Nutrition for Healthy Bones

Bone strength is influenced by age, sex, family history, and certain medications. Some cancers and cancer treatments can weaken bones, increasing the risk of osteoporosis or fractures. Eating well and staying active are important steps in maintaining strong, healthy bones.

Calcium

Calcium is a mineral needed to build and maintain strong bones. Getting enough calcium can slow down bone loss and reduce the risk of fractures.

How much calcium do we need?

mg= milligrams

Try to meet your calcium needs by eating calcium-rich foods.

• Choose food high in calcium from the list.
• Here are a few examples of how to add more calcium to your diet:
  • Sprinkle grated cheese on scrambled eggs, cooked vegetables, soups, or stews.
  • Cook oatmeal in milk instead of water and top with sliced almonds or chia seeds.
  • Use canned salmon with bones instead of deli meat in a sandwich.
  • Add white beans to chili or thicken soup with puréed white beans.
• Aim for three to four servings of dairy or calcium-fortified plant-based alternatives daily. Look for words like “fortified” or “enriched” on the labels of plant-based beverages, including soy, almond, oat, and rice. One serving is 250 mL (8 oz) milk or plant-based alternative, 175 mL (¾ cup) yogurt, or 30 grams (1 oz) cheese.
• Read Nutrition Facts labels. Choose foods with 15% or more Daily Value (% DV) for calcium. Again, look for the words “fortified”, “enriched”, or “added calcium”.
• Plant foods, such as spinach, chard, broccoli, and beet greens, contain small amounts of calcium. However, plants contain compounds that lower how much calcium your body absorbs. Less calcium is absorbed from plant foods compared to the amount absorbed from dairy products.

Food Sources of Calcium

Food Sources of Calcium	Serving Size	Calcium
Cheese, parmesan, grated	30 g (1 oz)	425 mg
Cheese, Swiss	30 g (1 oz)	395 mg
Eggnog	250 mL (1 cup)	350 mg
Yoghurt, Greek, plain, 2% MF	175 mL (¾ cup)	300 mg
Milk (all milk fat %), chocolate milk, buttermilk	250 mL (1 cup)	300 mg
Fortified beverages (soy, rice, oat, almond, orange juice)	250 mL (1 cup)	300 mg
Milk powder, instant, dry	25 g (4 Tbsp)	300 mg
Tofu, regular, firm, and extra firm, prepared with calcium sulfate and magnesium chloride	150 g (¾ cup)	300 mg
Cheese, mozzarella	30 g (1 oz)	290 mg
Sardines, with edible bones	75 g (2.5 oz)	285 mg
Salmon, canned with edible bones	75 g (2.5oz)	210 mg
Cheese, cheddar	30 g (1 oz)	200 mg
Cheese, feta	30 g (1 oz)	150 mg
Beans, white, canned	175 mL (¾ cup)	140 mg
Almonds	60 mL (1/4 cup)	100 mg
Kale, frozen, drained	125 mL (½ cup)	95 mg
Bok choy	125 mL (½ cup)	85 mg
Cottage cheese, 2% M.F.	125 mL (½ cup)	75 mg
Edamame, frozen, prepared	175 mL (¾ cup)	70 mg
Chia seeds	15 mL (1 tbsp)	70 mg
Tahini	15 mL (1 tbsp)	65 mg

Source: Canadian Nutrient File, November 2025; mg= milligrams

Calcium Supplements

• Only take calcium supplements if you are not getting enough calcium from food.
• If you are taking a multivitamin - mineral supplement, check the label for how much elemental calcium it contains and count it towards your daily calcium intake.
• Your body can only absorb 500 mg of calcium at one time. You may need to take a calcium supplement two or more times per day to get enough calcium.
• Calcium carbonate supplements are better absorbed when taken with food.
• Talk with your community pharmacist if you need help choosing a calcium supplement or deciding what time of day to take it if you take medications.

Vitamin D

Vitamin D helps your body absorb calcium. Because Canadians do not get enough sun exposure year-round and food sources are limited, vitamin D supplementation is recommended throughout the year.

How much vitamin D do we need?

IU= International Units; mcg= micrograms

* Unless a different dose of vitamin D is recommended by a physician

Food Sources of Vitamin D

Food Sources of Vitamin D	Serving Size	Vitamin D
Salmon, Atlantic, wild, baked or broiled	75 g (2.5oz)	245 IU
Milk (skim,1%, 2%, or 3.25%)	250 mL (1 cup)	100 IU
Fortified (soy,rice, nut, oat)	250 mL (1 cup)	85 IU
Sardines, canned in oil	75 g (2.5oz)	70 IU
Yogourt, Greek, plain, 2% M.F.	175 g (¾ cup)	60 IU
Tuna, light, canned in oil	75 g (2.5oz)	35 IU
Egg, large, cooked	1	30 IU

Source: Canadian Nutrient File, November 2025

Other Nutrition Factors

• Protein, magnesium, and vitamin K are also important to keep our bones strong. Most people get enough of these nutrients from the foods they eat and do not need to take supplements unless directed by their healthcare team.
• Too much sodium, caffeine, or alcohol can weaken bones.
  • Sodium: Limit intake to less than 2300 mg per day. Eat less processed and packaged foods. Read labels to find foods lower in sodium (5% Daily Value or less). Choose fresh foods and foods with no added salt.
  • Caffeine: Limit intake to less than 400 mg per day. This is equal to about 3 – 250 mL/8 ounces cups of coffee!

  • Alcohol: Avoid or limit to two standard drinks or less per week. A standard drink is a 341 mL (12 oz) beer; 142 mL (5 oz) wine; 341 mL (12 oz) cooler, cider, ready-to-drink; or 43 mL (1.5 oz) spirits.