This Is the #1 Thing People Over 50 Should Consume Every Day for Strong Bones, According to Geriatricians

Emily Laurence
·4 min read
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We start to lose bone gradually as early as age 30, so even if you aren’t experiencing any symptoms of weak bones (like back pain or easily broken bones) at the moment, it’s crucial to prioritize bone health.

“Osteoporosis [a medical condition where bones become brittle and fragile] is often a ‘silent disease’ because people who develop it may not notice any changes until a bone breaks—usually a bone in the hip, spine or wrist,” says Dr. Lauren Gleason, MD, MPH, an assistant professor of medicine in the Section of Geriatrics and Palliative Medicine at the University of Chicago Medicine.

One way to build strong bones is through diet, prioritizing foods and drinks with nutrients scientifically proven to strengthen bones. What should you add to your diet? Keep reading to find out and learn more about why it’s important to prioritize bone health as we age.

Related: Build Your Bones With These 3 Delicious Snacks

Why It’s Important to Prioritize Bone Health as We Age

Dr. Gleason explains that as we age, we lose bone mass and density. This is true for both men and women. Dr. Gleason explains that, for women, bone mass and density loss accelerates after menopause. This is because estrogen is needed for bone health and this hormone decreases during menopause.

Men experience bone loss as they age too. In fact, one in eight men older than 50 will experience bone fragility in their lifetime. Unlike women, who experience rapid bone loss after menopause, for men, it’s more gradual.

Here’s the good news. Bone loss can be prevented—and that’s where diet can play a major role.

Related: This Is the Most Important Food to Eat if You're Over Age 50, According to a Registered Dietitian

The #1 Best Thing for Strong Bones, According to Geriatricians

Katie Dodd, MS, RDN, CSG, LD, FAND, who is the owner of The Geriatric Dietitian, says that there are two major nutrients to focus on if your health goal is preventing bone loss are calcium and vitamin D. “While these nutrients are important for bone health, we know that most adults don't consume enough calcium or vitamin D. According to the Dietary Guidelines for Americans less than 30 percent of adult men and 60 percent of adult women don't consume enough calcium. And less than 90 percent of adults don't get enough vitamin D,” she says.

Dr. Gleason agrees. “It is important to eat a balanced diet with plenty of calcium,” she says. “For women aged 50 and younger and for men 70 and younger the goal is 1,000 milligrams daily of calcium. For women over age 50 and men over 70 this increases to 1,200 milligrams daily.” As for vitamin D, Dr. Gleason says women and men over 70 should aim for 800 IU a day.

Related: 6 Supplements That Are Actually Worth It for People over 50, According to Doctors

With this in mind, there’s one thing Dodd recommends everyone consume every day with their bone health in mind: milk. “For those who can consume milk, fortified milk is a nutritious beverage that provides both calcium and vitamin D for optimal bone health,” she says, adding that milk is also a good source of protein, potassium and vitamin A, among other nutrients. Dr. Gleason also says that milk (as well as yogurt and cheese) also top her bone health grocery shopping list because they contain both calcium and vitamin D.

Other Recommendations To Prevent Bone Loss

Can’t tolerate dairy products? That’s okay—there are many other foods that support bone health. “Dark leafy vegetables such as kale, broccoli, Swiss chard and collard greens are also good for bone health,” Dr. Gleason says, explaining that all these foods contain calcium. To ensure you’re getting enough vitamin D, she says to fill up on salmon, sardines, mackerel and eggs. Fortified cereals and juices also have vitamin D, she says.

Besides prioritizing foods with calcium and vitamin D, Dr. Gleason says to keep caffeine and alcohol in moderation as both are linked to reducing bone density when consumed in excess.

Exercise also plays a role in keeping bones strong. “Weight-bearing exercises such as walking, jogging, dancing and tennis help with bone health,” Dr. Gleason says. She also recommends exercises that support balance to prevent the risk of falling, such as yoga and tai chi.

Losing bone mass and density as we age is not inevitable. By prioritizing bone health-supporting exercises and consuming foods and drinks rich in calcium and vitamin D, you have the power to prevent it—and that’s pretty empowering!

Next up, find out what foods can add years to your life, according to a major 36-year scientific study.

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