My Unexpected Discovery About Bone Health
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March 12, 2026 Hello Reader, What if the foods that build stronger bones also boost your brain, energy, and immunity? That’s exactly what I discovered while digging into nutrition for bone health. For years, I didn't make the connection that eating foods that support bone health decreases inflammation and improves overall physical and (I've noticed) mental health. Bone health is an everyday concern for me because I experienced rapid bone loss that began in perimenopause and led to a diagnosis of osteoporosis in my mid-50s. In today’s email, I’m sharing two easy recipes packed with bone-supporting nutrients: The Bone Health Trio
Calcium: When you think about what to eat for strong bones, it's the mineral that pops into your mind first. But calcium does more than support a strong skeleton. Along with magnesium, it helps:
What's important to know about calcium?It isn't easily absorbed. Your body can take up only about 500 mg at one time. So please, don't swallow a pill with 1,200 mg and assume you're done for the day. (There may be risks to this!) Small amounts throughout the day ensure that it's available to build your bones. With calcium, it's truly best to rely on food first and supplements as necessary. Supplements are often recommended for women older than 50 and men older than 70. Vitamin C from fruit (think strawberries and citrus) helps your body use calcium. Medicines that reduce stomach acid can also decrease calcium absorption. So, take that antacid separately from calcium supplements, and not when eating calcium-rich foods (like ice cream). Why magnesium matters for bones (and energy) 🗲This mineral is a co-factor in more than 300 enzymatic processes in the body. It helps with protein synthesis and with energy production in your mitochondria. Many of us don't get enough magnesium. It's sometimes taken to prevent migraines and improve sleep. It's also essential for activating vitamin D in the liver and kidneys. Vitamin D allows your bones to absorb the calcium circulating in your bloodstream. ☀️Vitamin D: key to bone health and much more!In addition to helping with calcium absorption, this fat-soluble vitamin supports:
Vitamin D isn't naturally found in many foods, which is why it's added to milk, but luckily, we can get a good amount from the sun. About 5 to 30 minutes of sun exposure can help your body generate a daily dose of vitamin D. Foods to look for include fortified dairy products, fatty fish, eggs (in the yolk), and certain mushrooms. 🧠Eating for better bones = better brain healthThere was a time when I was referred to a doctor who specialized in multiple sclerosis after brain MRIs that revealed numerous lesions. He ultimately did not diagnose MS, but he did stress getting enough vitamin D. In fact, he said that MS patients often receive injections of vitamin D. At that time, I was experiencing migraines almost every day. Today, I rarely get migraines, and I don't think the improvement is due only to a monthly medicine. Major contributing factors to better brain health are eating a diet rich in magnesium and getting enough vitamin D. My rate of bone loss has slowed and my bones are less porous—without using heavy-duty medications. You can read about my battle with bone loss and how I successfully increased my bone density on the Practical Dietitians website. One more thing: (knock on wood) I made it through cold and flu season without getting sick—and I’m definitely not a hermit. The big takeaway: When you eat for bone health, you’re also supporting your muscles, brain, immune system, and energy production.Have a wonderful weekend! Kind and healthy regards, Jani 🦴🤍 |
Food Hall, good recipes + a side of good health
I help more than 200 people learn to make easy, delicious foods that support strong bones and muscles, as well as overall health. From breakfast to dessert, you'll find recipes and ideas for tasty, nutritious meals and snacks.