Nutrition and osteoporosis: What you need to know

The proportion of Vietnamese with osteoporosis is higher than in other countries, mostly due to improper nutrition and health care. In addition to building nutrition when having proper osteoporosis, it is important to prevent the disease early.

1. Nutrition and osteoporosis

1.1. Osteoporosis

Osteoporosis is also known as osteoporosis or osteoporosis. This is a condition where the bones of the patient are constantly thinner and the density of substances is also increasingly sparse. This makes the bones more brittle, vulnerable and broken by minor injuries. The main cause of fractures in meningausal and elderly women, even some bones may not heal, especially the hip bones.

Osteoporosis is a silent disease, a common sign of weight loss and back pain, and is detected only when the bones break. Many people claim that osteoporosis is natural and inevitable in old age. However medical experts believe that this disease is preventable. Moreover, people with osteoporosis can still prevent or slow the progress of the disease, as well as reduce the risk of fractures by building a diet when osteoporosis is suffered and in coordination with taking prescribed medications.

Back pain

Back pain may be the initial symptom of osteoporosis

1.2. nutritious

The most important nutrients for people with osteoporosis are calcium and vitamin D. Calcium is an important factor for bone building. Vitamin D helps the body absorb calcium better. The amount of calcium required to supplement depends in part on your age and gender.

For calcium:

  • Children from 1 – 3 years old should add about 700 milligrams of calcium per day;
  • Children from 4 to 8 years old need to receive about 1,000 milligrams per day;
  • Children over 9 years old and adolescents should be given 1,300 milligrams of calcium per day;
  • Women over the age of 51 and men over 71 need about 1,200 milligrams of supplementation per day.
  • All adults in the remaining group of subjects need to receive 1,000 milligrams per day.

For vitamin D:

  • People aged 1 -70 need to receive 600 international units (IU) of vitamin D per day;
  • People after the age of 70 should receive about 800 IU per day.

Some osteoporosis experts recommend that each person should take about 800 – 1,200 IU of vitamin D per day.


Adults should supplement about 800-1,000 IU of vitamin D per day

To know for sure how much vitamin D you need to load, you can ask for a blood test to find vitamin D (25-hydroxy vitamin D) at the hospital. This test helps measure the amount of vitamin D available in your body. Experts claim that vitamin D not only enhances the body's ability to absorb calcium, but also protects you from the risk of osteoporosis.

2. Nutrition when there is osteoporosis

To enhance the strength, toughness of the bones and prevent osteoporosis, you can take calcium and vitamin D supplements from your diet or take supplements, even combining both ways. But generally loading nutrients from food is usually better than supplements.

The cause is mainly related to memority and habits. You may not be used to taking pills every day, but everyone definitely eats food daily. Besides, food is also a full source of nutrition, richer than supplements. So what do people with osteoporosis eat?

Milk, yogurt,cheese and other dairy products not only have a high calcium content, but are also accompanied by many other important nutrients that are good for bone health, such as phosphorus and protein. When reading nutrition labels, choose foods and drinks that provide you with at least 10% of your daily calcium needs.

In people with lactose intolerance or avoidance of milk for other reasons, there are many other nutritious food options, including:

  • Orange juice, plant-based milk (such as soy milk, almond milk) and cereals help to strengthen calcium;
  • Green leafy vegetables, such as kale, broccoli and spinach;
  • Seafood, such as canned salmon, oysters, ocean perch, clams, crab and shrimp.

Low blood calcium: How to supplement calcium?

Daily calcium supplements from food and beverages

For vitamin D, you can find items that are further enhanced with this nutrient, such as:

  • Some types of orange juice;
  • Breakfast cereals;
  • Milk is derived from plants;
  • Types of fish, such as: Salmon, tuna and sardines.

Some of the suggested dishes on the list of osteoporosis can be mentioned such as: Shrimp tofu soup stewed ribs, clams / clams steamed with chicken eggs, shrimp stir-fried chives,… Also it should be noted not to give too much protein and reduce salt in nutrition when having osteoporosis. Instead it is necessary to add vitamins and minerals (in vegetables), magnesium (in nuts), flanovol (in tea) and isoflavones (in soybeans).

3. Calcium and vitamin D supplements

If you are unable to get enough calcium and vitamin D from your diet, consult your doctor about taking additional supplements.

Calcium supplements are of various types, including calcium citrate or calcium carbonate. Because all forms of calcium are equally absorbed, it doesn't matter which one you use. Whichever drug you choose, your body can only absorb up to 500 milligrams of calcium at a time. Therefore, you may need to take supplements several times a day depending on your needs.

It is advisable to take small doses of calcium carbonate in the morning or lunch with plenty of water, avoiding it in the evening because it can increase the risk of calcium deposition in the kidneys and cause kidney stones. If you take calcium citrate instead, you do not need to drink it while eating.

What kind of calcium should be added for puberty?

Additional calcium from food in parallel with the use of the drug

Most of these supplements are also combined in the composition of vitamin D tablets. You can get both nutrients in one pill. Or you just need to take additional calcium, and direct sun exposure 15 minutes a week is enough to get the necessary amount of vitamin D.

Osteoporosis is completely preventable by adhering to a full nutritional menu, from an early age to adulthood and lasting throughout life. Especially the elderly should be fed enough substances every day in accordance with the nutrition when having osteoporosis. Thereby ensuring the high demand for vitamin D and calcium of the body, maintaining bone health, supporting the prevention and treatment of osteoporosis effectively.

Nutrition plays a role in the prevention and treatment of osteoporosis very effectively. Therefore, it is important to ensure nutrition for people with mesenteroids in general and people with osteoporosis in particular.

In order to improve the quality of service, in addition to bringing modern and qualified medical machinery into medical examination and treatment, Share99 International Health Hub also offers many packages of osteoarthritis examination, these are perfect medical services to bring many utilities to customers.

Especially with a team of experienced doctors who are ready to examine, treat and advise the best on how to prevent and treat osteoporosis effectively. Customers can rest assured and choose the visit service at Share99.

Customers can directly go to Share99 Health System nationwide for examination or contact the hotline here for assistance.



  • When is the best time to take Vitamins?
  • Pregnant women should not drink iron and calcium at the same time
  • What is good for the fetus in the first month of pregnancy?

About: Minh Quynh

b1ffdb54307529964874ff53a5c5de33?s=90&d=identicon&r=gI am the author of I had been working in Vinmec International General Hospital for over 10 years. I dedicate my passion on every post in this site.


Leave a Comment