What to eat to build your bones

Written By Keris Marsden

I'm supporting lots of clients to build better bone health at the moment.

Some have been diagnosed with osteoporosis or osteopenia due to medications, menopause or ill health.

Others are keen to futureproof themselves against ageing and injury or concerned their diet lacks the nutrients needed for healthy bones. 

Whilst you are likely aware of the importance of calcium, supporting your bones is also a lifestyle choice.

Bone is live tissue that remodels itself constantly.

Bones don’t just need calcium, they require protein, collagen, magnesium, phosphorus, boron, zinc, vitamin D, K2, hormones and stimulation.

This is why weight bearing exercise is vital.

How to feed your bones

Here’s some foods that are great for bones :

  • Swiss cheeses like Gouda, Emmental (calcium and vitamin K2)

  • Natto (plant based vitamin K2)

  • Meat, poultry, fish and organ meats (protein, vitamin A, phosphorus, zinc) 

  • Egg yolks (multivitamin)

  • Ground eggshell (1/2 teaspoon covers daily adult calcium need)

  • Tinned salmon and sardines with skin and bones (rich in calcium, collagen and omega 3’s)

  • Tahini (calcium, phosphorus)

  • Natural yoghurt (protein, vitamin A and calcium) 

  • Tofu, tempeh and edamame beans (plant based protein, phosphorus and calcium) 

  • Kale, watercress and spinach (magnesium) 

  • Dark chocolate or cocoa (magnesium) 

Beneficial supplements for bones

Here are some supplements that I often recommend for bone (and joint) support:

  • Vitamin D3 with K2

  • Bovine collagen powder

  • Calcium citrate *if unable to meet calcium needs through diet

  • Magnesium citrate or bisglycinate 

  • Protein powders *if unable to meet needs through diet

What has a negative impact on bones

It’s also important to understand what things are damaging for bones and limit where possible. 

These include:

  • nutrient deficiencies 

  • low levels of reproductive hormones

  • smoking 

  • excess alcohol

  • medications *discuss with a medical prescriber

  • being sedentary 

If you're taking medications for bone density it’s also really important that you eat a bone building diet, exercise and reduce factors that damage bones. 

These medications can help delay further degradation of bones, but they can also impact your bones ability to rebuild so the risk of a fracture may still be high.

If you need some support with your bone health you can book a consultation with me where I’ll devise a personalised nutrition, supplement and lifestyle plan tailored to your specific needs.

Keris Marsden
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