Foods for the Bones: What Supports Strong Bones

Our bones are far more than a rigid framework. They are living tissue that is constantly being built up and remodelled and that depends on a good nutrient supply. Through the diet you can contribute quite a lot to ensuring that your bones are supplied with what they need for their normal function. In this guide you will learn which foods provide particularly bone-relevant nutrients, how high the requirement is and how you support absorption.

Why the right nutrients are important for the bones

For the bones there are several authorised statements on individual nutrients in the European Union. Thus it applies: Calcium contributes to the maintenance of normal bones and Vitamin D contributes to the maintenance of normal bones. Also Magnesium contributes to the maintenance of normal bones, Vitamin K contributes to the maintenance of normal bones and Zinc contributes to the maintenance of normal bones.

These nutrients work together. Calcium is the most important mineral of the bone substance, vitamin D supports the absorption of calcium, and vitamin K as well as magnesium are involved in further processes of bone metabolism. A good supply of the entire team is therefore more sensible than concentrating on only a single nutrient. Anyone who fixates on calcium alone and neglects the remaining nutrients falls short. Only the interplay of all building blocks creates the foundation that the bones need for their normal function.

The best foods for the bones

Bone-relevant nutrients are found in dairy products, green vegetables, nuts, seeds, legumes and fish. The following figures refer to 100 grams each and serve as orientation.

• Hard cheese (e.g. Emmental, Parmesan): very high calcium content (about 1,000–1,200 mg)
• Yoghurt and milk: good calcium source (about 120 mg per 100 ml)
• Kale: rich in calcium and vitamin K (about 150–200 mg calcium)
• Broccoli: provides calcium and vitamin K
• Sesame and tahini: very high calcium content (about 700–900 mg)
• Almonds: good calcium and magnesium source (about 240 mg calcium)
• Sardines with bones: provide calcium and vitamin D
• Salmon and herring: good vitamin D sources
• Tofu (made with calcium): notable calcium content
• Pumpkin seeds: rich in magnesium and zinc
• Whole grain products: provide magnesium and zinc
• Calcium-rich mineral water: from about 150 mg calcium per litre

Anyone who eats dairy products or calcium-rich plant-based alternatives, green vegetables and now and then fish every day supplies their bones with a broad spectrum of nutrients. Remarkable is the high calcium content of sesame and hard cheese, which per 100 grams provide more calcium than many other foods. But since one usually eats smaller amounts of these ingredients, the amount actually taken up is decisive. A tablespoon of tahini in the dressing or some grated hard cheese over the vegetables therefore contributes noticeably, but realistically, to the supply.

For people who do without dairy products, it is worth looking at the combination of several plant sources. Kale and broccoli provide well-available calcium, sesame and almonds supplement the intake, and calcium-rich mineral water can make a surprisingly large contribution spread across the day. Anyone who combines these building blocks achieves a solid calcium supply even without cow's milk. Important here is to distribute the sources across the day, because the body absorbs calcium better in smaller portions than in a single large amount.

How high is the daily requirement?

The EU reference values for labelling give an orientation: calcium 800 milligrams, magnesium 375 milligrams, zinc 10 milligrams and vitamin K 75 micrograms per day. For vitamin D a reference value of 5 micrograms applies, whereby the body produces a large part itself through the skin with sufficient sunlight.

The calcium requirement can be met easily with dairy products – as little as two to three portions daily provide a large part. Anyone who does not eat dairy products can rely on calcium-rich vegetables, sesame, almonds, fortified plant-based alternatives and calcium-rich mineral water.

The requirement also changes over the course of life. In growth phases in children and adolescents as well as in pregnancy and breastfeeding a particularly good supply is important, because in these times a lot of bone substance is built up or remodelled. Even with increasing age a sufficient calcium intake remains significant. This is a good reason to build calcium-rich foods into the diet permanently and as a matter of course, instead of paying attention to them only in phases. Anyone who acquires a good habit early benefits from it over many years.

Vitamin D: the special feature in the bone team

Unlike most other nutrients, the body takes up vitamin D only to a small extent through the diet. The largest share it produces itself when the skin is exposed to sunlight. In the sun-poor months from October to March the sunlight in our latitudes is often not sufficient for this, which is why the supply can be scarcer in this time.

Fatty sea fish such as salmon, herring and mackerel is among the few good food sources. Eggs and some fortified foods also contribute. Anyone who gets outdoors little or belongs to a risk group should keep an eye on the vitamin D supply and have it clarified medically if needed.

How you support absorption

The absorption of calcium is supported by vitamin D, which is why both nutrients go well together. A very high intake of oxalic acid – for example from large amounts of spinach, rhubarb or chard – can somewhat reduce the calcium absorption from these foods. This is why calcium-rich vegetables with little oxalic acid such as kale and broccoli are particularly favourable.

For strong bones, alongside diet, movement also counts: loading through walking, running or strength training stimulates bone metabolism. The diet provides the building blocks, physical activity ensures that they are used sensibly. Both factors belong together.

The connection between loading and bone metabolism is easy to understand: bones adapt to the demands to which they are exposed. Regular movement with weight on the legs, but also targeted strength training, set stimuli to which the body reacts. Anyone who sits all day gives away part of the benefit that good nutrition offers. It is therefore worth thinking of both together and building movement firmly into everyday life, whether through walks, climbing stairs or regular training.

When a targeted nutrient intake can be useful

With a balanced diet with dairy products or good plant-based alternatives, the calcium supply is usually covered. In certain phases of life and with a one-sided diet, however, the requirement can be harder to reach. This applies especially to people who do without dairy products without building in calcium-rich alternatives.

If you have questions about your bone health or there is an increased risk, this is a case for medical advice – the diet alone cannot replace a medical assessment. Supplements with calcium or vitamin D you should use in a targeted way and with proven need, not unchecked at high dosage.

Especially with vitamin D it is worth taking a conscious look at the supply in the sun-poor months, because the body's own production is then limited. Whether a supplement is sensible can best be judged on the basis of individual status and life circumstances. People who spend a lot of time outdoors are usually better supplied than those who are predominantly indoors. Instead of supplementing across the board, it makes sense to assess your own situation and, in case of doubt, seek professional advice, in order to risk neither an under- nor an oversupply.

Frequently Asked Questions (FAQ)

Which foods are good for the bones?

Good for the bones are dairy products such as cheese, yoghurt and milk, in addition green vegetables such as kale and broccoli, sesame, almonds, calcium-rich mineral water as well as fatty sea fish. They provide calcium, magnesium, zinc and vitamin D.

Which nutrients contribute to the maintenance of normal bones?

According to the authorised EU statements, calcium, vitamin D, magnesium, vitamin K and zinc contribute to the maintenance of normal bones. They work together in bone metabolism, which is why a broad supply is sensible.

How do I cover my calcium requirement without dairy products?

Without dairy products, calcium-rich vegetables such as kale and broccoli, sesame and tahini, almonds, tofu made with calcium, fortified plant-based alternatives and calcium-rich mineral water with at least 150 milligrams of calcium per litre are suitable.

Why is vitamin D important for the bones?

Vitamin D contributes to the maintenance of normal bones and supports the absorption of calcium. The body produces it predominantly itself with sunlight. In the sun-poor months the supply can be scarcer, which is why fatty sea fish as a food source is sensible.

Is diet alone enough for strong bones?

The diet provides important building blocks, yet movement also plays a large role. Loading through walking, running or strength training stimulates bone metabolism. With questions about bone health a medical consultation is additionally sensible.