Bone Health Nutrition and Osteoporosis

Bone Health Nutrition and Osteoporosis

Bone health, nutrition and osteoporosis are becoming a very serious issues.

Worldwide, 1 in 3 women over age 50 will experience osteoporotic fractures, as will 1 in 5 men aged over 50.

Source: IO Bone Health

By the time you reach 30, your bone mass will be at its maximum. However, most women don’t show a decline in bone mass until after menopause. However, the first few years after menopause the loss can be rapid but then slows. This can lead to osteoporosis

Which nutrients are required for healthy bones?

Vitamin D


Food for bones

Source: National Osteoporosis Foundation

Let’s have a look at some more food sources to consider


Average portion sizeCalcium (mg)KjCalories
100 gm Parmesan cheese (finely grated)11211949466
100 gm Swiss8851512362
100 gm gouda8101605384
100 gm Edam8101485355
100 gm Chedder (regular fat)7631663398
100 gm Pecorino7431512362
100g Sardines (canned)367916219
100 gm Australian salmon – canned, drained352680163
100 gm Fetta3251165279
100 gm Yogurt (plain, regular)19336788
100 gm Mussells173503120
100 gm Anchovy – Canned drained 167762182
100 gm Crabmeat – canned, drained15424759
100 gm Oysters13230372
100 gm Snapper12340597
100 ml Milk (regular)11727766
100 gm Chicken Egg – poached53627150
100 gm Basil35211928
100 gm tahini (sesame paste)3302717650
100 gm Tahini3302717650
100g firm tofu320530127
100 gm Almond with skin2502503599
100 gm Parsley raw, curly24511026
100 gm Dried Figs2001082259
100 gm Chia Seeds1792052491
100 gm Cabbage, Bok choy stir fried, no oil12311628
100 gm sunflower seeds1002465590
100 gm Broccolini, steamed10013833
100 gm Coriander, fresh, leaves & stems8416740
100 gm Sesame seeds622530605
100g fresh fig3819547
100g hemp seeds372300550
100g rubarb269422

Check out some of our high calcium recipes




Vitamin D

Vitamin K2


Vitamin K2

Let’s firstly look at Vitamin K2 and the research behind it

Osteoporosis Australia states

“Vitamin K2 appears to be the most important form of vitamin K for bone health. Recently, scientists have been studying the relationship between vitamin K2 and bone in more detail, carrying out trials to investigate how vitamin K2 supplements may improve bone health in some people. The research has focussed on women who have been through menopause – this group is most at risk of developing osteoporosis and suffering fractures”

source: Osteoporosis Australia

A study conducted by the Research Institute and Practice for Involutional Diseases, Nagano Prefecture, Japan concluded that Vitamin K2 effectively prevents fractures and sustains lumbar bone mineral density in osteoporosis.

The study:

Attempted to investigate whether vitamin K2 (menatetrenone) treatment effectively prevents the incidence of new fractures in osteoporosis. A total of 241 osteoporotic patients were enrolled in a 24-month randomized open label study. The control group (without treatment; n = 121) and the vitamin K2-treated group (n = 120), which received 45 mg/day orally vitamin K2, were followed for lumbar bone mineral density

Source: Research Institute and Practice for Involutional Diseases, Nagano Prefecture, Japan

Chris MasterJohn PhD says:

Vitamin K2 prevents calcium from going into all the wrong places and makes sure it gets into all the right places. For example, it keeps it out of your kidneys, where it  would cause kidney stones, and keeps it out of your blood vessels, where it would cause heart disease, but helps it to get into your bones and teeth, making your bones strong and your teeth resistant to cavities.

source: Chris MasterJohn PhD

Dairy and Osteoporosis

A recent Korean 4-year study (October 2018) conducted by  Gachon University and Inje University, aimed at identifying the effects of dairy products, milk and yogurt on osteoporosis incidence among Korean postmenopausal women concluded that daily intake of dairy products could potentially reduce radius osteoporosis incidence among Korean postmenopausal women

In addition, research conducted by Third Military Medical University, Chongqing, China in 2015 concludes

The aim of this study was to identify the effect of dairy products, milk and yoghurt on osteoporosis incidence among Korean postmenopausal women using prospective cohort data.
Between 2001 and 2003, 10,038 participants were recruited in rural and urban areas for a baseline examination of a community-based cohort study. Of those, 1,573 postmenopausal women (aged 40-69 years at baseline) were eligible for the present study. Intakes of dairy products, milk, and yogurt were assessed using a validated semi-quantitative food frequency questionnaire. The speed of sound at the radius and tibia were measured using a quantitative ultrasound device and osteoporosis was defined based on the WHO criteria (T-score ≤ -2.5).
This study suggests that daily intake of dairy products could potentially reduce radius osteoporosis incidence among Korean postmenopausal women

source: Third Military Medical University, Chongqing, China in 2015


A randomized, double-blind controlled trial conducted in Oct 2017 studied the Effects of a Multispecies Probiotic Supplement on Bone Health in Osteopenic Postmenopausal Women

the aim of this study was to evaluate the effects of a multispecies probiotic supplementation on bone biomarkers and bone density in osteopenic postmenopausal women.
This randomized double-blind placebo-controlled clinical trial was performed on 50 patients with osteopenia aged 50-72 years. Participants were randomly assigned to take either a multispecies probiotic supplement (GeriLact; n = 25) or placebo (n = 25) for 6 months. GeriLact contains 7 probiotic bacteria species.
These results may suggest the favourable effects of the multispecies probiotic supplementation for 6 months on bone health in postmenopausal women due to slowing down the rate of bone turnover.

Other foods for bone health

Onion Juice

A study was conducted of the consumption of onion juice by post-menopausal women

24 subjects were divided into two groups and advised to intake 100 mL of onion juice or placebo for 8 weeks. Anthropometric measurements and blood samples were collected at the initial, 2(nd), 6(th), 8(th) and 10(th) week.
The conclusion was: Onion juice consumption showed a positive modulatory effect on the bone loss and BMD by improving antioxidant activities and thus can be recommended for treating various bone-related disorders, especially osteoporosis

Bottled Water

In addition, research conducted by Third Military Medical University, Chongqing, China in 2015 studying multi-generational drinking of bottled low mineral water impairs bone quality concludes:

Because of reproductions and hormone changes, females are more sensitive to bone mineral loss during their lifetime. Bottled water has become more popular in recent years, and a large number of products are low mineral water. However, research on the effects of drinking bottled low mineral water on bone health is sparse.
Long-term drinking of low mineral water may disturb bone metabolism and biochemical properties and therefore weaken biomechanical bone properties in females. Drinking tap water, which contains adequate minerals, was found to be better for bone health. To our knowledge, this is the first report on drinking bottled low mineral water and female bone quality on three generation model.

Bone loss

A number of factors have been found to contribute to bone loss. Including:

  • Coffee
  • Tea
  • Alcohol
  • Soft Drinks
  • Smoking
  • Sedentary lifestyle
  • Excessive protein intake
  • Excessive salt intake

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