A bone-friendly diet is essential for maintaining strong bones throughout life.
It ensures that the body receives enough vitamins and nutrients to help prevent bone loss.
What is a bone-friendly diet
A bone-friendly diet provides adequate amounts of calcium, vitamin D, protein, magnesium, and vitamin K.
These nutrients strengthen bones and help slow the natural loss of bone mass that occurs with age.
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Calcium
Calcium is vital for building and maintaining bone structure.
Healthy adults are advised to consume 800 mg of calcium per day, which can be obtained from half a liter of skim milk and two to three slices of low-fat cheese.
Those who avoid dairy can instead take a calcium supplement.
When age increases
After the age of 30, both men and women gradually lose bone mass.
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Postmenopausal women and men over 65 are advised to take up to 1,200 mg of calcium daily to counteract this loss.
Choosing calcium supplements
Calcium is available as tablets, effervescent tablets, or chewable tablets. Calcium carbonate is the most affordable option but should be taken with meals.
Calcium citrate can be taken with or without food and is less likely to cause constipation.
Vitamin D
Vitamin D is essential for the body to absorb calcium from food.
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Many people do not get enough through their diet alone, especially older adults, vegetarians, and individuals with darker skin tones.
The sun as a source of vitamin D
The body produces vitamin D in the skin when exposed to sunlight, but this ability decreases with age.
In Denmark, no vitamin D is produced during the winter months, and sunscreen also blocks vitamin D formation.
Vitamin D in food
Vitamin D is mainly found in fatty fish such as herring and mackerel, and in smaller amounts in meat and dairy products.
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Unlike in many other countries, foods in Denmark are not routinely fortified with vitamin D.
Recommended vitamin D intake
Adults under 70 are advised to take 5–10 micrograms of vitamin D daily during the winter months.
People over 70, or those at risk of osteoporosis, should take 20–40 micrograms daily.
Follow the official dietary guidelines
In addition to ensuring adequate calcium and vitamin D, it is important to follow the official dietary guidelines.
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These recommendations help maintain a balanced diet, prevent nutrient deficiencies, and promote long-term health.
Avoid smoking
Smoking accelerates bone tissue breakdown and increases the risk of fractures. Quitting smoking improves bone mineral content, helping to maintain bone strength.
Limit alcohol
Moderate alcohol consumption within the national health guidelines does not increase the risk of osteoporosis.
Adults should limit intake to no more than 10 units per week and no more than 4 units on a single day.
This article is based on information from Netdoktor.dk.