When it comes to bone health, most of us have been told the same story – drink your milk! However, bones are far more complex. They are a living and dynamic system that responds to what you eat, how you move and even how much sunlight you get. In this article we’ll unpack some of the most common myths about food and bone health and help you to understand what really helps keep your bones strong for life.
You need to drink milk to get calcium. While the highest form of bio-available calcium is found in milk, there are plenty of non-dairy calcium sources. Calcium is also found in leafy greens, tofu, almonds, sesame, chia and basil seeds. You will also find that some plant-based milks have been fortified with calcium carbonate. It is best to eat a varied diet that contains lots of different foods. Many people with a low dairy intake – for cultural or dietary reasons – still have strong bones.
You need to give up coffee if you have osteoporosis. The idea of ditching coffee as well as tea is that it can raise urinary excretion of calcium. However, one cup of coffee causes a loss of only 2-3mg of calcium. Moderate coffee consumption (1-2 cups a day) is not associated with poor outcomes on bone, but when no milk or other calcium foods are consumed it is. So, enjoy your cup of coffee a day with some milk added or, if you’re dairy free, add fortified plant milk.
High protein diets can leach calcium from your bones. No association has been found between higher protein intake and lower bone mineral density. This is outdated and in fact a high protein intake has been shown to support bone health – especially when paired with a high fruit and vegetable intake.
Vitamin D comes only from the sun. While sunlight is the primary source of vitamin D, you can also get small amounts of vitamin D from mushrooms, fatty fish and eggs. If you leave your mushrooms out in the sun before consuming, this will boost their vitamin D content in much the same way it does for humans!
If I take a high dose calcium supplement I don’t need to worry about calcium in my diet. Taking a high-dose calcium supplement does not eliminate the need for dietary calcium and in fact, it may pose risks. Excess supplemental calcium has been linked to outcomes not observed with high dietary intake. Research shows that consuming more than 1,400 mg of calcium per day in total (from both diet and supplements) is associated with higher all-cause mortality, including cardiovascular disease. One explanation is that large doses in supplement form can contribute to calcification in your blood vessels. Similarly, while dietary calcium may reduce the risk of kidney stones, calcium in supplement form has been associated with an increased risk.
Salt doesn’t affect bones. Excessive salt intake can weaken bones over time. A high-sodium diet increases calcium excretion through the urine, which may gradually reduce bone mineral density if calcium intake is not sufficient to offset the loss. Much of the sodium in modern diets comes from processed and packaged foods. Reducing sodium intake by limiting processed foods and focusing on whole, minimally processed meals will help preserve bone strength.
Calcium is the only nutrient I need to consider. While calcium is a cornerstone of bone health, it does not work in isolation. Vitamin D is essential because it enhances calcium absorption in the gut and helps regulate calcium levels in the blood. Without adequate vitamin D, even a calcium-rich diet cannot fully support bone strength. Vitamin K (particularly K2) plays a critical role in directing calcium into bones rather than allowing it to accumulate in blood vessels. Magnesium is another key player, as it contributes to the structural development of bone and helps activate vitamin D. Phosphorus, protein and trace minerals like zinc also support the complex processes of bone remodelling.
Bone health depends on a network of nutrients working together, not calcium alone. A varied diet that includes leafy greens, nuts, seeds, legumes and fish provides this synergy and helps ensure long-term skeletal strength.