Article by Tori Gwilliam, Fairfax Area Agency on Aging
(Posted 2025 July)
Osteoporosis is a condition where the bones weaken and become more fragile, leading to an increased risk of falls and fractures. Millions of Americans are affected by low bone density or osteoporosis. Good nutrition is protective against the onset of osteoporosis.
Bones are ever-changing through a process of formation, mineral release, and repair. Three nutrients are important for bone health at all stages of life: calcium, vitamin D, and protein. An adequate diet of these nutrients during adulthood maintains a balance between bone formation and mineral release. For older adults, sufficient nutrient consumption slows bone loss and supports the muscular system, thus protecting bones.
Calcium
Calcium provides strength to our skeletal system and is required for muscle contraction, blood clotting, nerve transmission, and hormone regulation. The body stores 98% of calcium in the bones, releasing it into the blood to maintain appropriate levels.
recommended intake of calcium increases for older adults to help maintain skeletal strength, as the body’s ability to absorb calcium diminishes with age. Women’s calcium requirements particularly increase post-menopause due to the reduction of estrogen, which acts as a protective factor for bone health. The USDA Dietary Guidelines for Americans recommends the following amounts of calcium for adults.
| Gender | Age | Calcium Recommended Dietary Allowance (RDA) |
|---|---|---|
| Female | 19-50 years | 1,000 mg |
| 50+ years (or post menopause) | 1,200 mg | |
| Male | 19-70 years | 1,000 mg |
| 70+ years | 1,200 mg |
Dietary sources of calcium include:
- Dairy products like milk, yogurt, and cheese
- Canned fish with bones such as sardines and salmon
- Dark green vegetables including kale, broccoli and bok choy
- Calcium-fortified foods like plant-based milks, orange juice, and ready-to-eat breakfast cereal
Vitamin D
Vitamin D promotes bone health by aiding the absorption of calcium from the intestines and is essential for bone mineralization and formation. The recommended intake of vitamin D also increases as we age. The USDA Dietary Guidelines for Americans recommends the following amounts of Vitamin D for adults.
| Gender | Age | Vitamin D Recommended Dietary Allowance (RDA) |
|---|---|---|
| Male and Female | 19-70 years | 600 IU |
| 70 + years | 800 IU |
Few foods naturally contain vitamin D, but the body synthesizes vitamin D with exposure to sunlight. Dietary sources of Vitamin D include:
- Fatty fish, such as trout, salmon, tuna, and mackerel
- Some animal foods like beef liver, egg yolks, and cheese
- Vitamin D fortified foods like milk, plant-based milk, and ready-to-eat breakfast cereals
Protein
Adequate protein intake is important for overall health, supporting the growth, maintenance, and repair of body tissues. Older adults with reduced protein intake are at risk of malnutrition, muscle weakness, and falls. The amount of protein required is based on body weight, but needs may vary depending on medical conditions, malnutrition status, injuries, or illness. The recommended dietary allowance is 0.8 grams of protein per kilogram of body weight (0.36 grams per pound).
The USDA MyPlate model recommends adults consume at least 5 oz of the protein food group per day, possibly more depending on body weight, activity level, and health status. One ounce of protein is equivalent to:
- 1 oz of seafood, meat, or poultry (a 3 oz portion is about the size of a deck of cards)
- 1 egg
- 1 tbsp peanut butter or nut butter
- ¼ cup cooked beans or lentils
- ½ ounce nuts or seeds (approximately 2 tbsp)
Protein is also a component of dairy products, and MyPlate recommends adults consume 3 cups of the dairy food group per day.
Additional Nutrients and Considerations
Other nutrients that contribute to a bone-healthy diet include vitamin K, potassium, magnesium, and zinc. Consuming a variety of fruits, vegetables, and protein sources can help meet these nutrient needs. Good sources of vitamin K include green leafy vegetables and dried fruit. Potassium is found in a wide variety of fruits and vegetables such as potatoes, squash, kiwi, and bananas. Top sources of magnesium include nuts, seeds, and legumes. Zinc is best absorbed from animal protein sources like meat and seafood but is also found in nuts, seeds, and legumes.
It is also important to consider beverage choices and physical activity in supporting bone health. Alcohol consumption of more than two standard drinks per day increases the risk of bone loss and fractures. Additionally, beverages like caffeine, coffee, tea, and soft drinks are associated with reduced calcium absorption and decreased bone density. Coffee and tea should be consumed in moderation. Above all, research shows physical activity is very effective in maintaining bone health. The Centers of Disease Control and Prevention (CDC) recommends older adults get 150 minutes of moderate aerobic activity per week and two days of strength exercise per week.
This article is part of the Golden Gazette monthly newsletter which covers a variety of topics and community news concerning older adults and caregivers in Fairfax County. Are you new to the Golden Gazette? Don’t miss out on future newsletters! Subscribe to get the electronic or free printed version mailed to you. Have a suggestion for a topic? Share it in an email or call 703-324-GOLD (4653).