When we think about staying healthy, bone health is often overlooked until a problem arises. But strong bones are essential to overall well-being, especially as men age. From supporting mobility to protecting internal organs, our bones play a critical role in everyday life. The good news? By focusing on a few key nutrients, you can keep your bones strong and healthy well into your later years.
Wondering what those nutrients are and how to get enough of them? Let’s dive into the top nutrients for bone health and explore simple ways to incorporate them into your diet.
1. Calcium
Why it’s important:
Calcium is perhaps the most well-known nutrient for bone health. It’s the primary building block of bones and teeth, and a consistent intake is essential for maintaining bone density and preventing conditions like osteoporosis. Men need adequate calcium throughout life to support the constant process of bone remodeling, where old bone is broken down and new bone is formed.
- How much you need: Adult men generally need about 1,000 mg of calcium per day, with the amount increasing to 1,200 mg after age 70.
- Sources of calcium: Dairy products like milk, cheese, and yogurt are excellent sources of calcium. You can also find calcium in leafy greens (like kale and broccoli), fortified plant-based milks, and fish like sardines and salmon (with bones).
2. Vitamin D
Why it’s important:
Vitamin D works hand in hand with calcium—it helps the body absorb calcium from the food you eat and ensures that calcium is used effectively. Without enough vitamin D, your body can’t absorb calcium properly, leading to weak bones. Low levels of vitamin D have been linked to increased risk of fractures and bone diseases.
- How much you need: Men should aim for at least 600 IU of vitamin D per day, increasing to 800 IU after age 70.
- Sources of vitamin D: Sunlight is the best natural source of vitamin D. Spending 10–30 minutes in the sun a few times a week can help your body produce enough. You can also get vitamin D from foods like fatty fish (salmon, mackerel), fortified dairy products, egg yolks, and supplements.
3. Magnesium
Why it’s important:
Magnesium plays a key role in converting vitamin D into its active form, helping your body absorb calcium. In addition, magnesium contributes directly to bone density, making it an essential mineral for keeping bones strong and reducing the risk of bone fractures.
- How much you need: Men need about 400–420 mg of magnesium per day.
- Sources of magnesium: Good sources of magnesium include leafy greens, nuts (especially almonds), seeds, whole grains, and legumes. Magnesium-rich foods are easy to incorporate into meals, and many of these foods offer additional health benefits.
4. Vitamin K
Why it’s important:
Vitamin K supports bone health by regulating calcium and ensuring it binds properly to the bone matrix. This process strengthens bones and helps maintain bone density. Studies suggest that men with higher vitamin K intake have a lower risk of fractures.
- How much you need: Men should aim for at least 120 mcg of vitamin K per day.
- Sources of vitamin K: Leafy greens such as spinach, kale, and collard greens are excellent sources of vitamin K. It can also be found in broccoli, Brussels sprouts, and fermented foods like natto (a fermented soybean dish).
5. Phosphorus
Why it’s important:
Phosphorus works closely with calcium to build strong bones and teeth. In fact, about 85% of the phosphorus in your body is found in your bones. Having the right balance of phosphorus and calcium is essential to maintaining bone strength.
- How much you need: Men need about 700 mg of phosphorus per day.
- Sources of phosphorus: Phosphorus is found in high-protein foods like meat, poultry, fish, eggs, and dairy products. It is also present in plant-based foods like beans, lentils, and whole grains.
6. Omega-3 Fatty Acids
Why it’s important:
Omega-3 fatty acids are known for their anti-inflammatory properties, which can benefit bone health by reducing bone loss. Chronic inflammation can accelerate bone breakdown, especially as men age, so omega-3s help by preserving bone density.
- How much you need: While there’s no established daily value for omega-3s specific to bone health, aiming for about 1,000 mg of combined EPA and DHA (the two most effective forms of omega-3s) is beneficial.
- Sources of omega-3s: Fatty fish like salmon, mackerel, and sardines are rich in omega-3s. Plant-based sources include flaxseeds, chia seeds, walnuts, and algae-based supplements.
7. Protein
Why it’s important:
Protein is a crucial component of bone tissue, making it essential for maintaining bone mass as you age. A well-balanced intake of protein helps to preserve muscle mass, which supports the bones and reduces the risk of falls and fractures.
- How much you need: Men should aim for at least 56 grams of protein per day, though individual needs may vary based on activity level.
- Sources of protein: Lean meats, poultry, fish, eggs, dairy products, legumes, and plant-based options like tofu and quinoa are excellent sources of protein.
Tips for Maintaining Bone Health
- Stay Active: Weight-bearing exercises like walking, running, and strength training are key to maintaining bone density. Regular physical activity helps to strengthen bones and reduce the risk of osteoporosis.
- Limit Caffeine and Alcohol: Excessive consumption of caffeine and alcohol can interfere with calcium absorption and weaken bones over time. Moderation is key to protecting your bone health.
- Avoid Smoking: Smoking has been linked to decreased bone density, increasing the risk of fractures. If you smoke, consider quitting to improve your bone health and overall well-being.
Final Thoughts
Strong bones are the foundation of a healthy life, and it’s never too early (or too late) to focus on bone health. By ensuring you get the right nutrients—especially calcium, vitamin D, magnesium, and vitamin K—you can support your bones and reduce the risk of bone-related issues as you age. Pairing a balanced diet with regular exercise is the best strategy for maintaining healthy bones and staying active for years to come.