Diet tips for optimal bone health

ONE in two Australian women and one in three Australian men over 60 years will have an osteoporotic fracture.1 

The most important time for building bone strength is during adolescence and young adulthood when peak bone mass occurs.2 

Here are five tips to help your patients make deposits in their bone bank.

1. Calcium

Calcium gives bone its strength. Bone strength is related to amount of dietary calcium, calcium absorption, and calcium losses through skin, kidney and colon. 

Adolescents (12–18 years) need 1300 mg/day as do women over 50 years and men over 70 years. All other adults need 1000 mg/day.3 

Calcium carbonate supplements should be taken with meals, as acidity is needed for absorption; however, calcium citrate does not need acidity for absorption.4

2. Vitamin D