What you eat matters for bone. These guides set out UK intake targets for calcium, vitamin D and protein, when a supplement genuinely helps (and when it doesn't), plant-based diets, and the evidence behind popular "bone foods" from prunes to collagen and bone broth.
Start here: Vitamin D, Calcium and Protein for Bone Health
Calcium-rich foods chart for UK adults: milk, cheese, yoghurt, sardines, tofu, kale and more, with portions and mg. How to reach 700mg a day, dairy-free too.
Vitamin D deficiency often has no symptoms. Signs to watch for (bone pain, muscle weakness, aches), who's at risk in the UK, testing and when to see a GP.
Vitamin K2 explained: what it is, food sources like natto and cheese, the mixed evidence for bones and fractures, and why it's unsafe with warfarin. UK guide.
Do calcium supplements prevent osteoporosis fractures? What the major trials found, who benefits, where the benefit disappears, and what UK guidance says.
Does bone broth build bone or help osteoporosis? An evidence-based UK look at its collagen and calcium content, the lead question, and what protects bone.
How much calcium is too much? UK adults need about 700mg a day, ideally from food. The NHS supplement limit (1,500mg/day), the risks and the heart debate.
Magnesium helps build bone and activate vitamin D, but does it prevent fractures? A measured UK guide to magnesium for bones, food sources and supplements.
Trials suggest around 50g of prunes a day (5-6 prunes) helps preserve hip bone density in postmenopausal women. The UK evidence, the dose and honest caveats.
Is collagen good for your bones? Some trials show modest bone-density gains in postmenopausal women, but evidence is limited — not a proven treatment.
Do you need calcium supplements? Most UK adults can get 700mg a day from food. Who genuinely benefits from a supplement, the upper limit and the heart debate.
Vegan bone health: vegans had higher hip-fracture risk in EPIC-Oxford, but planning protects bones. Calcium, protein, vitamin D and B12 on a plant-based diet.
Vitamin D helps you absorb calcium and build bone. NHS advice: consider 10 micrograms (400 IU) a day in autumn and winter, and all year for some groups.
Osteoporosis diet guide: the best foods for bone health, top calcium sources, vitamin D and why a winter supplement helps, protein, and what to moderate.
Calcium and vitamin D for osteoporosis, plus protein: how they work together, UK intake targets, the best food sources (including dairy-free) and supplements.