Food Fact Sheet

Osteoporosis
Osteoporosis is a condition where
bones become thin and their
strength is reduced. This makes
them more likely to break. It affects
both men and women but is most
common in women who have
gone through the menopause.
Osteoporosis is diagnosed by checking your bone
mineral density on a DEXA scan.
Bones are made of protein fibres filled in with calcium
and other minerals to create a hard structure. Bones
are always changing in response to our lifestyle. During
childhood and early adulthood they develop their
strength but from our mid-30s onwards our bones start
Calcium Sources
to lose calcium slowly, causing bone thinning.
It is very important to strengthen bones in our first 30 Milk, all types 1/3 pint (200ml) 240mg
years to make sure we have enough calcium and other
Cheese, hard matchbox-size (30g) 240mg
minerals for the rest of our life. This will help reduce the
risk of osteoporosis. A bone-friendly diet and lifestyle is Yoghurt, plain/fruit 1 pot (150g) 240mg
useful at any age to strengthen bone, or minimise age- Calcium- enriched soya/oat milk (200 mls) 240mg
related bone loss.
Sardines (with bones) ½ tin (60g) 240mg
How can I safeguard my bones? Rice pudding ½ large tin (200g) 180mg
• Daily weight-bearing exercise can strengthen lower Soya bean curd / tofu (60g) 180mg
bones. Walking and running, or just shifting weight
Calcium fortified bread (180mg) 180mg
from one foot to another while standing for a bus are
examples of weight bearing exercise. Spinach, boiled 1serving (120g) 180mg

• Inactive or bed bound people struggle to weight bear Figs, dried, (4) 180mg
and will find it difficult to strengthen bones, even if Cheese triangle (15g) 120mg
their diet is calcium rich. Cottage Cheese 1 pot (100g) 120mg
• Consuming enough calcium and vitamin D. Custard 1 serving (120ml) 120mg
• Eating a healthy balanced diet including at least White bread 2 large slices 120mg
5-a-day fruit and vegetables to make sure you get all
Fortified soya yogurt/dessert/custard (125g) 120mg
of the vitamins and minerals including phosphorus,
vitamin K and zinc that are needed for bone health. Baked beans small tin (220g) 120mg

• Eat enough protein-containing foods in your diet - aim Fromage frais 1 portion (50g) 60mg
for meat, fish, dairy or vegetarian alternatives (like Tinned salmon (½ tin) 60mg
tofu or pulses) twice a day.
Wholemeal bread (2 large slices) 60mg
How much calcium do I need? Hummus 1 serving (150g) 60mg
An ideal calcium intake for adults is between 700mg Broccoli, boiled, 2 sprigs (85g) 60mg
to 1000mg a day. You can see if your diet is giving you Brazil nuts or Almonds (30g) 60mg
enough by checking the table below.
Orange (1) 60mg
 www.bda.uk.com/foodfacts
If you find it hard to make up this amount from diet Some women follow a diet rich in natural oestrogens
alone, you should take a daily calcium supplement (like soya) to help prevent osteoporosis after the
providing 400-600mg of calcium, preferably one that menopause.
also contains 5-10µg of vitamin D.
Weight: Being underweight (Body Mass Index (BMI)
under 19kg/m²) increases your risk of osteoporosis.
Take supplements with food to help aid calcium uptake
This may be because body fat stores help to keep
into your body. If you have been diagnosed with
oestrogen levels.
osteoporosis your doctor will advise you on which
supplement you should take. Other health conditions: If your diet has been
restricted in any way by long-term poor health or
How much vitamin D do I need? if you have certain health conditions/take certain
Vitamin D helps calcium get from our food and into medications you may be at risk of osteoporosis.
our body where it helps strengthen bones. Most of our Conditions commonly associated with osteoporosis
vitamin D should be made in our bodies from exposure include: Crohns/ulcerative colitis, eating disorders and
to sunlight. You are at risk of vitamin D deficiency if you conditions that are treated with corticosteroids such as
always cover up outside, avoid the sun, or have darker rheumatoid arthritis. Check with your doctor if you are
coloured skin, of if you are housebound as vitamin D concerned.
cannot be absorbed through glass. Wearing sunscreen Alcohol: Research shows that drinking a lot of alcohol
also reduces vitamin D production in the skin. Vitamin increases the risk of osteoporosis. However, there is
D from sunlight can be stored in the body for use some evidence to show that having a moderate amount
throughout the year. Obese people are also more likely of alcohol may be protective. You are advised to stay
to have low levels of vitamin D. within the government guidelines.
We should all try to expose our bare arms and face
to the sun for 15 minutes two to three times a week
Summary
between the hours of 10am and 3pm, during summer
Osteoporosis is a condition where the bones become
months (April to September) to make enough vitamin
thinner due to calcium loss. It can affect both men and
D for the year. Remember to minimise your risk of
women. It is most common in older people, particularly
burning by keeping within the time guidelines above,
women who have been through the menopause.
and applying sunscreen if exposure exceeds this.
There are steps that you can take to reduce your risk of
Vitamin D rich foods getting osteoporosis like having a healthy balanced diet
with plenty of calcium, vitamin D and other vitamins and
Oily fish, liver, eggs, milk and meat (depending on minerals. It is important to get some weight-bearing
the time of year), fortified margarines, fruit juice and exercise every day, not to smoke and keep your alcohol
breakfast cereals. For more information on vitamin D intake within guidelines.
and vitamin D supplements, see our Food Fact Sheet
on Vitamin D. Further information
Food Fact Sheets on relevant topics
Other important lifestyle factors including Menopause, Vitamin D,
Smoking: Smoking leads to an increase in bone loss, Alcohol and Calcium are available
and increased risk of osteoporosis.
from www.bda.uk.com/foodfacts
Low Oestrogen levels: Oestrogen helps your body
take up or ‘absorb’ calcium. This is why you are more
at risk of osteoporosis if you have gone through the
menopause.

This Food Factsheet is a public service of The British Dietetic Association (BDA) intended for information only.
It is not a substitute for proper medical diagnosis or dietary advice given by a dietitian. If you need to see a
dietitian, visit your GP for a referral or: www.freelancedietitians.org for a private dietitian. To check your dietitian
is registered check www.hpc-uk.org
This Food Fact Sheet and others are available to download free of charge at www.bda.uk.com/foodfacts
Written by Catherine Collins, Dietitian. Reviewed by Charlotte Cheesman, Dietitian.
The information sources used to develop this fact sheet are available at www.bda.uk.com/foodfacts
© BDA February 2016. Review date: February 2019.