Who says calcium is the only nutrient that's good for the bones? Other options are equally essential for bone health. Based on an Oprah Daily article, we highlight five essentials, especially for women in menopause.
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19/09/2026
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A bone health isn't just linked to calcium. There are other nutrients that contribute to the preservation of bone density, especially during menopause, when estrogen levels decrease, leaving bones more porous and fragile, as highlighted by gynecologist Corinne Menn on the Oprah Daily website.
Considering this, nutritionists highlighted five essential nutrients to maintain bone health.
1. Vitamin D
“The vitamin D helps the body absorb calcium from the diet efficiently,” says nutritionist Dani Dominguez.
No vitamin D, the body can't absorb that much calcium, which weakens the bones. This is also essential for good muscle and immune functioning (low levels of this nutrient are associated with depression).
How to obtain: “only some foods contain vitamin D of course, including fatty fish such as trout and salmon, eggs and mushrooms ", highlights nutritionist Sapna Peruvemba.
Another option may be supplementation, so you should talk to your doctor to see if this is the right solution for you.
2. Vitamin K
Vitamin K “helps to fix calcium in the bones and without enough K2, calcium can end up in unwanted places such as arteries,” Menn explains.
How to obtain“K2 is found mainly in products of animal origin, such as dairy and meat, and in fermented foods,” says Peruvemba.
This can also be obtained from dark-colored plant sources.
3. Magnesium
Magnesium isn't just for sleeping. “Magnesium influences the activity of bone-forming cells and helps regulate calcium transport,” explains Dominguez.
Studies also show that magnesium supplementation is associated with better bone density and reduced risk of fractures in older adults.
How to obtain: “Many women do not reach the recommended amount of 320 milligrams per day, so adding magnesium-rich foods such as nuts, seeds, legumes and leafy vegetables to meals can be useful,” Menn says.
Consume half a cup of pumpkin seeds toast to lunch is enough.
4. Phosphorus
Phosphorus is abundant in dairy products and is one of the reasons why milk, cheese, yogurt and the like are so important to bone health.
“About 85% of phosphorus is stored in bones and teeth, helping repair and renew the bone tissue of the body,” Dominguez said.
How to obtain: it is advised that adult women consume 700 milligrams of this mineral per day. You can find it in beans, peas, meat, birds, seafood, nuts, seeds, whole grains and dairy.
5. Protein
“The protein is not just for the muscles. It also strengthens collagen within the bones”, Menn notes.
How to get it: once the protein is in fashion, you probably already know how to consume it. You can find it in legumes, nuts, seeds, fish, dairy, lean meat, eggs and whole grains.