A well-balanced diet that matches a person’s energy needs is important for bone health. Three nutrients that are particularly vital for bones are calcium, vitamin D, and protein. These nutrients contribute to establishing peak bone mass in childhood, and, in adults, they maintain bone mass and prevent bone loss with age. Low-protein diets are associated with reduced bone mass and fracture risk in older adults.[1] A lack of vitamin D and calcium can cause soft, weak bones in children, a condition known as rickets. In adults, this condition is known as osteomalacia.[2]
Other beneficial nutrients for bone health include copper, zinc, fluoride, magnesium, phosphorus, vitamin C, vitamin K, and omega-3 fatty acids.[3][4] Diets that contain fruits and vegetables (e.g., the Mediterranean diet), dairy products, seafood, and a low intake of alcohol, caffeine, and sodium are all associated with better bone health.[3]
The best diet for bone health also depends on a person’s pre-existing medical conditions. For example, a gluten-free diet may improve bone mass in people with celiac disease.[5]