What Osteoporosis Is
Osteoporosis is a disease in which bones become less dense and more fragile, increasing fracture risk. It often develops without symptoms until a fracture occurs.
Risk is influenced by age, menopause and hormone changes, family history, body size, physical activity, smoking, alcohol, certain medicines, chronic diseases, and nutrient intake.
What Research Tells Us About Nutrition
NIAMS identifies calcium and vitamin D as important for maintaining bone health. Protein and a nutritionally adequate diet also matter, while weight-bearing and muscle-strengthening activity support bone and reduce fall risk.
Food sources are generally preferred when they can meet needs. Supplements may be useful when intake is insufficient, but dose and need should be individualized because more is not always better.
Foods and Nutrients Discussed in the Evidence
These foods and eating approaches are discussed in current guidance or research. Their role can vary with individual needs, symptoms, laboratory results, medications, and treatment.
Calcium-rich dairy or alternatives
Milk, yogurt, cheese, lactose-free products, and calcium-fortified alternatives can contribute calcium.
Calcium-containing nondairy foods
Calcium-set tofu, canned salmon or sardines with bones, and some leafy greens or fortified foods can contribute calcium.
Vitamin D sources
Fatty fish, eggs, fortified milk, and fortified alternatives provide vitamin D in varying amounts.
Protein foods
Fish, poultry, eggs, dairy or alternatives, beans, lentils, nuts, and seeds support overall nutrition and muscle.
Varied produce and whole foods
A nutritionally complete pattern supports more than just calcium and vitamin D.
Everyday Meal Ideas
These are general examples of how evidence-based nutrition principles can look in ordinary meals. They are not a prescribed disease diet.
Yogurt, Berries & Oats
Yogurt or fortified alternative with fruit and whole grains.
Salmon with Greens & Potato
Fish with vegetables and a whole-food starch.
Calcium-Set Tofu Stir-Fry
Tofu with vegetables and rice, using a calcium-set product when appropriate.
Egg & Vegetable Breakfast with Fortified Milk
Protein plus vegetables and a calcium/vitamin-D source.
Ready to make this practical?
Put this information to work.
Feed Me Food connects your recipes, Pantry, Meal Planner, and Shopping List so you can go from figuring out what to eat to having a plan for the week.
No credit card required. No automatic charge. After 7 days, keep the Full System for $2.99/month or continue with your Free account.
When Individualized Help Matters
A history of fragility fracture, long-term steroid use, very low bone density, or high fracture risk needs medical management in addition to nutrition.
Ask a clinician before taking high-dose calcium or vitamin D supplements, especially with kidney disease, kidney stones, or medications that affect calcium.
Evidence & Trusted Sources
Evidence last reviewed: October 2026
Related Nutrition Guides
For educational information only
Feed Me Food provides general food and nutrition information for educational purposes. This information is not medical advice, diagnosis, treatment, or an individualized nutrition plan and is not intended to replace care from a physician, registered dietitian, or other qualified healthcare professional.
Nutrition needs can vary based on health history, medications, allergies, pregnancy, treatment, laboratory results, and other individual circumstances. If you have a diagnosed medical condition or have received specific dietary instructions, follow any specific advice your healthcare professional has given you.