Strong Bones for Life: A Practical Guide to Bone Health
Updated: Oct 8
Healthy bones are important at every stage of life. They provide structure and support, protect our vital organs, and, together with our muscles and joints, enable us to move safely and maintain our independence.
As we age, looking after our bones becomes increasingly important. Bone density can gradually decrease over time, increasing the risk of osteopenia, osteoporosis, and fractures. Supporting good bone health throughout life can therefore play a crucial role in maintaining mobility, independence, and overall wellbeing.
Nutrition is a vital part of this. A varied, balanced diet that provides adequate calcium, vitamin D, protein, and other essential nutrients can help support healthy bones and muscles throughout life. In this article, we explore how nutrition can support bone health, the key nutrients involved, and the practical dietary choices that can help, in line with guidance from the NHS and the British Dietetic Association (BDA).
Why is Bone Health Important?
Bones are living tissues that continually renew and change throughout our lives. They generally become stronger during childhood and early adulthood, but as we grow older, bone loss can gradually occur. This makes protecting and maintaining bone health increasingly important throughout later life.
Osteoporosis develops when bones become weaker and more fragile, making them more susceptible to fractures. It can affect both men and women, although it becomes more common with age and is particularly important to consider following menopause. The British Dietetic Association (BDA) highlights the role of a bone-friendly diet and healthy lifestyle in supporting bone strength and helping to minimise age-related bone loss.
Nutrition, however, is only one part of maintaining healthy bones. Regular physical activity—particularly weight-bearing and muscle-strengthening exercise—also plays an important role. Maintaining a healthy weight, avoiding smoking, and limiting alcohol intake are further measures that can contribute to protecting bone health throughout life.
Key Nutrients for Bone Health
Calcium: An Essential Mineral for Bones
Calcium plays a fundamental role in maintaining healthy bones. It is the main mineral found in bone and is also essential for normal muscle and nerve function.
According to the NHS, adults need around 700 mg of calcium each day. For most people, this should be achievable through a varied and balanced diet.
Good dietary sources of calcium include:
Milk, cheese, and yoghurt
Calcium-fortified plant-based drinks and yoghurt alternatives
Calcium-set tofu
Green vegetables such as kale, broccoli, and cabbage
Sardines and pilchards where the bones are eaten
Bread and foods made with fortified flour
Nuts and seeds
Some dried fruits
However, the amount of calcium contained in a food does not necessarily reflect how much the body can absorb. Spinach, for example, contains calcium but is also high in oxalate, which reduces calcium absorption. Other green vegetables, including broccoli, cabbage, and okra, can therefore be useful sources of calcium.
People who do not consume dairy products can still obtain calcium from a range of foods. When choosing plant-based milk or yoghurt alternatives, selecting products that are fortified with calcium can help support an adequate calcium intake as part of a balanced diet. For further information about calcium requirements and dietary sources, please see the British Dietetic Association's Calcium Food Fact Sheet. Calcium Food Fact Sheet
Vitamin D and Healthy Bones
Vitamin D works alongside calcium and plays an essential role in maintaining healthy bones, teeth, and muscles. One of its key functions is helping the body absorb calcium effectively.
The NHS recommends a daily intake of 10 micrograms (400 IU) of vitamin D for adults. Our bodies can produce vitamin D when the skin is exposed to sunlight. However, in the UK, sunlight during the autumn and winter months is not strong enough for most people to produce sufficient vitamin D.
Some people are at greater risk of vitamin D deficiency, including those who spend little time outdoors and people who are housebound or frail. The NHS recommends that people in these higher-risk groups take a daily 10-microgram vitamin D supplement throughout the year.
Dietary sources of vitamin D include:
Oily fish such as salmon, sardines, mackerel, and herring
Egg yolks
Some fortified breakfast cereals
Some fortified fat spreads
However, it can be difficult to obtain sufficient vitamin D from food alone. The British Dietetic Association (BDA) therefore highlights the importance of supplementation for some people, depending on their individual circumstances.
If you are unsure whether you or someone you care for should take a vitamin D supplement, or you have concerns about vitamin D deficiency, speak to a GP, pharmacist, or other appropriate healthcare professional for individual advice. For further information, please see the British Dietetic Association's Vitamin D Food Fact Sheet and NHS guidance on vitamin D. Vitamin D Food Fact Sheet and here for NHS guidance on vitamin D NHS Vitamin D Guidance
Protein Supports Bones and Muscles
When thinking about bone health, calcium and vitamin D often receive the most attention. However, protein also plays an important role in maintaining both bone and muscle health.
Bones are made up of a protein framework as well as minerals, while protein is also essential for maintaining muscle mass and strength. Strong muscles support mobility, balance, and the ability to remain physically active—all of which become increasingly important as we age. Regular weight-bearing activity can also help maintain bone strength, making good nutrition and appropriate physical activity important partners in supporting bone health.
The British Dietetic Association (BDA) recommends including protein-rich foods regularly as part of a varied and balanced diet. Sources can include:
Eggs
Fish
Chicken and other lean meats
Milk, yoghurt, and cheese
Beans and lentils
Tofu and soya products
Nuts and seeds
For older people, particularly those experiencing a reduced appetite, smaller meals and nutritious snacks may sometimes be easier to manage than three larger meals. Simple options such as yoghurt with fruit, cheese and crackers, a boiled egg on toast, or a milk-based pudding can provide valuable protein and other nutrients without requiring a large meal.
A Balanced Diet Provides More Than Calcium and Vitamin D
Although calcium, vitamin D, and protein all have important roles, healthy bones depend on a wider range of nutrients. Rather than focusing on a single food, nutrient, or supplement, the aim should be to enjoy a varied and balanced diet that supports overall health as well as bone health.
The British Dietetic Association (BDA) recommends eating at least five portions of fruit and vegetables each day as part of a healthy, balanced diet. There are many simple ways to include more fruit and vegetables in everyday meals and snacks:
Add berries or sliced banana to yoghurt or porridge
Include vegetables in soups, stews, and casseroles
Add extra vegetables to pasta dishes
Keep easy-to-eat fruit available for snacks
Choose frozen vegetables when fresh produce is difficult to store or prepare
Wholegrains, pulses, nuts, seeds, fish, dairy products, and suitable alternatives can also contribute to a varied and nutritious diet.
Small, practical changes can often be easier to maintain than major changes made all at once. Where shopping, food preparation, reduced appetite, or other difficulties make eating well more challenging, additional support may help someone maintain a varied and nutritious diet.
For further information about healthy eating and maintaining good nutrition and hydration, please visit the Introduction to Nutrition and Hydration section of our Wellbeing Hub.
Bone Health and Reduced Nutritional Intake
For some people, eating enough can be just as important as choosing the right foods. A nutritious diet can only provide its benefits when someone is able to consume enough food to meet their nutritional needs.
Appetite can reduce with age and may also be affected by illness, medication, changes in taste or smell, loneliness, or difficulties with shopping and preparing meals. When someone consistently eats less than they need, it can become more difficult to obtain the energy, protein, vitamins, and minerals required to maintain healthy bones and muscles. Being underweight is also associated with an increased risk of fractures.
Changes in appetite or food intake should therefore not be overlooked, particularly when they persist or are accompanied by unintentional weight loss. Recognising changes early and seeking appropriate advice can help ensure that any underlying concerns are identified and that the right nutritional support can be considered.
For further guidance, please see our article on Malnutrition, as well as our condition-specific nutrition articles for people living with Parkinson’s disease or dementia.
Simple Meal Ideas for Stronger Bones
Eating well does not need to mean preparing complicated meals. Simple, everyday foods can provide a combination of nutrients that support healthy bones and muscles.
Breakfast
Porridge made with milk or a calcium-fortified plant-based drink, topped with fruit and nuts.
Lunch
Sardines or eggs on fortified bread, served with a side salad and followed by yoghurt and fruit.
Dinner
A chicken, tofu, or lentil casserole served with potatoes and green vegetables.
Snack
Cheese with wholegrain crackers, or yoghurt with fruit.
Dessert
Rice pudding, custard, or yoghurt served with fruit.
These are simply examples and can be adapted to suit individual preferences, dietary requirements, and appetite.
What About Supplements?
For most healthy adults, calcium requirements can usually be met through a varied and balanced diet. Calcium supplements are not routinely necessary for everyone, and taking excessive amounts of calcium can be harmful.
Vitamin D requires different consideration, as it can be difficult to obtain sufficient amounts from food and sunlight alone. This is particularly relevant during the autumn and winter months in the UK and for people who spend little time outdoors.
People living with osteoporosis or certain medical conditions may have different nutritional requirements, and calcium or vitamin D supplements may be recommended in some circumstances.
Supplements, particularly in high doses, should not be started without appropriate professional advice, especially where someone has an existing medical condition or takes regular medication. A GP, pharmacist, dietitian, or other appropriate healthcare professional can provide advice based on individual circumstances.
Diet is One Part of Protecting Bone Health
Good nutrition is most effective when it forms part of a wider approach to maintaining healthy bones. The NHS recommends regular physical activity, including weight-bearing and muscle-strengthening exercise, as these activities can help maintain bone strength and reduce the risk of osteoporosis.
Where mobility is limited, appropriate movement can still be valuable. Depending on a person’s abilities and individual circumstances, this might include walking, gentle strengthening activities, seated movement, or exercises recommended by a physiotherapist.
Anyone living with osteoporosis, at increased risk of fractures, or managing other health conditions should seek appropriate professional advice before beginning a new exercise programme. This can help ensure that activities are suitable for their individual needs and can be carried out safely. Avoiding smoking and limiting alcohol intake are also important lifestyle measures that can help protect bone health.
How Bennett Care Hampshire Can Help
Maintaining a nutritious and balanced diet can sometimes become more challenging. Reduced appetite, difficulties with shopping or preparing meals, changes in mobility, and certain health conditions can all affect a person's ability or motivation to eat and drink well.
At Bennett Care Hampshire, we take a holistic, person-centred approach to supporting nutrition, hydration, and overall wellbeing. This means looking beyond the food on the plate and considering the whole person—their individual needs, abilities, routines, preferences, beliefs, culture, and dietary requirements, as well as the level of support they would like to receive.
Depending on each person's individual care needs and preferences, our carers can support with:
Planning balanced meals around individual preferences, routines, beliefs, and dietary requirements
Shopping for suitable foods and ingredients
Preparing nutritious meals, snacks, and drinks
Encouraging regular meals and supporting adequate hydration
Supporting people to remain involved in choosing and preparing their own food wherever possible
Making mealtimes enjoyable and maintaining familiar routines
Observing and recording changes in appetite, food, and fluid intake where this forms part of the person's care plan
Recognising changes or concerns and reporting or escalating them appropriately
Encouraging appropriate activity and independence in accordance with the person's abilities and care plan
Good nutrition is about more than meeting nutritional needs. Food and mealtimes can be closely connected with routine, culture, identity, independence, and enjoyment. For someone living alone, mealtimes can also provide valuable companionship and social interaction. Having support to prepare or enjoy a meal together may make eating a more positive experience for someone who might otherwise struggle to eat regularly.
Our role is not to take over what a person can safely do for themselves, but to provide the right level of support to help them maintain choice, independence, and control over their daily life. Whether this means helping with shopping, preparing a favourite meal, offering encouragement with food and fluids, or simply being present at mealtimes, support should always reflect the individual.
By bringing together nutrition, hydration, appropriate activity, observation, companionship, and person-centred care, our holistic approach aims to support people to live safely and comfortably in their own homes while maintaining their dignity, independence, and quality of life for as long as possible.
Key Takeaways
Supporting good bone health does not require major changes overnight. Small, consistent choices made over time can contribute to maintaining healthy bones, muscles, and overall wellbeing.
A varied and balanced diet should include regular sources of calcium and protein, alongside plenty of fruit and vegetables. Following NHS guidance on vitamin D and remaining physically active in a way that is appropriate to individual abilities and circumstances are also important parts of looking after bone health.
For people receiving care at home, good nutrition is not simply about what is served on the plate. Family members, carers, and other people involved in their support can help by making nutritious food accessible, supporting shopping and meal preparation, encouraging regular food and fluid intake, and being alert to meaningful changes in appetite, weight, or eating habits.
Changes should never simply be assumed to be part of getting older. If someone is regularly eating very little, losing weight unintentionally, experiencing difficulties with swallowing, having repeated falls, or has concerns about osteoporosis or their bone health, advice should be sought from a GP or another appropriate healthcare professional.
Ultimately, supporting bone health is part of supporting the whole person. Good nutrition, hydration, appropriate physical activity, and the right level of individualised support can all contribute to helping people maintain their health, dignity, independence, and quality of life.
References and Further Information
NHS – Food for Healthy Bones. The NHS provides guidance on calcium, vitamin D, and foods that support healthy bones. Food for Healthy Bones
NHS – Osteoporosis: Prevention. Guidance covering healthy eating, calcium, vitamin D, exercise, smoking, and alcohol. Osteoporosis Prevention
NHS – Vitamin D. Information about vitamin D, sunlight, dietary sources, and supplementation. NHS Vitamin D
British Dietetic Association – Osteoporosis and Diet. Dietetic guidance covering calcium, vitamin D, protein, fruit and vegetables, and lifestyle factors. Osteoporosis and Diet
British Dietetic Association – Calcium. Current information on calcium requirements and dietary sources. Calcium
British Dietetic Association – Vitamin D. Information about vitamin D, its role in calcium absorption, and dietary sources. Vitamin D
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