Low bone density is a term referring to the amount of bone mineral you have in your bones. If you have low bone density, you are at greater risk for osteoporosis, a condition where your bones weaken and are more likely to break or fracture. A bone mineral density (BMD) test can be done to measure the amount of bone mineral you have. If you have low bone density or osteoporosis, there are medications and treatment options, but diet can play a role in maintaining healthy bones.
Calcium & Vitamin D for Low Bone Density Diet
Osteoporosis is a disease that can be treated and even prevented, so an early diagnosis is important. According to the National Osteoporosis Foundation, if you are on osteoporosis medication, your body still needs enough calcium and vitamin D for the medication to work. The NOF recommendations are: adults under age 50 need 1,000 mg of calcium and 400-800 IU of vitamin D daily. Adults over age 50 need 1,200 mg of calcium and 800-1,000 IU of vitamin D daily.
Low Bone Density Diet -- Calcium Sources
Since your body cannot produce calcium on its own, it is important to eat foods that are rich in calcium. Some of these foods include low-fat dairy products; dark green, leafy vegetables; calcium-fortified beverages, such as soy milk and orange juice; almonds and tofu. NOF suggests adding a tablespoon of non-fat powdered milk to foods such as pudding, soup and gravy, as this will add about 50 mg of calcium.
Low Bone Density Diet -- Vitamin D Sources
Vitamin D helps with the absorption of calcium, so it is important for healthy bones as well. Your body makes vitamin D naturally by getting about 15 minutes of sun each day. Certain foods, such as salmon, egg yolks and liver, contain vitamin D. Dairy products, such as non-fat and low-fat milk and yogurt, often come with added vitamin D.
Calcium Supplements
Food is usually the major source of calcium for a low bone density diet, but it may be necessary to take a supplement if you're not getting enough calcium from foods. Calcium supplements are available over-the-counter in different strengths and preparations, including pills, chewable and liquid forms. It is important to read the label for the daily recommendations, the serving size, and the strength. Always get advice from your doctor if you have questions on how much calcium you need for low bone density.
Additional Low Bone Density Diet Factors
Studies have shown that low bone density, higher fracture rates and broken bones are related to low calcium intake in your diet. According to the NOF, getting enough calcium is important in maintaining healthy bones and reducing bone loss. However, you may still be at risk for bone loss even if you have a calcium-rich diet. If you smoke, drink alcohol in excess, have a vitamin D deficiency, or have a family history of osteoporosis, you could be at risk for low bone density or osteoporosis.
