{"id":808859,"date":"2026-05-20T02:32:21","date_gmt":"2026-05-20T02:32:21","guid":{"rendered":"https:\/\/www.europesays.com\/us\/808859\/"},"modified":"2026-05-20T02:32:21","modified_gmt":"2026-05-20T02:32:21","slug":"this-nutrient-is-just-as-important-as-calcium-for-strong-bones","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/us\/808859\/","title":{"rendered":"This Nutrient Is Just as Important as Calcium for Strong Bones"},"content":{"rendered":"

It\u2019s no secret that diet is key to maintaining a healthy heart<\/a>, brain<\/a>, and muscles<\/a>, but what about your bones? Does what you eat have an impact on bone density<\/a>? The answer is a resounding yes\u2014and there\u2019s quite a bit more to it than drinking milk.<\/p>\n

While you might already track things like saturated fats<\/a> for your heart, antioxidants<\/a> for your brain, and protein<\/a> for your muscles, here\u2019s what you should keep in mind for your bones, according to experts.<\/p>\n

Meet the experts: <\/strong>Skylar Weir<\/a>, RD, is a dietitian and founder of Sky\u2019s Rooted Nutrition. Christina Manian<\/a>, RD, is a dietitian and sustainable nutrition expert.<\/p>\n

First, make sure you\u2019re eating enough.<\/strong><\/p>\n

There\u2019s no denying the importance of strength training<\/a> when it comes to bone health, but nutrition is actually equally responsible. \u201cIt\u2019s incredible how much bone health correlates with nutrition, or rather, adequate nutrition,\u201d says Skylar Weir<\/a>, RD, the founder of Sky\u2019s Rooted Nutrition. \u201cThe more we take care of our nutrition, the more we take care of our bones.\u201d<\/p>\n

Increasing your bone density<\/a> is not as simple as just focusing on one nutrient or type of food. First\u2014before you even think about what you\u2019re eating\u2014you need to make sure you\u2019re having enough of it. \u201cBone density isn\u2019t built from one special diet,\u201d Weir says. \u201cIt\u2019s the result of consistent, adequate nourishment over time.\u201d Chronic underfueling, she says, is one of the biggest and most overlooked threats to bone health.<\/p>\n

That\u2019s because if you\u2019re not eating enough, your body will start to pull the essential nutrients your bones need for use elsewhere, which can lead to outright bone injuries. For example, data suggests<\/a> that those battling anorexia nervosa are three times more likely to sustain a bone fracture in their lifetime. (Up to 57 percent suffer at least one, per the study.)<\/p>\n

Because changes in bone density<\/a> happen very slowly, long-term commitment is the name of the game. \u201cBone health isn\u2019t just about adding calcium,\u201d Weir says. \u201cIt\u2019s about eating enough consistently to support the hormonal and structural systems that keep bones strong.\u201d If you\u2019re not consistently supplying your body with the nutrients it needs, you may be inadvertently speeding up the loss of bone density, putting you at risk for osteoporosis<\/a>.<\/p>\n

Then, keep these key nutrients in mind.<\/strong><\/p>\n

There are several key nutrients related to bone health. Just like your muscles, brain, and other organs, bone is living tissue, which means it needs a steady supply of essential minerals in order to function properly. \u201cWe are constantly remodeling bones, adding to and subtracting from our bones through calcium turnover,\u201d Weir says.<\/p>\n

You\u2019re likely already aware of calcium\u2019s importance in building and maintaining healthy bones, but as Christina Manian<\/a>, RD, explains, there are actually so many more nutrients and minerals that are essential to the process. \u201cCalcium typically gets all the attention as the best micronutrient for bone health,\u201d she says, \u201cbut phosphorus, magnesium<\/a>, vitamin D, and vitamin K are also incredibly important.\u201d Vitamin D<\/a> in particular plays a special role in the bone-building process because it helps our bodies absorb calcium.<\/p>\n

These foods are good sources of bone-supporting nutrients:<\/strong><\/p>\n

Calcium (1,000-1,200 mg per day):<\/strong> Dairy products, including milk, yogurt, and cheese, leafy greens like kale and broccoli, tinned fish with bones, sesame seeds, chia seeds, and calcium-fortified cereals and juices.<\/p>\n

Vitamin D (600-800 IU, or 15-20 mg per day):<\/strong> Salmon, mushrooms, eggs, beef liver, and fortified milk\u2014but you can also get it from enjoying some time in the sun!<\/p>\n

Phosphorus (700 mg per day):<\/strong> Dairy products, lean meats, seafoods, legumes, nuts, seeds, and eggs.<\/p>\n

Magnesium (310-420 mg per day):<\/strong> Leafy greens, whole grains, nuts, legumes, and avocado.<\/p>\n

Vitamin K (90-120 mcg per day):<\/strong> Leafy greens.<\/p>\n

In addition to getting these nutrients across your diet, Weir also stresses the importance of eating enough protein<\/a> and carbohydrates<\/a> to ensure your body has the energy to actually process them.<\/p>\n

Supplements can help too\u2014but aren\u2019t a quick fix.<\/strong><\/p>\n

Providing your body with enough calcium, vitamin D, and the other essential nutrients is best done through diet, but supplements can help if needed. \u201cFood-first is ideal, but supplements can absolutely play a role when there are gaps,\u201d says Weir, though not all supplements are as helpful or healthy to take as others.<\/p>\n

Calcium supplements, in particular, are not a super effective option and can actually lead to major problems if you overdo them. \u201cI don’t usually recommend a calcium supplement,\u201d Weir says. Consuming too much calcium can, at best, cause uncomfortable constipation, and at worst lead to kidney stones, muscle weakness, or changes in normal hormone signaling. If you\u2019re worried you\u2019re not getting enough calcium from diet alone, it\u2019s best to talk with your doctor or an RD before adding a supplement into the mix on your own.<\/p>\n

On the flip side, however, vitamin D is one of the most common vitamin deficiencies<\/a> and can be improved with the help of supplements. \u201cVitamin D is one of the most commonly supplemented micronutrients that I’ve seen as an RD over the last decade,\u201d Manian says. Plus, it\u2019s generally regarded as safe, though again, it\u2019s always best to talk to a doc before taking a new supplement. If you\u2019re taking a regular dose (1000 IU) of a vitamin D3 supplement per day, you\u2019re highly unlikely to overdose, even if you\u2019re also spending notable time in the sun.<\/p>\n

Try the vitamin D supps WH editors recommend.<\/p>\n

One last option to consider is creatine<\/a>. Although creatine is not directly linked to bone health, it has been shown to help increase muscle mass and strength which, in conjunction with regular strength training, is essential to supporting healthy bones<\/a>, Weir says.<\/p>\n

At the end of the day, it\u2019s important to remember that more isn\u2019t always better, and that increasing bone density is a long game. There are no shortcuts to building a healthier skeletal system. \u201cBone health is about synergy,\u201d says Weir. \u201cTaking high doses of a single nutrient without addressing overall intake, movement, and hormonal health is unlikely to move the needle.\u201d Slow and steady, with a hearty helping of cheese<\/a> (you know, for the calcium) is the way to go.<\/p>\n

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