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Nutrition

Feeding your bones

Calcium, vitamin D and the nutrients that build a strong skeleton.

3 min read · Medically reviewed by Dr. Emily Warren, DPT · Updated July 2026

Doctor of Physical Therapy (DPT) · BoneFit®-certified (Osteoporosis Canada) · LIFTMOR protocol–trained · Credentialed McKenzie (MDT) therapist · Mindful Movement Physical Therapies

Exercise gives bone the signal to grow; nutrition gives it the raw materials. Calcium is the headline mineral, but it can’t work without vitamin D, which your body needs to absorb it.

The BHOF daily targets

  • Women 50 and under: 1,000 mg calcium · 400–800 IU vitamin D
  • Women 51+: 1,200 mg calcium · 800–1,000 IU vitamin D
  • Men 50 and under: 1,000 mg calcium · 400–800 IU vitamin D
  • Men 51–70: 1,000 mg calcium · 800–1,000 IU vitamin D
  • Men 71+: 1,200 mg calcium · 800–1,000 IU vitamin D

Aim to get calcium from food first — dairy, fortified plant milks, leafy greens, tinned fish with bones. Use supplements to fill the gap, not as the foundation. Magnesium, potassium and vitamin K from a diet rich in fruit and vegetables round out a bone-friendly plate.

Other levers matter too: don’t smoke, keep alcohol moderate, and avoid crash diets — rapidly ‘unloading’ the skeleton through extreme weight loss costs you bone.

Frequently asked questions

How much calcium do you need for osteoporosis?

The Bone Health & Osteoporosis Foundation recommends 1,000 mg of calcium per day for women 50 and under and men up to 70, and 1,200 mg per day for women 51+ and men 71+. Get it from food first — dairy, fortified plant milks, leafy greens, and tinned fish with bones — and use supplements only to fill the remaining gap.

How much vitamin D should I take for bone health?

BHOF suggests 400–800 IU per day for adults under 50 and 800–1,000 IU for adults 50 and older. Vitamin D is essential because your body can’t absorb calcium without it. Ask your provider about testing your level if you’re unsure.

Is it better to get calcium from food or supplements?

Food first. Calcium from food comes with other bone-friendly nutrients and avoids the higher doses linked to side effects like kidney stones. Use supplements to close the gap between what you eat and your daily target, not as your main source.

Sources

Keep reading

Basics

Osteoporosis, explained simply

The Science

Why we lift heavy (safely)

Put this into practice.

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