10 Food & Supplements to Support Your Bone Health

Bones provide structure, keep organs safe and help anchor muscles. Strong bones are essential for optimal health. Bones are constantly breaking down. When we are younger, the body actively makes new bones faster than it breaks down old ones. The result is a higher bone mass.

However, past the age of 30, the remodelling process is somewhat slower, leading to some loss in bone mass which increases the risk for osteoporosis. Fortunately, foods contribute to the structure and strength of your bones.

Here are some foods and supplements that contribute to optimal bone health:

Foods that improve support bone health

Some of the food that helps improve bone health are:

Fatty fish

Fatty fish like salmon and mackerel are excellent vitamin D sources. And Vitamin D stimulates calcium absorption. Moreover, they have omega-3 fatty acids, which are also great for bones.

Dairy products

Dairy products like milk. Yoghurt and cheese are incredible calcium sources. Most dairy products are also rich in vitamin D. Vitamin D makes it easier for the body to absorb calcium to boost bone health.

Leafy greens

Another reason to add to the catalogue of reasons to eat vegetables is that they provide nutrients that boost bone health. Leafy green vegetables or cruciferous veggies have Vitamin K and calcium which are great for bone health. Adding broccoli, collard greens and kale to your diet will be great for your bones.


Nuts have not just calcium but also magnesium and phosphorus. Magnesium helps the body absorb and retain calcium, while phosphorus makes for a significant percentage of bones. You can choose from a wide variety of nuts ranging from peanuts, walnuts, pecans, and almonds, which are the best bet for supporting bone health.


Seeds also pack plenty of calcium, phosphorus and magnesium. They provide fibre and omega-3 fatty acids. These encourage optimal brain and nervous system functioning. You may want to incorporate a variety of seeds into your diet.

Some to consider are chia seeds, flax seeds, sesame seeds, and pumpkin seeds. If you need ways to consume your seeds, sprinkle them on your smoothie bowls and salads or use them in your baking projects.

Whole grains

Whole grains are excellent sources of magnesium and phosphorus which are great for the bones. They also do great in weight management.

Supplements that support bone health

Healthy foods like the ones above provide the body with the nutrients it needs to support bone health. However, as we age, the body’s ability to draw all the necessary nutrients from foods declines. Ergo, supplements are vital for better calcium absorption and excellent bone health.

Here are some supplements to consider:


Collagen is a chief constituent of bone mass. Consider using collagen peptides powder to increase your bones’ organic substance significantly. Supplementing with collagen is a sure way to increase bone mass density.


You may not get all the 700mg of calcium needed daily from your food. Supplementing helps you meet the daily requirement.

Vitamin D

You may not get all the Vitamin D you need from your diet. And we get most of it from the action of the sun on our skin. Vitamin D supplements can fill the gaps.

Vitamin K

Vitamin K works with Vitamin D to support bone health. Taking vitamin K supplements can help improve bone density.

Wrapping up

Bone health is a significant contributor to optimal well-being. Eating the right foods will boost bone strength and provide maximum bone density. Supplements also play a crucial role in filling the gaps diet fails to meet.