Other nutrients

In addition to calcium and vitamin D, many other vitamins, minerals and nutrients are needed to keep your bones strong and healthy.

Try not to become too concerned with getting all these in your diet. If you enjoy a healthy, balanced diet, you're getting everything you need. In most cases, you don't need any additional supplements.

If you have a medical condition that affects how food is absorbed, such as:

• Crohn’s
• coeliac disease
• severe liver disease

- speak to your doctor. They can advise whether you need any supplements, to make sure you're getting everything you need.

For more information about healthy, balanced eating, we recommend you take a look at The Eatwell Guide, developed by the NHS.

Fatty acids

Fatty acids help your body absorb fat-soluble vitamins essential for bone health, like D, E and K.

Omega-3 and Omega-6 (polyunsaturated fatty acids) are also thought to promote good bone health.

Foods containing fatty acids

Omega-3 is found in:

• mackerel
• kippers
• herring
• trout
• sardines
• salmon
• mussels
• oysters
• crab
• walnuts
• flaxseed (linseed) oil
• rapeseed oil
• soya-based foods, like tofu
• omega-3 enriched eggs

Omega-6 is found in:

• sunflower, corn and sesame oil
• eggs
• turkey
• some nuts
  
• evening primrose oil supplements

Phyto-oestrogens

Phyto-oestrogens have a slight 'oestrogrenic' effect on the body. Some people believe this may help to keep bones strong in postmenopausal women whose natural oestrogen levels have dropped.

Evidence is yet to prove this to be the case.

They are plant-based substances, found in:

• soya products, like tofu and soya milk
  
• linseed

Protein

A mix of different proteins forms the structure in your bones, which other minerals attach to make them strong and hard.

Getting enough protein becomes even more important as you get older. It helps your muscles stay strong, reducing your risk of stumbling and falling - which can lead to broken bones.

You should aim to consume two to three servings of protein each day as part of a healthy, balanced diet.

Foods containing protein

Protein is found in:

• meat
  
• fish
  
• eggs
  
• dairy
  
• nuts
  
• seeds
  
• pulses
  
• baked beans
  
• soya products
  
• cereals
  
• alternative milks

Protein is made up of different amino acids, each with their own beneficial effects.

Animal sources of protein contain the full range of essential amino acids.

Individual plant sources of protein contain a limited range of amino acids. If you're vegan or vegetarian, you can get the full range of amino acids by including a good variety of different plant sources in your diet.

Also see:

• Vitamins
• Minerals 

Useful download:

Further food facts and bones fact sheet December 2019