Osteoporosis Diet: Top 5 Foods for Bone Health

As you age, maintaining a healthy, balanced diet full of nutrients is a critical part of body and bone health. Certain foods and supplements can help you prevent osteoporosis, along with a plethora of other health benefits. Boosting your diet with vitamin-rich foods will help you look and feel your best.


Best Foods for Osteoporosis

Calcium, vitamin C and Vitamin D are integral to preventing osteoporosis. Eating foods rich in those vitamins and nutrients will promote bone health and reduce your risk for many other conditions as you age. The following are a few of the best foods for bone health.

Dairy Products

Healthy sources of calcium and fat are important for bone health. Dairy products like milk, cheese, and yogurt are full of calcium. A few servings a day will boost your calcium intake.

Fruits & Vegetables

The produce aisle is packed with good-for-you nutrients. Some of the best fruits and vegetables for osteoporosis prevention include:

  • Leafy greens like kale, collard greens, spinach, and mustard greens
  • Figs
  • Broccoli
  • Oranges
  • Mushrooms

Prepare fruits and vegetables in a way that you enjoy, and eat a few servings a day to provide your body with the nutrients it needs to help keep your bones healthy and strong.

Lean Protein

Salmon and tuna are particularly high in vitamin D, which helps the body process calcium. Skinless chicken and other lean meats also provide a healthy dose of protein to support bone density and tissue growth. 


Eggs are another great source of vitamin D. The egg yolks in particular are packed with vitamin D, but also contain cholesterol. Eat eggs in moderation with a variety of other vitamin D rich foods.


Many types of nuts are a good source of healthy fats, protein, and nutrients like calcium and magnesium. Some ideal nuts for osteoporosis prevention include almonds, sunflower seeds, or pistachios. Eat a handful each day as a snack to promote bone health.

Fortified Foods

Certain foods are fortified with extra nutrients. Some breakfast cereals, orange juice, breads, and more have added calcium or vitamin D to help consume extra nutrients. If you are lactose intolerant, or don’t like certain other nutrient-rich foods, fortified foods can be a good alternative.

What are other ways to prevent osteoporosis?

Your diet is not the only way to prevent osteoporosis and encourage strong bones. Certain supplements can increase your vitamin consumption and make sure you are getting the recommended daily amounts. Read more about the recommended supplements and how they can aid in osteoporosis prevention.

Osteoporosis has a strong genetic component, and even those with a robust bone health diet can still be susceptible to developing the condition. It is important to elect for bone density scans, also known as DEXA scans, to analyze your bone structure and watch for any decrease in density. Find out more about how DEXA scans work and how often you should receive them by reading our blog.

Turn to Heiden Orthopedics for Osteoporosis Prevention

Osteoporosis prevention is an important part of getting older, and a few simple dietary changes along with regular bone density scans can help you stay happy and healthy for years to come. Heiden Orthopedics is your resource for bone health, so consult with us today to get started with preventive care, bone density scans, or other treatments.


Thank you for highly informative resources to prevent osteoporosis. I’m wondering you didn’t recommend physical exercise that specifically prevent or lower osteoporosis.
I have osteoporosis in my left knee since last 18 years. My exercise includes pushups, halfway sits up, etc.
I will appreciate if you come up with some exercise which may lower my osteoporosis in the left knee. My right knee is perfect.


    Thank you for your question. We do have another blog post on this topic that references exercise and has external support links. Check it out here: https://heidenortho.com/best-osteoporosis-diet-exercises/
    Additionally, if you are looking for a tailored exercise program for knee strength and osteoporosis relief, I would recommend reaching out to a physical therapist. Hope this helps!


I am a 74 year old female and had a DHS implanted at the end of January due to a hairline fracture caused by tripping over a kerb during a dog walk. I had been fully mobile up to that point. I suffered atrocious pain in the scar area to the point that I was unable to move my leg and it had to be moved for me. It is now 5 months since that time and I still suffer the pain on walking aided by a stick and have now decided that I cannot take the pain any more and want the implants removed. My surgeon is telling me that my bone will collapse if he did that so I am left with no option but to put up with the pain. I am opiate intolerant and pain killers make me feel very sick. I desperately want the implants out if my body and don’t know the way forward. This episode in my life has affected me to the point of not wanting to live any more and I do not wish to live with this pain for the rest of my life without being able to regain my mobility. Can you give me any advice, please? Thank you


    I’m terribly sorry to hear about your pain and injury. I would recommend getting a second opinion. It is difficult to provide advice without personally reviewing your medical records. Scheduling a second opinion with another doctor will give them the opportunity to review your records and provide you with options. If you are having trouble finding another doctor or knowing which way to turn, consider seeing a Physical Therapist. A PT can also review your condition and help refer you to a board certified Orthopedic Surgeon for further assistance, if needed. I hope this information helps. Please don’t hesitate to reach back out if you need further help. We are happy to assist in any way we can. All the best!


I am a 26-years old male and was an active player in cricket team being a left arm fast bowler. Later, I had a hairline fracture in my ankle of right leg while travelling which resulted in me getting a surgery of my leg majorly the tibia bone in Aug’16. This condition proved to be of an osteoid osteoma in my bone. Since then I have been continuously struggling to get fit again and again and start bowling in cricket as I have great passion towards it. I have been to various doctors and have taken several opinions but nothing seems to work for me. My bone is not healing, it has been 4 YEARS!!!!! I even have taken milk and healthy diet daily. Although my leg is fine when I am walking but as soon as I put weight on it, it starts to get painful and I cannot resist the pain afterwards. The doctor says until and unless that pain completely goes away and I don’t feel it even when I run that’s when I can bowl only! And that is not happening until today.😔 Please tell me any clue for what should I do please help me!!!! And do pray!


    I am sorry to hear you are struggling to find a treatment that works for you.
    I would suggest that you come in for a formal evaluation. An osteoid osteoma is a benign bone tumor that typically resolves with age or with procedures such as radiofrequency ablation (I’d be curious to know what you had done for it back in the day). You also might require more advanced imaging such as MRI/CT to further evaluate your ankle, as it is uncommon for a patient who had osteoid osteoma to be unable to resume previous level of activity. I hope this information helps! -Dr. Feria


is it possible for a 51-year old female with advanced osteoporosis of T-score -2.8 hip and -2.4 spine, to improve her bone density to the point where she could have surgery to correct the curve in her mid-back? recently started osteoporosis medication, as of february, called tymlos (daily injection).
deeply grateful for any help!!!


    Yes. Diet, vitamin D, and Ca ++ along with medications to enhance absorption of the minerals can improve bone quality in preparation for surgery. In order for screws to hold in bone (deformity correction) the screws can be cemented into the vertebral bone and careful attention to the adjacent levels is needed so they don’t fracture prematurely. The rule is multiple points of fixation. Hope this helps. -Dr. Zipnick


I am 74 with osteoporosis in my spine. In April 2019 I fell missing a bottom step. I also have 2 gastric ulcers and bone medication kills my stomach. In Jan. 2020 I had a shot that is similar to fosamax plus another medicine. I have been taking antacids ever since. In March 2020 I tried daily Forteo injections. I had an allergic reaction , intense itching all over. Besides the bone fractures in my spine, my scoliosis is more pronounced, and I have to wear a brace when I walk and while cooking because standing is painful. Is there a mild bone building medicine I could try that will not bother my stomach. I am taking extra strength Tylenol several times. a day. Any suggestions would be helpful.


    Unfortunately, upset stomach and heartburn are common side effects of many bone health/osteoporosis medications and supplements. Without officially reviewing your medical records, I am unable to provide any medication or supplement recommendations.
    The most common osteoporosis medications prescribed are bisphosphonates (like fosamax); and intravenous forms of bisphosphonates don’t cause upset stomach, but they do have other side effects. There are also other medications, similar to Forteo, that your doctor can discuss with you, such as Tymlos and Evenity.
    I would recommend discussing options with an endocrinologist. It is important to discuss any new medications and supplements with your doctor before beginning treatment. Hope this helps!


My father is in his 50s , he has a cervical problem, his neck and waist pains soo much that he’s not even able to sleep properly. He’s merely getting a proper sleep. His bones crackles when he sits and stands. His bones are getting weaker. He doesn’t drink or smoke, his diet is also good. Please tell me what should I include in his diet in order to make his bone stronger


    I would recommend looking into a Bone Health clinic for your father. There are many clinics that focus on strengthening bones and prescribing the proper supplements or medications on a case-by-case basis. Other than the foods listed in this blog post, it would be difficult to recommend any specific diet changes without a thorough evaluation first. In addition the a Bone Health Clinic, I would also recommend taking your father to a hip or spine orthopedic specialist, if he is in constant pain. Wishing you both the best.


Very helpful, informative post regarding osteoporosis. This not only helps to get over it but also helps in maintaining the strength of the bones. Thank you for the very helpful post.


I am a 69 year old woman with bad osteoporosis, some figures at -4.5. I am petrified of the drugs offered for this malady because of stomach issues. So daily I am drinking 1200 mg of fortified almond milk, taking 1000 iu of vitamin D3, 400 mg of magnesium, and have gotten protein up to about 60 mg a day. I’m walking 1/2 an hour daily, and have been in PT for osteoporosis for about 4 months. I do their back exercises for about 45 minutes a day with weights. I’m going for another bone scan in a few days. I eat pork and sour kraut once a week to get vitamin K2. I’m trying to eat 3 fruits a day, 3 vegetables a day, no sugar. To get the best chances of upping my calcium, I’m wondering if dairy milk really is better than almond milk?? Is there anything else I can do besides besides giving in to pharma?


    Cow’s milk (dairy) and other plant-based milks can all be healthy options for different reasons and for different people. There are nutritional differences between them, depending on the type, brand and particular product. Here are a few links for almond milk vs. dairy milk that can shed more light on the subject than I can. Hope this helps.



    I broke my humerus And my orthopedist said for a 60 year old woman I don’t know what your doing but your laying down some serious bone. I healed quickly!
    My regime of supplements:
    Standard Process Wafers 1500 mg daily
    Thorne 10,000 iu Vit d with K
    Jarrow omega 3 caps x4 daily
    Calm Magnesium 3 tsp daily
    (I cut the dosages back about 25% at 6 weeks after Healing)
    My diet includes lots of salmon and sardines, smoothies with greens and fruits, lots of vegetables and no gluten or dairy.
    Try not to use pharmaceuticals and look into other forms of pain killers. Happy Body Store Organic Sulphur, CBD Oil, Wintergreen oil, Heliachrysum oil.
    It can be done 🌸
    Remember “Let thy food be your medicine and medicine thy food”
    Good luck!


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