Nutrition for bones

Eating and drinking the right things can help support your bone health at every stage of your life.

Calcium and vitamin D are two nutrients well-known to be important for bones. But there are many other vitamins, minerals and nutrients that are vital to help your bones stay healthy and strong.

Try not to become too concerned with getting all these in your diet. If you enjoy a healthy, balanced diet, you're getting everything you need.

A healthy, balanced diet

This is all about eating meals that have foods from the four main food groups:

  • fruit and vegetables
  • carbohydrates, like bread, potatoes, pasta and cereals
  • dairy and alternatives
  • proteins, like beans, eggs, fish and meat

For more information about these food groups and how much of each you need, we recommend you take a look at The Eatwell Guide, developed by the NHS.

Further information

  • Calcium - Learn how you can get the calcium you need to give your bones the strength and hardness to cope with everyday activities.
  • Vitamin D - Vitamin D helps your body to absorb and use calcium, which gives your bones strength. Learn more about how to get your daily dose of this vital vitamin.
  • Vitamins, minerals and nutrients - Find out how eating a healthy, balanced diet can ensure that you're getting all the vitamins, minerals and nutrients you need for healthy bones.
  • Is there anything I should avoid? - Although there are no foods that are known to be 'bad for bones', there are some that are best enjoyed in moderation.

Get support from a Specialist Nurse

Contact our free Helpline for tailored information about osteoporosis and bone health:

0808 800 0035

We’re working towards a future without osteoporosis.

How you can help