Calcium, Vitamin D and Protein: The Nutrients That Matter for Bone Health
Updated: 34 minutes ago
Your bones are living tissue that your body breaks down and rebuilds throughout adult life. Most people reach their peak bone mass by their late twenties, and after that the focus shifts to keeping as much of it as possible.
Diet plays a big part in this. Calcium, vitamin D and protein are three nutrients that are particularly important for bone health.
This guide covers what each nutrient does, where to find it and how to fit more of it into your meals.
Top Up Your Vitamin D Through the Darker Months
Vitamin D helps your body absorb calcium from food, so the two work closely together. Between October and early March, we don’t get enough vitamin D from sunlight in the UK, so consider taking a daily vitamin D supplement. Food sources such as oily fish, egg yolks and fortified breakfast cereals can also contribute to your intake. Another option is a fermented milk drink with added vitamin D.
If you’d like something small to add to your day, Yakult Balance is a probiotic fermented milk drink rich in vitamin D, which supports immunity, muscle and bone health. Each bottle contains 20 billion friendly L. casei Shirota bacteria, which increases both the lactobacilli and bifidobacteria in the gut. Its small size also makes it easy to fit into and make part of your usual morning routine.
Get Enough Calcium Every Day for Bone Health
Calcium is the main mineral in your bones and teeth. Adults aged 19 to 64 need around 700mg a day, which most people can reach through a balanced diet. If you don’t eat dairy, fortified alternatives can also provide calcium, so check the label and choose a calcium-enriched option.
Easy ways to add one extra source to your day:
Have a glass of milk or a pot of natural yoghurt with breakfast.
Choose fortified soya or oat drinks for your tea, coffee or cereal.
Add tinned sardines or salmon, with the soft bones left in, to a lunchtime salad.
Cook with calcium-set tofu in stir-fries.
Serve kale, broccoli or spring greens with your evening meal.
Include Protein at Every Meal
Collagen, a type of protein, forms the framework of your bones, and protein also helps keep the muscles around them strong. British Nutrition Foundation guidance puts adult needs at roughly 0.75g per kilogram of body weight a day. Spreading it across your meals is easier than trying to eat most of it at dinner, so pay attention to breakfast, which is often the lightest meal of the day.
Simple ideas for each part of the day:
Breakfast: eggs, Greek-style yoghurt or beans on wholemeal toast
Lunch: lentil soup, tinned fish or chicken in a wrap
Dinner: fish, tofu, lean meat or chickpeas
Snacks: a handful of nuts, cheese with oatcakes, or hummus with vegetables
Make Room for Both Calcium and Vitamin D
Calcium and vitamin D work closely together in supporting bone health, so it’s worth making room for sources of both across your diet. Many familiar meals already include one or both, and a weekend salmon traybake can give you a few easy options for the week ahead.
Meals to try:
Scrambled eggs on toast with a glass of milk
Grilled salmon with steamed broccoli or kale
Fortified cereal with milk and a spoonful of yoghurt
Sardines on toast with a side of leafy greens
Build a Simple Daily Routine Around These Nutrients
Good intentions can slip when the week gets busy, so a routine can make it easier to stay on top of your intake. Pick one meal a day to focus on and plan it around at least two of the three. Breakfast is often the easiest choice, since it tends to follow the same pattern each day.
Weekend prep makes the rest of the week easier. Boil a batch of eggs, portion out yoghurt pots and keep tinned fish and fortified cereal in the cupboard. Some people also like to keep a probiotic drink in the fridge to have with breakfast.
Be Mindful of What Can Affect Calcium Retention
Some habits make it harder for your body to retain calcium. A diet high in salt increases the amount of calcium you lose, so aim for no more than 6g of salt a day, which is about a teaspoon. Very high caffeine intake may also slightly increase calcium loss, so it’s worth keeping tea, coffee and cola to moderate amounts. Drinking more than 14 units of alcohol a week regularly can also affect bone health over time, and stopping smoking benefits your bones as well as your general health.
Easy swaps to make this week:
Season food with herbs, garlic, lemon or black pepper instead of salt.
Check the salt content on labels for bread, cereals and ready meals.
If you drink lots of coffee, try swapping some cups for decaf
Plan a few alcohol-free days each week.
Add One Bone-Friendly Habit to Your Week
Strong bones come from steady habits over many years rather than quick fixes. Calcium, vitamin D and protein all play a part, and a varied diet can help you get many of the nutrients your bones need.
Pick one step from this guide and try it this week, such as adding yoghurt to breakfast or including oily fish in one of your weekly meals. Once that feels natural, add another. Small changes like these are easier to stick with, and they add up over time.
