Osteoporosis affects an estimated 10.2 million Americans aged 50 and over. Your genes, age and sex play a big part, but everyday habits influence how much bone you build and how fast you lose it. Here are ten evidence-based ways to support your bones, and what the research actually shows for each.
What you eat
1. Eat more leafy greens
Leafy greens such as kale, spinach and collards are rich in vitamin K, which your body needs to activate osteocalcin, a protein involved in building bone. In a meta-analysis of trials, mostly in postmenopausal women taking vitamin K supplements, vitamin K was linked to fewer fractures, although it did not significantly change bone density. If you take warfarin, keep your vitamin K intake steady and talk to your doctor before changing it, because vitamin K affects how the drug works.
2. Fill half your plate with fruit and vegetables
You may have read that an 'alkaline diet' protects bones by lowering the body's acidity. A systematic review found no evidence that an alkaline diet protects bone health. Fruit and vegetables are still worth eating in quantity for the potassium, magnesium, vitamin K and vitamin C they provide, just not for their effect on pH.
3. Get enough calcium
Calcium is the main mineral in bone. Most adults need 1,000 mg a day, rising to 1,200 mg for women over 50 and men over 70. Dairy foods, calcium-set tofu, fortified plant milks and some leafy greens are good sources; getting it from food first and supplementing only to fill a gap is the usual advice.
4. Get enough vitamin D
Vitamin D helps your intestine absorb calcium. Most adults need 600 IU a day, or 800 IU after age 70, from sun, food and supplements combined; our guide to how much vitamin D you need has the full breakdown.
The goal is avoiding a shortfall, not taking as much as possible. In the VITAL trial, 2,000 IU a day did not reduce fractures in healthy adults over 50 who were not selected for low vitamin D or low bone density, and the US Preventive Services Task Force recommends against low-dose vitamin D and calcium supplements for preventing fractures in postmenopausal women without osteoporosis. If you do not get enough from sun and food, our Sol Food tablets provide 2,000 IU of plant-based vitamin D3 to help you meet your needs.
How you move and rest
5. Do weight-bearing and strength exercise
Bone responds to load. A 2026 meta-analysis found that high-intensity, impact and strength training increased bone density in postmenopausal women, though the effects were small. Walking, stair climbing, dancing and lifting weights all count. If you already have osteoporosis or low bone density, ask your doctor or a physical therapist which exercises are safe for you, since some high-impact moves raise fracture risk.
6. Get enough sleep
In national survey data on adults over 50, sleeping less than six hours a night was associated with higher odds of osteoporosis, especially after 65. The study cannot show that short sleep causes bone loss, but there are plenty of other reasons to aim for seven or more hours; see the truth on sleep deprivation.
What to cut back on
7. Go easy on cola and caffeine
In the Framingham Osteoporosis Study, women who drank cola every day had lower hip bone density than women who rarely drank it, while other carbonated drinks showed no such link. Caffeine also increases the calcium lost in urine. Of the two, the evidence points most clearly at daily cola as the habit worth changing.
8. Cut back on salt
Sodium and calcium are excreted together. In a meta-analysis of studies in postmenopausal women, high-sodium diets increased the calcium lost in urine by about 29 mg a day, though the authors note how few studies there are.
9. Limit alcohol and don't smoke
A dose-response meta-analysis found that three or more drinks a day raised the risk of hip fracture. Both heavy drinking and smoking are recognized risk factors for osteoporosis.
Your gut
10. Look after your gut health
Research on the gut and bone is early but growing. A 2026 meta-analysis of randomized trials found that probiotic supplements produced modest improvements in spine and hip bone density, mainly in postmenopausal women. Fermented foods such as yogurt, kimchi and sauerkraut, plus plenty of fiber, support a healthy gut either way; see our three keys to a healthy microbiome.
When should you talk to your doctor?
Habits help, but they cannot replace screening or treatment. A DEXA scan measures bone density, and the US Preventive Services Task Force recommends screening at least once for women 65 and older and for some younger women at higher risk. If you are diagnosed with osteoporosis, there are effective medicines, and supplements are not a substitute for them. Talk to your doctor, too, before starting supplements if you are pregnant, have kidney disease or take prescription medicines.
