9 Ways to Support Stronger Bones, From a Nutritionist

As we age, our bone health becomes increasingly important. Maintaining strong bones helps prevent fractures and other health complications down the road. The good news? You don’t have to rely solely on supplements or medications to support your bones—what you eat plays a huge role in keeping them strong and healthy. Here are some easy, science-backed ways to improve your bone health through food.

1. Dairy for Calcium

Dairy products are among the best sources of calcium, which is essential for bone strength. Aim to incorporate low-fat or non-fat milk, yogurt, and cheese into your diet. Some dairy products are also fortified with Vitamin D, which helps your body absorb calcium more effectively.

⭐️ Pro Tip: If dairy isn’t your thing, try plant-based options like almond milk or fortified tofu.

2. Make Sure You’re Getting Enough Vitamin D

Vitamin D is crucial for calcium absorption and bone formation, yet many people—especially women over 40—don’t get enough of it. Have your levels tested regularly, and consider supplementation if necessary.

✅ Recommendation: Spend some time in the sun (about 15 minutes a day) or talk to your healthcare provider about Vitamin D supplements.

3. Protein: The Building Block of Bone Health

Did you know that about 50% of your bones are made of protein? A diet too low in protein can affect calcium absorption and impact bone formation and repair. Aim to get at least 100 grams of protein per day, depending on your age, activity level, and health needs.

✅ Recommendation: Include lean meats, eggs, or plant-based protein like beans and lentils in your meals to meet your protein goal.

4. Fish for Omega-3s (and Vitamin D!)

Fatty fish like salmon, tuna, and sardines are not only delicious but also loaded with omega-3 fatty acids. These healthy fats help reduce inflammation and support overall bone health. Plus, many fatty fish are packed with Vitamin D, another nutrient that supports calcium absorption.

💡 Did you know? Canned sardines and salmon are affordable options and offer an excellent dose of calcium!

5. Eat the Rainbow 

The more colorful your plate, the better it is for your bones! Vegetables like kale, spinach, sweet potatoes, and tomatoes provide essential nutrients like magnesium, potassium, Vitamin C, and Vitamin K—all important for bone health.

⭐️ Pro Tip: Frozen and canned veggies can be just as nutritious as fresh ones, and they're budget-friendly! Just be sure to check for added salt or sauces.

6. Beans: A Surprising Source of Calcium

Beans aren’t just for your heart—they're also a fantastic source of calcium. But here's a quick note: beans contain phytates, which can interfere with calcium absorption. Be sure to soak dried beans and wash thoroughly before cooking, or use canned beans (being mindful of added sodium)

✅ Recommendation: Incorporate beans into salads, stews, or casseroles to boost your daily calcium intake.

7. Don’t Forget Zinc

Zinc plays a crucial role in bone formation. Adding zinc-rich foods like beef, shrimp, spinach, flaxseeds, and pumpkin seeds to your diet can help support strong bones.

⭐️ Pro Tip: Sprinkle flaxseeds or pumpkin seeds on your morning smoothie or yogurt for a simple zinc boost.

8. Consider Collagen for Extra Support

Collagen is often associated with skin health, but it’s also an important component of your bones. New studies suggest that collagen supplementation may help postmenopausal women with osteoporosis by reducing collagen breakdown in the bones.

⭐️ Pro Tip: You can find collagen supplements in powders, drinks, or even bone broth.

9. Maintain a Healthy Weight

Maintaining a healthy weight is not just good for your heart; it’s important for your bones too. Excess weight can put added pressure on your joints and bones while being underweight can lead to bone thinning. If you need to lose weight, aim to do so gradually, as rapid weight loss can also impact bone health. A safe, sustainable target is 1-2 pounds per week.

✅ Recommendation: Focus on a balanced diet full of whole foods to help you maintain a healthy weight for bone health. Reach out to your Groove Coach to discuss further.

Final Thoughts: Nourish Your Bones with Every Meal

Supporting healthy bones is all about balance. By eating a variety of nutrient-rich foods—especially those packed with calcium, magnesium, Vitamin D, and protein—you’re giving your bones the best chance to stay strong as you age. 

Stay proactive. Eat well. And don’t forget to check in with Groove Health for more expert advice and tailored support for your bone health journey.

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References

Chiu, C.-T., Lee, J.-I., Lu, C.-C., Huang, S.-P., Chen, S.-C., & Geng, J.-H. (2024b, April 12). The association between body mass index and osteoporosis in a Taiwanese population: A cross-sectional and longitudinal study. Nature News.

Farina, E. K., Kiel, D. P., Roubenoff, R., Schaefer, E. J., Cupples, L. A., & Tucker, K. L. (2011, May). Protective effects of fish intake and interactive effects of long-chain polyunsaturated fatty acid intakes on hip bone mineral density in older adults: The Framingham Osteoporosis Study. The American journal of clinical nutrition.

Laird, E., Ward, M., McSorley, E., Strain, J. J., & Wallace, J. (2010, July). Vitamin D and bone health: Potential mechanisms. Nutrients. https://pmc.ncbi.nlm.nih.gov/articles/PMC3257679/#sec11 

Mangano, K. M., Sahni, S., & Kerstetter, J. E. (2014a, January). Dietary protein is beneficial to bone health under conditions of adequate calcium intake: An update on Clinical Research. Current opinion in clinical nutrition and metabolic care. (link)  

Mangano, K. M., Sahni, S., & Kerstetter, J. E. (2014b, January). Dietary protein is beneficial to bone health under conditions of adequate calcium intake: An update on Clinical Research. Current opinion in clinical nutrition and metabolic care. (link)

Molenda, M., & Kolmas, J. (2023, April 1). The role of zinc in Bone Tissue Health and regeneration-A review - biological trace element research. SpringerLink. (link)

Ratajczak, A. E., Zawada, A., Rychter, A. M., Dobrowolska, A., & Krela-Kaźmierczak, I. (2021, April 17). Milk and dairy products: Good or bad for human bone? practical dietary recommendations for the prevention and management of osteoporosis. Nutrients. (link)