Question 180 of 433
What should I eat for my bones?
The short answer
Enough calcium, enough vitamin D, and more protein than you think.
Calcium: about 1,200 milligrams a day after 50, mostly from food: dairy, fortified alternatives, sardines and canned salmon with bones, tofu, and leafy greens. Supplement only the gap.
Vitamin D: meet age-appropriate intake; testing and treatment targets depend on a clinical indication, not a universal longevity range.
Protein: bone is about half protein by volume. Older adults who eat more protein have fewer fractures.
Limit alcohol, and do not smoke.
Vitamin K2, collagen, and boron are popular for bones. The evidence for them is thin.
“This book is for education. It is not medical advice, and reading it does not make you my patient or create a doctor-patient relationship.” From the book’s medical disclaimer. Full disclaimer
CONSENSUS / HUMAN TRIALS — Adequate nutrition supports bone; extra supplements beyond need do not guarantee fracture prevention.Evidence grade (draft mapping)GGuideline-based / consensusPart 13, Q180 · Sources: R2
Sources cited
- R2 Demay MB et al. Vitamin D for the Prevention of Disease: An Endocrine Society Clinical Practice Guideline. Journal of Clinical Endocrinology & Metabolism. 2024;109:1907–1947. doi:10.1210/clinem/dgae290. PubMed 38828931DOI 10.1210/clinem/dgae290✓ Verified
From Longevity Unmasked by Afshine Ash Emrani, MD, FACC. Medical disclaimer. This book is for education. It is not medical advice, and reading it does not make you my patient or create a doctor-patient relationship. Nothing here is meant to diagnose, treat, cure, or prevent any disease. Medicine is personal: a test, drug, supplement, or exercise plan that helps one person can harm another. Do not start, stop, or change any medication or treatment because of something you read in these pages. Talk with a licensed clinician who knows your history first. If you think you are having a medical emergency, call 911. The author disclaims responsibility for any loss or harm arising from use of the information in this book.