What Australians should actually be eating
The encouraging news is that diet has a genuinely meaningful, evidence-backed role to play in protecting bone health, alongside regular weight-bearing exercise and, where needed, medical treatment.
Calcium remains the foundation. Australia’s National Health and Medical Research Council recommends most adults aim for around 1,000mg of calcium a day, rising to 1,300mg for women over 51 and men over 70. Dairy remains one of the most efficient sources – a cup of milk provides around 300mg, and a serve of yoghurt slightly more – but it’s far from the only option. Canned salmon or sardines with the bones left in, tofu, cooked leafy greens like kale and bok choy, and calcium-fortified plant milks are all solid non-dairy alternatives, particularly useful if you’re lactose intolerant or simply prefer to mix things up.
There’s also genuinely compelling Australian research behind this: a large randomised controlled trial conducted across more than 60 Australian residential aged care homes, involving over 7,000 residents, found that those whose diets were supplemented with additional dairy – extra milk, yoghurt and cheese – had significantly lower rates of falls and fractures than residents on the standard care-home menu. It’s one of the strongest pieces of real-world evidence we have that a genuinely achievable dietary change can meaningfully reduce fracture risk in older Australians.
Vitamin D is calcium’s essential partner. Without enough vitamin D, your body can only absorb around 10 to 15 per cent of the calcium you consume. Oily fish like salmon and mackerel, egg yolks and fortified foods all help, though sensible sun exposure remains one of the most effective ways most Australians get theirs. If you’re concerned about your levels, particularly if you spend most of your time indoors, it’s worth asking your GP about a simple blood test.
Protein, magnesium, potassium and vitamin K all play a supporting role. Bone isn’t just calcium – it’s a living tissue that relies on a broader range of nutrients to stay strong. Nuts, seeds, legumes, wholegrains, bananas and leafy greens all contribute magnesium and potassium, both linked to better bone density in research, while a genuinely varied, whole-food diet does more for long-term bone health than fixating on calcium alone.
An anti-inflammatory, Mediterranean-style eating pattern shows real promise, particularly for postmenopausal women. Research suggests diets rich in vegetables, fruit, fish, nuts and wholegrains, and comparatively low in processed foods and refined sugar, are associated with slower bone loss than a typical Western diet.
Bottom’s Up
Given how many Australians are already living with reduced bone density, and how often the condition goes undiagnosed until a fracture occurs, it’s worth treating bone-friendly eating as a genuine, ongoing priority rather than an afterthought – alongside regular weight-bearing exercise and a conversation with your GP about whether a bone density scan is worthwhile for you. Small, consistent dietary changes, backed by real Australian research, can make a genuine difference to how well your bones hold up in the decades ahead.
This article is general in nature and isn’t personalised medical advice. If you have concerns about your bone health or risk of osteoporosis, speak with your GP about whether a bone density scan is appropriate for you.