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Nutrition

Feeding your bones

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

3 min read · Published by Mindful Movement Physical Therapies · Updated July 2026

Awaiting clinical review — written from published sources and not yet checked by a clinician. Talk to your provider before acting on it.

Key takeaways

  • BHOF daily targets: 1,000 mg calcium for women 50 and under and men up to 70; 1,200 mg for women 51+ and men 71+.
  • Vitamin D: 400–800 IU a day under 50, and 800–1,000 IU from 51 onward — without it you cannot absorb the calcium.
  • Food first — dairy, fortified plant milks, leafy greens, tinned fish with bones. Supplements fill the gap, they are not the foundation.
  • Don’t smoke, keep alcohol moderate, and avoid crash diets: rapid weight loss unloads the skeleton and costs bone.

Most adults need 1,000–1,200 mg of calcium and 400–1,000 IU of vitamin D a day, depending on age and sex — the full table is below. Exercise gives bone the signal to grow; nutrition gives it the raw materials, and calcium cannot work without the vitamin D that lets you absorb it.

The BHOF daily targets

WhoCalcium / dayVitamin D / day
Women 50 and under1,000 mg400–800 IU
Women 51+1,200 mg800–1,000 IU
Men 50 and under1,000 mg400–800 IU
Men 51–701,000 mg800–1,000 IU
Men 71+1,200 mg800–1,000 IU

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)

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