Osteoporosis is a common degenerative condition where bones slowly begin to lose density, becoming more brittle and prone to fracture. People over the age of 50 are at a higher risk for developing osteoporosis, and bone density loss most often happens around the hip joints. In women, this can also be caused by menopause or a hormone imbalance.
The rate of bone loss can be limited with the right type of diet and exercise so that you can preserve as much bone calcium as possible to prevent fractures.
What to Avoid for Osteoporosis
Some foods are known to block calcium uptake, hinder absorption, or even strip bones of calcium, so they should be avoided as much as possible, in order to preserve bone density. You can still consume these foods, just in moderation! If you are at risk of osteoporosis, try to avoid these common risk factors.
- Alcohol
Alcohol is bad for your body and can throw your hormones out of whack, contributing to bone loss and causing chronic inflammation that can be detrimental to your health. Alcohol may also block absorption of calcium and vitamin D. - Caffeinated Beverages
Coffee and energy drinks tend to contain high levels of caffeine, which can cause calcium depletion from bones, making them weaker. Experts recommend keeping your daily caffeine intake to under 400 mg daily, which is the equivalent of a few cups of coffee. Tea tends to be on the safer side due to its beneficial chemicals that accompany the natural caffeine. - Added Sugar
A diet high in added sugars can negatively affect your health in many ways. For bone density, not only does it block calcium absorption by depleting your vitamin D, but also causes you to over-excrete calcium, magnesium, and potassium in your urine, leading to deficiency. - Acidic Foods
The evidence of acidic foods weakening your bones is scant, but it’s possible that a highly alkaline (acidic) diet causes the body to draw calcium salts out of bones to neutralize excess acid in the blood. This is unlikely to affect you unless you’re consuming large amounts of acidic foods.
- Foods with Oxalates and Phytates
Oxalates and phthalates are found in many vegetables and grains and are not directly bad for you unless you’re calcium deficient. These compounds tend to bind with calcium during digestion, effectively removing the calcium from your body that should have been absorbed and allocated to the bones. Foods that contain these compounds include spinach, rhubarb, wheat bran, seeds, and nuts. - Foods High in Saturated Fats
Similar to oxalates and phytates, excess saturated fat in the diet can block the uptake of dietary calcium by binding to it and causing its removal. It may also alter the activity of bone-making cells called osteoblasts, hindering your body’s ability to fix and build bones. - Salty Foods
Since most commercial and fast foods are highly processed, they usually contain a lot of sodium. Sodium is only bad for you in excess, but 90% of Americans consume more sodium than the recommended limit. Table salt is made up of sodium and chloride, and its breakdown tends to leave extra chloride behind, requiring the release of calcium salts from bones to maintain optimal blood acidity.
What to Prioritize for Osteoporosis
Many nutrients act as cofactors for calcium, which means that they help the body absorb more calcium than if calcium is consumed alone. The body also needs adequate levels of protein and minerals to maintain bone density over time. To maintain healthy bones, add these foods to your diet.
- Fish
Fish is rich in healthy fats, calcium, vitamin D, and is a healthy lean protein. - Dairy Products
Dairy tends to contain high levels of calcium and vitamin D. The amount of calcium your body needs depends on your age and hormones, among other factors. Children and teens need more calcium to support growing bones. Adults typically need around 1,000 mg per day, but women over 50 and everyone over 70 need about 1,200 mg daily. Pregnant or breastfeeding women might need more as well. - Fortified Foods
Fortified foods have extra essential nutrients added to them to make them more nutritious, the added nutrients are usually vitamin D or calcium. - Leafy Greens
Leafy greens are high in calcium, magnesium, and potassium, which all help build bone density and promote calcium absorption.
- Citrus Fruits
Citrus fruits, broccoli, red peppers, and Brussels sprouts all contain high levels of vitamin C, which helps the body absorb more calcium. It’s also a powerful antioxidant.
- Eggs
Egg yolks contain lots of vitamin D and are a good source of protein. - Protein
Protein is essential because it helps your body regulate and build bone, muscle, and signaling molecules. A diet high in protein may also help the body absorb more vitamin C.
Supplements to Support Bone Health
For comprehensive bone mineral support and collagen formation, try OsteoBalance by Pure Encapsulations. It provides a well-rounded blend of essential bone-building minerals, including calcium, magnesium, zinc, copper, and manganese, which are all necessary for bone formation and collagen synthesis. It also includes boron and silica, which support bone flexibility and reduce calcium loss.
For postmenopausal bone support and improved calcium metabolism, try Osteoben by Designs For Health. Osteoben includes genistein, a plant-based isoflavone that mimics estrogen’s protective effects on bone density. It also contains both Vitamin K1 and K2, which help direct calcium into bones rather than arteries. It also contains a high dose of vitamin D3 and magnesium.
For athletes and older adults needing connective tissue support, try Cal-Mag Plus Boron-Citrate-Chelates Powder by Priority One. This formula delivers lots of calcium, magnesium, and boron, all of which are needed for bone density and muscle function. It also provides 2,000 IU of vitamin D3, the highest of the supplements mentioned, ensuring strong calcium absorption. The addition of L-Glycine supports collagen production for bone repair and connective tissue health. This formula is a powder, allowing for customizable dosing.
Conclusion
Tailoring your diet to support bone health means including plenty of calcium, vitamin D, magnesium, and vitamin C. At the same time, avoiding foods that strip calcium from your bones or interfere with nutrient absorption will minimize density loss. These dietary choices help preserve and rebuild bones, reducing the risk of fractures from osteoporosis. If you’re not getting enough of these nutrients from food alone, supplements can help fill the gaps for well-rounded support.
Combined with lifestyle changes like regularly walking or running, doing strength training, and consulting with a doctor about additional interventions, bone loss can be limited or halted so you can enjoy an active lifestyle for years to come.
Frequently Asked Questions
What are the 7 worst foods for osteoporosis?
Alcohol, caffeine, added sugar, acidic foods, foods with oxalates and phytates, saturated fats, and salty processed foods.
What are the 7 best foods for osteoporosis?
Fish, dairy, fortified foods, leafy greens, citrus fruits, eggs, and lean protein.
What supplements are good for bone density?
- For comprehensive bone mineral support and collagen formation, try OsteoBalance by Pure Encapsulations.
- For postmenopausal bone support and improved calcium metabolism, try Osteoben by Designs For Health.
- For athletes and older adults needing connective tissue support, try Cal-Mag Plus Boron-Citrate-Chelates Powder by Priority One.
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Madeleine holds a BSc in Human Biology and began her career in emergency medicine before transitioning to a wellness role as a personal trainer and nutritionist. This combination of medical and wellness expertise gives her a well-rounded understanding of health topics. Now a full-time health and wellness copywriter, Madeleine enjoys synthesizing digestible content from technical research so readers can make informed decisions about their health.