs
Active man, 55 years old, 172 lbs
Why bone health is crucial
Bones constantly renew throughout life. After age 30, bone mass begins to gradually decrease. Adequate nutrition can slow this loss and prevent osteoporosis, a disease particularly affecting women after menopause.
Calcium: the foundation of bones
Calcium is the main mineral in bones. The recommended intake is 1000-1200mg per day for adults. Sources: dairy products, sardines with bones, calcium-set tofu, green vegetables (kale, broccoli), almonds. The body only absorbs 30% of dietary calcium, hence the importance of vitamin D.
Vitamin D: essential for absorption
Without vitamin D, calcium is not absorbed efficiently. Sun exposure (15-20 min/day) is the main source. Food sources: fatty fish, egg yolks, UV-exposed mushrooms. In winter or for those with little sun exposure, supplementation may be necessary (blood test recommended).
Beyond calcium: other nutrients
Vitamin K2 directs calcium to the bones (sources: natto, fermented cheeses, liver). Magnesium is essential (nuts, seeds, green vegetables). Adequate protein is needed for bone matrix. Avoid excess sodium, caffeine, and alcohol which promote calcium excretion.
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Guide to Diet for Bone Health
Important: This information is for educational purposes only. If you have risk factors for osteoporosis or family history, consult a doctor for screening and personalized follow-up.
Bone health is built from childhood and preserved throughout life. Appropriate nutrition is one of the pillars of osteoporosis prevention.
Essential Nutrients
Calcium: 1000-1200mg per day
| Food | Serving | Calcium |
|---|---|---|
| Plain yogurt | 7 oz | 300mg |
| Milk | 8 oz | 300mg |
| Swiss cheese | 1 oz | 300mg |
| Sardines with bones | 3.5 oz | 380mg |
| Calcium-set tofu | 3.5 oz | 350mg |
| Cooked kale | 3.5 oz | 150mg |
| Almonds | 1 oz | 75mg |
Vitamin D: 15-20 mcg (600-800 IU) per day
Food sources (limited):
- Salmon: 3.5 oz = 10-15 mcg
- Herring, mackerel: rich in vitamin D
- Egg yolk: 1 yolk = 1 mcg
- Shiitake mushrooms: UV-exposed
The main source remains the sun: 15-20 minutes of daily exposure on arms and face (without sunscreen) from spring to fall.
Vitamin K2: the conductor
K2 activates proteins that bind calcium to bones:
- Natto: exceptional source (uncommon in the West)
- Fermented cheeses: gouda, brie, camembert
- Liver: an occasional portion
- Egg yolk: from pasture-raised hens
Magnesium: often overlooked
60% of body magnesium is in bones:
- Pumpkin seeds: 1 oz = 150mg
- Almonds: 1 oz = 80mg
- Dark chocolate 70%: 1 oz = 65mg
- Spinach: 3.5 oz = 80mg
Protein: for bone matrix
Proteins make up 50% of bone volume. Aim for 1-1.2g/kg body weight:
- Meat, fish, eggs
- Legumes, tofu
- Dairy products (double benefit: protein + calcium)
Factors That Harm Bones
- Excess sodium: increases calcium excretion
- Excess alcohol: interferes with bone metabolism
- Excessive caffeine: more than 4 coffees/day
- Sedentary lifestyle: bones need to be stressed
- Smoking: reduces calcium absorption
Why Voical Can Help You
With Voical, track your daily intake of calcium, vitamin D, and protein. Identify days when your diet is insufficient and adjust your meals to meet your bone health goals.