How food may help
Bones need more than one nutrient. Calcium-rich foods, adequate protein, vitamin D, resistance and weight-bearing exercise, and avoiding smoking all matter. Dairy foods can be useful calcium sources; fortified plant alternatives, calcium-set tofu, some fish with edible bones and selected plant foods can also contribute.
- Include calcium-rich foods across the day rather than relying on one meal.
- Choose adequate protein, especially in older age.
- Use calcium-fortified plant milks if replacing dairy.
- Combine nutrition with appropriate exercise and medical care.
Personalise this advice
Calcium alone does not treat osteoporosis. Supplements may not be suitable for everyone and should be discussed with a doctor or dietitian, particularly with kidney disease or a history of kidney stones.
Bone health meal ideas
These recipes include dairy, tofu, fish with edible bones, legumes or other ingredients that may contribute calcium and protein. Check product fortification and serving size.
