7 Foods to Increase Bone Density in Midlife, Based on a Doctor's Advice

Protecting Your Bone Health Early

It’s important to think about bone health early in life, as we reach peak bone density around age 30. After that, bones can start to weaken gradually over the years.

Bone density is essentially a measure of how porous our bones are, relating to the amount of calcium and other minerals present. Dr. Ian Smith, a physician and author, describes bones as somewhat sponge-like in their structure.

The lower the bone mineral density, the more porous they become, increasing the likelihood of osteoporosis as we age.

Bone loss can begin as early as in your 20s, according to Smith. This makes it crucial to “feed” our bones with the right nutrients from a young age. Here are some vital foods and nutrients to consider:

Nutrition Tip of the Day: Focus on Calcium and Vitamin D for Bone Density

“Everyone knows calcium is vital for bone health, but people often overlook the role of vitamin D,” notes Smith.

Calcium is key for building strong bones and teeth, while vitamin D enhances our body’s ability to absorb it. “If calcium is like the building blocks, vitamin D acts as the delivery vehicle,” Smith explains.

Some primary sources of calcium include dairy products and calcium-fortified plant milks, according to Smith. For vitamin D, think along the lines of fatty fish and fortified milk.

Here are Smith’s top food recommendations to support bone density:

“You don’t have to consume these foods at once or even at a specific time of day; just ensure you’re including both in your diet,” Smith advises.

The Importance of Bone Health

One common mistake he observes is people increasing calcium intake without also boosting vitamin D levels for proper absorption—a significant issue, as many Americans already lack sufficient vitamin D; about one-third are deficient, according to the Cleveland Clinic.

If you consume calcium-rich foods without adequate vitamin D, your body can only absorb a tiny fraction—around 10-15%. “By ensuring you have enough vitamin D, calcium absorption can increase to 40%,” Smith highlights.

“Calcium and vitamin D work together to enhance bone health,” he states, which is why it’s essential to include both in your diet, especially as you reach midlife.

Whole foods, as opposed to supplements, provide additional nutrients that can further promote bone density, including protein, magnesium, vitamin C, and vitamin K, Smith adds.

Getting Started on Bone Health

In general, most adults should aim for about 1,000 milligrams of calcium each day. However, women over 50 and adults over 70 should target 1,200 milligrams daily, per the National Institutes of Health.

The recommended dose for vitamin D is 15 micrograms (600 IU) for adults, increasing to 20 micrograms (800 IU) for those aged 70 and older.

Smith suggests that it is feasible to meet your calcium and vitamin D needs solely from food. If you’re uncertain, consult with a healthcare professional.

Here are some meal ideas to help you get started: