6 Bone-Boosting Foods and Drinks You Should Try (Besides Milk)

Your bones may be hidden beneath your skin, but they play a vital role in your overall health. They perform various functions, but primarily they are there to offer support and protect your vital organs.

Bones are dynamic, living tissues, as explained by the National Institutes of Health, which makes maintaining bone health essential. When bones become weak and fragile, it increases the risk of osteoporosis, a common bone condition. It affects millions, with women being especially vulnerable after menopause. The CDC reports that around 20 percent of women over 50 will develop osteoporosis, compared to only 5 percent of men in the same age group.

Though bone health is often associated with older adults, it’s never too early to start focusing on your bones. Regular exercise, avoiding smoking and excessive alcohol, and eating a well-balanced diet are all crucial steps to maintaining strong bones. Everyone should aim to get a wide range of nutrients in their diet, and certain nutrients play a vital role in supporting bone health. Here are the best nutrients for healthy bones and the top foods (and drinks!) to include in your diet.

The Essential Nutrients for Strong Bones

As with many aspects of our health, bone strength is closely tied to what we eat. “What we eat has a direct impact on bone health,” explains Maggie Moon, MS, RD, a registered dietitian from Los Angeles. “Some foods provide nutrients that support and strengthen bones, while others can weaken or even harm healthy bone mass.”

If bone health is a priority for you, there are certain foods you may want to limit or enjoy in moderation. “Excessive amounts of sodium, caffeine, and alcohol can be damaging to bones,” she advises.

We’ve all heard the advice to drink milk for strong bones, and there’s truth to it. Dairy products are rich in calcium, which makes up approximately 99 percent of the body’s calcium stores in the bones, according to the Harvard T.H. Chan School of Public Health. Vitamin D is also essential, as it helps the body absorb calcium, says Moon.

Along with calcium and vitamin D, Moon highlights the significance of the following vitamins and minerals in maintaining strong, healthy bones:

• Protein
• Magnesium
• Phosphorus
• Potassium
• Fluoride
• Manganese
• Copper
• Boron
• Iron
• Zinc
• Vitamin A
• Vitamin K
• Vitamin C
• B vitamins

“It takes a variety of nutrients,” says Moon. “It’s simpler to obtain that broad range of nutrients from foods, which naturally offer a mix of nutrients, rather than from supplements.”

The Best Foods and Beverages for Bone Health

1. Yogurt

With calcium being considered the best nutrient for bone health, it's no surprise that calcium-packed dairy products like yogurt can help build strong bones. A single cup of yogurt offers 296 mg of calcium, roughly 23 percent of your daily requirement, according to USDA data. Additionally, yogurt provides other essential bone-strengthening nutrients, including protein, phosphorus, zinc, and B vitamins. Greek yogurt, in particular, is packed with gut-friendly bacteria. The fermentation process in yogurt also plays a role. Prebiotics and probiotics found in yogurt might enhance calcium absorption and support bone metabolism, as stated in a 2017 study.

If you're increasing your calcium intake, Moon offers an important caution: “The body can only absorb about 500 mg of calcium at once, so it’s best to spread your intake throughout the day to meet the recommended 1,300 mg.”

While getting enough calcium is crucial, it's important to know there's a limit. Some research suggests that excessive calcium can actually weaken bones, though this is typically only seen with high doses of calcium supplements, Moon adds. So enjoy your calcium-rich foods, but avoid overdoing it.

2. Prunes

Although prunes are often linked to gut health, they may also contribute to stronger bones, particularly in the hips, an area vulnerable to fractures. A 2022 study revealed that eating prunes daily helped prevent bone mineral loss in the hips and decreased the risk of hip fractures in postmenopausal women. The study participants consumed 50 grams of prunes per day, and another study from the same year found that men who ate 100 grams of prunes daily also experienced bone-protective benefits.

Several nutrients in prunes may explain their bone-boosting effects. For example, they are rich in vitamin K, a vital nutrient for bone health, according to research. A 100-gram serving of prunes contains nearly 60 mcg of vitamin K, as per USDA data. Men and women should aim for 120 mcg and 90 mcg of vitamin K per day, respectively, according to the Harvard T.H. Chan School of Public Health. This means prunes can fulfill up to 66 percent of your daily vitamin K requirement. They also provide other beneficial nutrients for bone health, including potassium, copper, manganese, and vitamin A.

Not sure how to include more prunes in your diet? “It’s easy to enjoy five prunes a day, which was the amount used in one study,” says Moon. “I like to chop them up and mix them into farro with chopped asparagus to create a sweet contrast in a whole grain side dish.” You can also blend them into smoothies or simply snack on them throughout the day.

3. Sardines

Sardines are a highly nutritious type of seafood, offering strong support for bone health thanks to their impressive calcium and vitamin D content. “Sardines are often overlooked in the U.S.,” says Moon. “They offer calcium for your bones in their edible bones, along with vitamin D and protein.” Since sardines are typically canned, they’re also a practical, long-lasting, and affordable nutrient source.

According to USDA data, a can of sardines provides 351 mg of calcium, which accounts for about 27 percent of your daily calcium requirement. It also contains 4.42 mcg of vitamin D, roughly 29 percent of your recommended daily intake, based on the 15 mcg guideline from the National Institutes of Health.

Sardines have many benefits, but if you’re looking for creative ways to eat more, Moon has a suggestion. “Mash sardines into a pasta sauce for a hidden burst of umami— they break up and blend seamlessly into the sauce, so the only clue they're there is the fantastic flavor,” she shares.

4. Eggs

Eggs are a rich source of protein and vitamin D, both of which may play a role in supporting bone health. “They’re an easy way to load up on nutrients vital for bone strength, like vitamin D, vitamin K, phosphorus, and magnesium,” Moon notes, adding that eggs also score extra points for their brain-boosting lutein and choline content.

While there isn’t extensive research on eggs and bone health, the available studies show promising results. A 2021 study revealed a positive link between egg consumption and bone mineral density, with researchers suggesting that the high choline content might be a contributing factor. A deficiency in choline has been shown to raise the risk of osteoporosis, according to another 2021 study.

Eggs are a tasty and nutritious food, popular at breakfast, but some experts caution against overconsumption. Eggs can be a significant source of cholesterol, which is why the American Heart Association recommends limiting intake to one whole egg or two egg whites per day, especially for individuals at risk of high cholesterol.

5. Fruits and Vegetables

There are countless reasons to incorporate more fruits and vegetables into your daily meals, with supporting bone health being one of the most important. The Bone Health & Osteoporosis Foundation advises including fruits and vegetables that are rich in calcium, magnesium, potassium, vitamin C, and vitamin K. Here are some top choices that promote healthy bones:

• Dark leafy greens
• Sweet potatoes
• Bell peppers
• Cruciferous vegetables
• Oranges
• Bananas
• Artichokes
• Tomatoes
• Pineapples
• Strawberries

Including a broad range of fruits and vegetables in your diet ensures that you're consuming a variety of essential nutrients that contribute to bone health.

6. Soy Milk

For those avoiding dairy due to allergies, lactose intolerance, or following a dairy-free lifestyle, soy milk fortified with calcium offers an excellent bone-boosting alternative. “A lot of soy milks are enhanced with calcium to support bone health, and soy is a complete protein,” says Moon. “Be sure to check the nutrition label to confirm you're getting at least 10% of the daily calcium requirement per serving.”

According to the National Institutes of Health, adults require up to 1,300 mg of calcium daily, so try to aim for 130 mg of calcium in each serving of soy milk.

Previous studies suggest that incorporating soy foods into your diet can be beneficial for bone health, helping to enhance markers of bone strength and possibly lowering the risk of fractures. A 2020 review highlighted that soy foods offer particular advantages for postmenopausal women. Soy protein may improve bone density and could prevent a condition known as osteosarcopenia, researchers suggest.

Other soy-based foods like edamame, tempeh, miso, and tofu might also provide similar bone-strengthening benefits.

7. Cheese

Both calcium and phosphorus are essential for maintaining bone health. For example, a slice of Swiss cheese provides approximately 20% of your daily calcium needs and 18% of your phosphorus intake. In comparison, a serving of cottage cheese offers about 10% of calcium and 21% of phosphorus, according to USDA data.

To choose a healthy cheese, opt for varieties rich in nutrients and protein while steering clear of those high in sodium and saturated fat. Swiss, Parmesan, feta, and ricotta are all excellent options that are easy to incorporate into your favorite dishes for an added bone-boosting dose of calcium.