Experts Highlight 5 Foods for Bone Health as Calcium Needs Reach 1,200 Milligrams
Updated
Updated · The Washington Post · May 16
Experts Highlight 5 Foods for Bone Health as Calcium Needs Reach 1,200 Milligrams
5 articles · Updated · The Washington Post · May 16
Five foods—yogurt, salmon, soy, broccoli and kale—were singled out as practical ways to support bone health across life, with experts stressing that diet matters before age-related bone loss accelerates.
Age 25 to 30 is when most people reach peak bone mass; after that, bone breakdown outpaces new growth, shifting the goal from building bone to preserving it and lowering fracture and osteoporosis risk.
Calcium, vitamin D and protein were identified as the key nutrients: most adults need 1,000 milligrams of calcium daily, rising to 1,200 milligrams for women 51 to 70 and all adults over 70.
Vitamin D helps the body absorb calcium—adults need about 600 IU a day before 70 and 800 IU after—while protein intake of 1 to 1.2 grams per kilogram of body weight supports bone and muscle strength.
A Mediterranean-style diet rich in fruits, vegetables, whole grains, legumes, lean proteins and healthy fats was also cited as being linked to lower fracture risk and possibly lower osteoporosis risk.
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