Osteoporosis is a global health crisis hiding in plain sight. While 23% of women and 12% of men worldwide have already been diagnosed with the disease, the full scope is even broader. In fact, in the US, roughly half of all women over 50 are currently living with thinning or brittle bones. This vulnerability leads to a bone fracture every three seconds.

But osteopenia and osteoporosis aren’t an inevitable part of aging. With the right nutrition, targeted supplementation, and lifestyle strategies, you can build and maintain strong bones well into your later years.

What Is Osteoporosis?

Osteoporosis is often called a silent disease because it’s largely symptomless until it’s not. Many people don’t realize they have it until a minor fall results in a broken hip, or they notice their spine curving or their height shrinking. In severe cases, bones become so fragile that a sneeze, a hug, or bumping into furniture can cause a fracture.

The disease develops when your body loses bone faster than it can rebuild it, leaving bones weak, porous, and prone to breaking. Think of it like a building losing structural support — from the outside, it may look fine, but the foundation is quietly deteriorating.

When Does Bone Loss Begin?

Here’s what most people don’t realize: Bone loss typically begins decades before any symptoms appear. Your bone mass peaks around age 30, after which your lifestyle choices determine whether your skeleton stays strong or gradually weakens.

As bone density declines, many people develop osteopenia — a condition where bones are weaker than normal but not yet fragile enough to be classified as osteoporosis. Think of osteopenia as a yellow warning light: Your bones are losing density, but you still have time to intervene before reaching the red zone of full osteoporosis.

This means bone health isn’t just a concern for older adults diagnosed with osteoporosis. The habits you adopt in your 20s, 30s, and 40s — and the choices you make if you’re diagnosed with osteopenia — set the foundation for how robust your bones will be in your 60s, 70s, and beyond.

The critical question isn’t whether you’ll face bone loss as you age. It’s whether you’ll take action now to prevent osteopenia and osteoporosis from ever taking hold — or to slow, halt, and in some cases even reverse bone loss if it’s already begun.

What Causes Osteoporosis?

Many factors can contribute to the process by which bones weaken over time. 

Some of these factors are out of our control. These include being over the age of 50, being female, being postmenopausal, having a family history of osteoporosis, and having a small frame. Hormonal changes that occur naturally with age may also increase osteoporosis risk, specifically an increase in parathyroid hormone, which regulates calcium and phosphorus levels in your bones.

There are also lifestyle factors that contribute to the risk of osteoporosis. Things that raise your chances of weakened bones include:

• Smoking
• Leading an inactive lifestyle
• Being underweight or overweight
• Drinking alcohol to excess
• Not eating enough fruits and vegetables
• Consuming large amounts of sodium
• Not getting enough calcium, vitamin D, magnesium, and vitamin B12 

Certain medications may also promote bone loss and osteoporosis. 

Some of these include:

• Steroids like glucocorticoids
• Proton pump inhibitors to reduce stomach acid 
• The class of antidepressants known as selective serotonin reuptake inhibitors
• Some type 2 diabetes meds (like thiazolidinediones)
• Anticonvulsants
• Drugs to prevent blood clots (like heparin)
• And some chemotherapies

If you use one of these medications and aren’t sure how it may be impacting your bone health, it’s a good idea to have a conversation with your health care professional so you can make informed choices about risks, benefits, and ways to mitigate bone loss. 

Some pre-existing health conditions can also put you at higher risk for osteoporosis. If you have celiac disease, multiple myeloma, inflammatory bowel disease, cancer, lupus, or kidney or liver diseases, you may have a higher likelihood of developing osteoporosis. This means that incorporating healthy lifestyle habits — like we’re about to discuss — is especially important if you have one or more of those diseases. 

How To Prevent — and In Some Cases, Reverse — Osteoporosis

When it comes to preventing and reversing osteoporosis, it turns out there’s a lot you can do. And it all starts with the building blocks of your skeleton (and every other part of your body): the food you eat. 

1. The Role of Calcium in Osteoporosis

Calcium is the most abundant mineral in your body, and about 99% of it is found in your bones and teeth. Your bones aren’t inert; they undergo constant remodeling. One of their most important jobs is managing calcium stores, which they need both for bone formation and maintenance. As you age, your bones tend to lose more calcium than they gain, which raises the likelihood of developing osteoporosis. This is especially common among postmenopausal women.

How much calcium do you need? Here are the recommended dietary allowances based on age groups:

• 0–6 months = 200 mg
• 7–12 months = 260 mg
• 1–3 years = 700 mg
• 4–8 years = 1,000 mg
• 9–13 years = 1,300 mg
• 14–18 years = 1,300 mg
• 19–50 years = 1,000 mg
• 51–70 years = 1,000 mg for men; 1,200 mg for women
• 71+ years = 1,200 mg

2. What Plant Foods Should You Be Eating?

Some of the best plant sources of calcium are listed below, with data sourced from the USDA FoodData Central nutrient database:

• Green Leafy Vegetables
  • 1 cup loose kale = 53 mg 
  • 1 cup mustard greens = 64 mg
  • 1 cup romaine lettuce = 21 mg
• Beans & Legumes
  • ½ cup canned kidney beans = 45 mg
  • ½ cup chickpeas = 80 mg
  • ½ cup cooked black beans = 40 mg
  • ½ cup cooked lentils = 20 mg
  • ⅔ cup green peas = 40 mg
• Broccoli
  • 1 cup raw broccoli florets = 35 mg
  • ½ cup cooked chopped broccoli = 31 mg
• Whole Grains
  • 1 cup cooked quinoa = 31 mg
  • 1 cup cooked oatmeal = 21 mg
  • 1 cup cooked amaranth = 116 mg
• Dried Fruit
  • ¼ cup dried figs = 57 mg
  • 5 dried apricots = 20 mg
  • 1 box (28 g) raisins = 20 mg
• Seeds and Nuts
  • 2 Tbsp chia seeds = 177 mg
  • 2 Tbsp sesame seeds = 176 mg
  • 1 oz almonds = 75 mg
  • 1 oz hazelnuts = 56 mg
  • 1 oz tahini = 42 mg
• Soy Foods (go organic to steer clear of GMOs)
  • ½ cup edamame = 80 mg
  • 3 oz tofu = 150 mg
  • 1 cup tempeh = 184 mg

Fun Fact: The Prune Advantage

Penn State research in 2024 found that postmenopausal women who ate just 4 to 6 prunes daily maintained bone density and strength over a year, while women who didn’t eat prunes saw significant declines. Prunes deliver not only calcium, but also boron, vitamin K, and polyphenols that work together to protect bone structure. While they’re not a magic bullet on their own, they’re an easy, delicious addition to a bone-protective diet.

Calcium Absorption: Not All Greens Are Equal

Just because a food is high in calcium doesn’t necessarily mean your body will absorb all that calcium. Some calcium-rich plant foods also contain oxalic acid (or oxalates), which can bind to calcium and inhibit its absorption. But choosing low-oxalate greens can actually give you better calcium absorption than dairy.

High-oxalate greens like spinach, rhubarb, chard, and beet greens may deliver as little as 5% of their calcium content into your bloodstream. While these greens offer many other nutrients and don’t need to be eliminated from your diet, they shouldn’t be your go-to calcium sources.

Low-oxalate greens like kale, bok choy, collard greens, mustard greens, and broccoli are where the magic happens. Your body absorbs approximately 50% of the calcium from these vegetables, compared to only about 30% from dairy milk. This means a cup of cooked bok choy or collards can deliver more usable calcium than you might expect from looking at the numbers alone.

Practical tip: If you enjoy cooking with high-oxalate greens like chard or beet greens, mix them with low-oxalate greens like kale or collards. The small amount of oxalic acid from the chard won’t significantly compromise the calcium absorption from the kale.

The bottom line: Focus on low-oxalate leafy greens as your primary calcium sources, and you’ll actually absorb calcium more efficiently than from dairy — while also getting fiber, antioxidants, vitamin K, and other bone-supporting nutrients.

What About Beans?

Another compound that can inhibit calcium absorption is phytic acid, which is found primarily in beans and whole grains. But don’t let this discourage you from eating beans. They’re excellent sources of fiber, protein, vitamins, and minerals that support overall health.

Simple preparation reduces phytic acid: Soak dried beans for several hours or overnight, drain and rinse, then cook in fresh water. This process not only reduces phytates but also improves digestibility (meaning, less toots!) and increases the bioavailability of calcium and other minerals.

What About Dairy and Bone Health?

You might be wondering: If dairy is high in calcium, why focus on plant sources?

For decades, the dairy industry (aided by government allocations of taxpayer money) has promoted high calcium consumption as the key to preventing osteoporosis, touting dairy products as the best sources of calcium. And yes, dairy provides a lot of calcium. A cup of cow’s milk contains over 300 milligrams.

But when scientists look at populations worldwide, they’ve found a surprising pattern. Countries with the highest dairy consumption — like the US, Great Britain, and Scandinavia — tend to have among the highest rates of hip fractures. Meanwhile, populations in Asia and Africa with very low dairy intake often have much lower fracture rates.

The Harvard Nurses’ Health Study, which followed 77,761 women for 12 years, found that those who consumed the most calcium from dairy foods actually broke more bones than those who rarely drank milk.

That said, other studies have found that dairy consumption is linked to a lower risk of osteoporosis. 

What explains this paradox? Several factors may be at play:

• Latitude and vitamin D: Many high-dairy countries are far from the equator and have limited sunlight, leading to widespread vitamin D deficiency that impairs calcium absorption regardless of intake.
• Dietary patterns: Diets high in dairy often include high sodium and processed foods, which can increase calcium loss from bones.
• What calcium comes with: Dairy provides calcium in relative isolation. Plant foods deliver calcium alongside magnesium, potassium, vitamin K1, and other bone-supporting nutrients that work synergistically. Plus, as we’ve seen, low-oxalate greens offer better calcium absorption rates than dairy.

The takeaway: Whole plant foods provide a more complete package for bone health than dairy products alone. When you get calcium from leafy greens, beans, seeds, and fortified plant milks, you’re also getting fiber, antioxidants, and alkalizing minerals that work together to support your skeleton.

Don’t Forget Protein

While calcium gets most of the attention, protein is also vital for bone health. About half of bone volume is protein, primarily collagen, which forms the flexible matrix that gives bones structure and resilience.

Research shows that adequate protein intake (around 1.0–1.2 grams per kilogram of body weight for older adults) is associated with higher bone mineral density and reduced fracture risk. For a 150-pound person, that’s roughly 68–83 grams daily.

Plant proteins support bone health just as effectively as animal proteins, with an added advantage: They come packaged with potassium and magnesium, minerals that buffer dietary acids without requiring your body to draw on bone calcium reserves. 

Good plant sources include legumes, soy foods, whole grains, nuts, and seeds.

For more on protein, see our article here.

3.What Foods Should You Avoid? 

While including a variety of the foods above helps meet your calcium needs, it’s also a good idea to avoid certain foods that could work against your calcium balance. Some foods and beverages can actually promote calcium loss from your bones. 

Sodium: Foods that are high in sodium, like fast food and many packaged convenience products, can promote calcium loss. Fortunately, spices and other salt-free seasonings can add amazing flavor to homemade dishes with only positive health effects. 

Wheat bran: Wheat bran is high in phytic acid, which, as we’ve just seen, inhibits calcium absorption. Unlike beans, wheat bran is the only phytate-rich food that appears to inhibit calcium absorption from other foods eaten at the same time. 

Caffeine: Caffeine can reduce calcium absorption from foods and contribute to bone loss. If you’re worried about osteoporosis, this could be a reason to limit your consumption of caffeinated beverages like soda, tea, and coffee. At the very least, it’s recommended not to drink them within two hours of eating calcium-rich foods or taking calcium-containing supplements. 

Soda: While soda certainly isn’t a health food, certain types can be particularly hard on your skeleton. In particular, dark colas have been linked to lower bone density because they contain phosphoric acid — a synthetic additive used for flavor and preservation. This inorganic form of phosphorus is absorbed much more readily than the phosphorus found in whole foods. When consumed in large amounts, it can trigger the body to leach calcium from the bones to maintain a proper mineral balance, especially if your dietary calcium intake is already low.

How to Prevent Osteoporosis with Lifestyle Strategies

While dietary choices form the foundation of bone health, they work best alongside strategic lifestyle habits. Let’s look at how movement and exercise support strong bones.

It turns out that bones operate on the “use-it-or-lose-it” principle. Your bones respond to mechanical stress by becoming stronger — and one source of that stress is simply your body weight.

Here’s an interesting paradox: In most areas of health, being lean is an advantage. But when it comes to bone health, carrying more body weight actually provides a benefit — it puts constant stress on your skeleton, stimulating your bones to stay strong. This is one reason why very lean individuals, particularly slender postmenopausal women, face higher fracture risk and need to be especially intentional about resistance training.

The most effective way to create that bone-building stress is through weight-bearing exercise: walking, running, weight-lifting, dancing, climbing stairs, and playing tennis (or, if you’re on the cutting edge of culture, pickleball or Padel). These activities use your body weight and help maintain your bone strength. The strain of muscular activity stimulates your body to shore up your bones.

How much exercise is best? Many experts recommend at least 30 minutes of weight-bearing exercise per day, most days of the week. 

If you have severe osteoporosis, however, remain prudent. While it’s never too late to start exercising, people with existing osteoporosis should start slowly. Before beginning a new exercise routine, you may want to speak with your health care practitioner, who might recommend doing a fitness assessment and bone density test to determine the best next steps. 

Some of the activities most often recommended for people with osteoporosis include stability and balance exercises, flexibility and weight-bearing aerobic exercises, and strength training exercises that focus on the upper back. If you have advanced osteoporosis, a physical therapist can help design an exercise regimen that’s safe and appropriate.

Whole Body Vibration

Whole-body vibration (WBV) platforms deliver gentle, high-frequency vibrations that stimulate muscle contractions and provide a mild mechanical load to bones. The theory is that these vibrations force your bones and muscles to work harder to stabilize, similar to how they respond to gravity during weight-bearing exercise.

Clinical trials and recent reviews suggest WBV may modestly improve or help preserve bone density, particularly at the hip, and may reduce fall risk by improving strength and balance — though results depend on the vibration settings and overall program, and benefits are generally small to moderate.

WBV can be a convenient option for people who can’t do traditional weight-bearing exercises due to mobility limitations or joint issues. However, it shouldn’t replace regular exercise for those who can walk, lift weights, or engage in other bone-strengthening activities.

Strategic Supplementation for Strong Bones

When it comes to bone health supplementation, three nutrients form the foundational trio: calcium, vitamin D3, and vitamin K2. Here’s why they work best together — and how to supplement them safely and effectively.

Calcium: When Food Isn’t Enough

While getting calcium from whole plant foods is ideal, not everyone meets their needs through diet alone. Women over 50 need about 1,200 mg/day, but many plant-based eaters consume closer to 700–900 milligrams, leaving a significant gap.

This matters: A 2021 analysis of the Adventist Health Study II found that vegan women who didn’t supplement with calcium and vitamin D had about 3 times the risk of hip fracture compared to non-vegetarians. The encouraging news was that with appropriate supplementation, the excessive risk disappeared entirely.

If you aren’t getting enough calcium from food, a modest supplement can bridge the gap. The evidence-based approach is:

• Form: Calcium citrate malate is highly absorbable and gentle on digestion
• Amount: 400–500 milligrams of elemental calcium per serving
• Timing: Take with food for optimal absorption, though calcium citrate malate absorbs well even on an empty stomach — making it more flexible than other forms like calcium carbonate, which require stomach acid
• Frequency: Split larger doses (if you take more than 500 mg/day) into two servings, since absorption maxes out around 500 milligrams per dose

Calcium citrate malate has performed best in clinical trials for slowing postmenopausal bone loss and tends to cause fewer digestive issues than calcium carbonate.

Addressing Cardiovascular Concerns

Some cardiologists have raised concerns about high-dose calcium supplementation (typically 1,000 milligrams or more at once) potentially increasing cardiovascular risk. This is why modern evidence-based protocols recommend modest supplementation — around 400–500 milligrams at a time, taken with food — which provides bone benefits without the same level of cardiovascular concerns.

Additionally, taking calcium alongside vitamin D3 and vitamin K2 helps ensure it is directed to your bones rather than accumulating in your arteries, addressing this concern from a different angle.

Vitamin D3: The Absorption Enhancer

Vitamin D3 plays a dual role in bone health: It enhances calcium absorption in your intestines and supports the muscles that help you maintain balance and avoid falls. Without adequate vitamin D, your risk of bone fractures increases significantly as you age.

As the Adventist Health Study II demonstrated, vitamin D supplementation — alongside calcium — is particularly important for plant-based eaters. Yet vitamin D deficiency is remarkably common: A 2014 systematic review in The Journal of Steroid Biochemistry and Molecular Biology found that over a billion people worldwide are deficient. Other researchers have found that about one in four Americans has vitamin D levels considered too low for bone health.

Getting Enough Vitamin D

There are two main approaches:

Sunlight: Your skin produces vitamin D when exposed to direct ultraviolet light. Most people benefit from between 10 and 30 minutes of sun exposure per day, spread over much of the body, though those who live far from the equator or have darker skin may need more. (Note: Tanning beds aren’t recommended because they increase skin cancer risk.)

Supplementation: Many healthcare professionals recommend a maintenance dose of 2,000 IU of vitamin D3 daily, though individual needs vary. If you’ve never had your levels checked, consider asking your healthcare provider for a 25-hydroxy vitamin D test (or order a vitamin D test kit online). Many bone health experts suggest optimal blood levels should be between 30–50 ng/mL (75–125 nmol/L).

Since vitamin D is fat-soluble, excessive amounts can build up in your body and potentially cause harm, including bone loss. This is why it could be wise to get your levels checked periodically if you supplement with significant doses.

Many vitamin D3 supplements are derived from animal products, such as lanolin found in sheep’s wool. However, vegan vitamin D3 supplements are becoming more available and are usually made from lichen, an organism that arises from algae or cyanobacteria. Vitamin D2, or ergocalciferol, is a synthetic version that’s vegan-friendly but is not usually as effective at raising blood vitamin D levels as vitamin D3. 

For more on vitamin D, see our article here.

Vitamin K2: The Traffic Director

Vitamin K2 (specifically the MK-7 form) works synergistically with vitamin D by directing calcium to your bones rather than allowing it to accumulate in soft tissues and arteries. Think of it as traffic control for calcium — vitamin D helps you absorb it, and K2 makes sure it goes where it’s needed.

One clinical marker of osteoporosis and other bone diseases is an increase in the level of a hormone, osteocalcin, produced by bone cells called osteoblasts. Both vitamin K1 and K2 have been shown to reduce osteocalcin levels. High doses of vitamin K2 have also been used to prevent further bone loss and fractures in postmenopausal women with osteoporosis.

Getting K2 From Food

Plant-based eaters can get vitamin K1 from many foods, including leafy greens, cruciferous vegetables, prunes, peas, parsley, and scallions. Your body can convert some K1 to K2 in the gut, but this process varies by individual and isn’t always efficient — especially for those with compromised gut health.

While the main dietary sources of K2 for many omnivores are high-fat dairy products and organ meats, plant-based eaters can get it from natto (a Japanese fermented soybean dish that’s exceptionally high in K2) and other fermented foods such as tempeh, sauerkraut, and kimchi. However, since there’s no widely available blood test for K2 status and K1 conversion varies, supplementation may be beneficial, particularly for people following plant-based diets who aren’t regularly consuming natto or other fermented foods high in K2.

A daily dose of 50 mcg of K2 (as MK-7), combined with appropriate levels of vitamin D3 and calcium, provides comprehensive bone support while helping to address cardiovascular concerns some people have about calcium supplementation.

Why Take Them Together?

These three nutrients work synergistically:

• Vitamin D3 enhances calcium absorption in your gut
• Calcium provides the raw material for bone building and maintenance
• Vitamin K2 directs that absorbed calcium to your bones (not your arteries)

Taking them together, ideally in a single formulation, ensures optimal absorption and utilization while minimizing cardiovascular concerns. And it eliminates the guesswork and pill burden of taking multiple separate supplements.

For more on vitamin K, see our article here.

Additional Supplements

Vitamin B12

Vitamin B12 deficiency may increase your risk of osteoporosis. A condition called pernicious anemia — caused by either inadequate intake of vitamin B12, or insufficient absorption of the vitamin due to gut problems — is a risk factor for osteoporosis, especially among older women.

Fortunately, supplemental B12 can lead to significant improvements in bone health in patients with severe osteoporosis and pernicious anemia. 

While vegans and vegetarians are at higher risk of not getting enough B12, studies show that many omnivores are deficient, too. In fact, researchers at Tufts University concluded that about 40% of adults in the Framingham Offspring cohort had low-normal (marginal) vitamin B12 status, and about 9% met the standard lab definition of deficiency. This means B12 supplementation isn’t just a vegan issue (though it’s definitely more pronounced for vegans) — it’s broadly relevant for anyone concerned about bone health. Fortunately, it’s easy and economical to add a B12 supplement to your diet. A reasonable maintenance amount is 50 mcg/day. 

For more on vitamin B12, see our article here.

Creatine Monohydrate

Creatine monohydrate is a well-researched supplement that helps maintain muscle strength as you age — and emerging evidence suggests it may protect bones as well, particularly when combined with resistance training.

A randomized controlled trial at the University of Saskatchewan looked at whether creatine supplementation could help postmenopausal women maintain bone density. Over the course of a year, one group took 10 grams of creatine daily while doing resistance training, and another group did the same workouts with a placebo. The women who took creatine lost significantly less bone mineral density at the femoral neck — a key part of the hip and a common fracture site — compared to those who took the placebo. 

Why? Likely because creatine boosts muscle strength and size, which creates greater mechanical stress on bones during weight-bearing exercise — the very stimulus bones need to stay strong. Stronger muscles also reduce fall risk, adding another layer of protection for bones.

While more research is needed to fully understand creatine’s direct effects on bone density, the current evidence suggests that taking a modest daily dose alongside regular strength training may offer meaningful benefits for skeletal health — particularly for postmenopausal women and older adults at higher risk of osteoporosis and osteopenia.

Think of creatine as a complement to — not a replacement for — a bone-healthy diet and regular weight-bearing exercise.

For more on creatine, see our article here.

Magnesium

Magnesium plays a vital role in bone health. About 60% of the magnesium in your body is stored in your bones, where it helps support their structure and strength. It also plays a regulatory role, helping to dial down the activity of bone-resorbing cells. Magnesium is essential for activating vitamin D, which in turn helps your body absorb and use calcium effectively — so it’s a key partner in keeping your bones strong. 

If your diet doesn’t provide enough, magnesium bisglycinate is a gentle, well-absorbed option. A typical serving provides 150–200 milligrams of elemental magnesium, which is comfortably below the 350 mg/day upper limit for supplements and can be a smart addition for many adults.

For more on magnesium, see our article here.

Boron

Boron is a heavy hitter in a tiny package; it helps the body retain calcium and magnesium by significantly reducing the amount of these minerals lost in your urine. Research shows that boron also extends the “half-life” of vitamin D and estrogen in the body, both of which are vital for maintaining bone density as we age.

Most boron supplements give you a tiny amount of boron — usually between 0.15 and 6 mg/day. These come in forms like boron citrate or combined with amino acids. Taking 2 mg/day (as boron citrate-glycinate chelate) is a safe and typical amount you’d get from food-level supplements.

Zinc

Zinc is a critical cofactor for bone mineralization, acting as a biological “stimulator” for the cells that build new bone while simultaneously inhibiting the cells that break it down. Research also shows that zinc is required for the production of collagen — the flexible protein matrix that gives bones their structural strength — and that even a mild deficiency can stall bone growth and repair.

If you’re not getting enough zinc, a modest supplement can help fill the gap. A common low-dose “maintenance” amount is about 5–10 mg/day of elemental zinc, which can help make sure you’re reaching the adult recommended daily allowance (8–11 mg/day), while keeping you well below the 40-mg/day upper limit.

Why zinc picolinate may be the best choice: Zinc picolinate is zinc bound to picolinic acid, a natural chelator your body already uses to transport minerals across the intestinal wall. In the only head-to-head study I’m aware of, published in Agents and Actions way back in 1987, zinc picolinate significantly outperformed zinc citrate and zinc gluconate in absorption, showing much higher levels in tissues after supplementation. This superior bioavailability means the zinc actually reaches your bone-building cells (osteoblasts) where it’s needed — and you can use smaller doses, reducing the risk of the nausea some people experience with cheaper forms like zinc sulfate.

For more on zinc, see our article here.

Healthy Habits Support Healthy Bones

Osteoporosis is a common condition, but even if you’re facing multiple risk factors, you can still make choices that minimize your likelihood of developing it. Choosing calcium-rich, whole plant foods, incorporating regular, weight-bearing exercise, enjoying a healthy dose of sunlight, and supplementing when appropriate are great habits to adopt. If you have an existing medical condition, take medications, or are struggling with habits that may be putting you at a higher risk for poor bone health, speak with your health care provider about how to best support your skeleton, so your skeleton can continue to support you. 

3 Recipes to Help Strengthen Bones and Prevent Osteoporosis

If you really want to maximize your calcium and overall bone-supporting nutrient intake, consider starting with the Creamy Vanilla Cinnamon Chia Pudding for breakfast, which includes rock-star ingredient chia seeds. Then, move to the 12-Ingredient Superfood Salad Bowl for lunch with calcium superstars kale and edamame. Finally, end the day with Kung Pao Tofu and Broccoli with calcium-rich… Well, can you guess the calcium stars here? (Hint: It’s in the name!)

1. Creamy Vanilla Cinnamon Chia Pudding

Fun fact about chia seeds (in case you missed it above): They have a whopping 177 milligrams of calcium in just 2 tablespoons! When it comes to nuts and seeds, chia seeds are powerhouses. This chia pudding for two offers all of that calcium and more! Add some protein-rich fortified plant-based soy milk to it, and you have yourself a delicious bone-building treat (with another 200+ milligrams of calcium per serving!). 

2. 12-Ingredient Superfood Salad Bowl

How many bone-building nutrients can you successfully squeeze into one bowl? A lot! While kale and edamame stand out as nutrition heroes given their calcium content, this salad is also packed with magnesium from nuts and seeds and protein from hemp and walnuts — both of which are essential nutrients for supporting bone health. 

3. Kung Pao Tofu and Broccoli  

Not only is this dish simple to make and bursting with flavor, but it’s also jam-packed with calcium, thanks to the two stars of the show: organic tofu and broccoli. Sprinkle some sesame seeds on top for an extra calcium bonus!

Your Skeleton Will Thank You

Your bones have been carrying you around since before you could walk — literally holding you up through every step, stumble, dance move, and ill-advised jump off a diving board. They deserve some love in return.

The good news? Strong bones aren’t built on luck or genetics alone. They’re built on choices: what you eat, how you move, and whether you give your skeleton the nutrients it needs to do its job. Load up on calcium-rich plant foods, get your vitamin D (from sunshine or supplements), add in the supporting cast of K2, B12, magnesium, boron, and zinc, don’t skimp on protein, and move your body regularly with weight-bearing exercise.

Whether you’re 25 or 85, whether you’ve been diagnosed with osteopenia or you’re just getting ahead of the curve, it’s never too early or too late to start taking care of your bones because the skeleton you’re building today is the one that will carry you — hiking, dancing, playing with grandkids, or just getting out of bed without worry — for decades to come.

A little prevention now means a lot more freedom later. Your future self is already grateful.

Tell us in the comments:

• What are your favorite calcium-rich plant foods?
• Do you make any lifestyle choices with osteoporosis prevention in mind?

Feature image: iStock.com/quickshooting

Read Next:

• Why Milk Isn’t Necessary for Strong Bones or Weight Loss — But Is Linked to Disease and Other Health Issues

• Why Vegans Could Be at Risk of Bone Fractures