A major new study questions vitamin D and calcium supplements – for bone health, eat these 5 foods

If you take vitamin D or calcium for your bones, you might want to think again.

A major new BMJ study suggests that taking either of these popular supplements may have limited benefit when it comes to preventing fractures or falls for most adults as we age.

The large systematic review and meta-analysis pooled data from 69 randomised controlled trials involving more than 153,000 people. Researchers concluded that routine supplementation for the general adult population is probably not justified purely for fracture and fall prevention.

But experts say the findings don’t mean we should ditch vitamin D and calcium entirely – and warn that the headlines don’t tell the full story.

‘While the review is useful, I do not think it means vitamin D or calcium is irrelevant. Bone health is much more complex than one supplement alone and needs to be looked at in context,’ says Natasha Draycott, lead nutritionist at Rheal.

Draycott says she takes a much wider approach to bone health, focusing on strength training, diet (including protein intake) and existing nutrient deficiencies to help keep bones strong as we age.

‘Supplements are not a magic fix on their own, but that does not mean they are useless,’ she adds. ‘Diet is hugely important because your bones need a constant supply of nutrients to stay strong as you age. Calcium and vitamin D matter, but so do things like protein, magnesium, vitamin K and healthy fats.

‘One of the benefits of getting nutrients from food is that you naturally consume a wider mix of bone-supporting nutrients together, rather than focusing on just one or two in isolation.’

So if supplements are not the answer, what should we be eating to support healthy bones as we age?

1. Yoghurt or kefir

‘Yoghurt and kefir are great for calcium and protein, which both help maintain strong bones,’ says Draycott. ‘Fermented dairy can also support gut health, which may help with nutrient absorption.’

2. Oily fish like salmon or sardines

‘These are one of the few foods naturally rich in vitamin D,’ she says, adding that sardines also contain calcium from their edible bones.

3. Leafy greens like kale and pak choi

‘Kale and pak choi are packed with nutrients like calcium, magnesium and vitamin K, which all help support bone strength,’ says Draycott.

4. Nuts and seeds

‘Almonds, chia seeds and sesame seeds contain minerals like magnesium and phosphorus that help support healthy bones,’ she adds.

5. Protein-rich foods like eggs, beans and tofu

‘Protein is really important for maintaining both muscle and bone strength as we age, but it’s something older adults often don’t get enough of,’ she says, highlighting that appetite can decrease with age, making it harder to get the nutrients needed to support both muscle and bone health.

We all know that diet is just one piece of the puzzle when it comes to overall health – which is why Draycott says regular strength training, movement and maintaining muscle mass are also important for reducing fracture risk as we age.

‘Calcium is usually quite achievable through food if you’re eating a balanced diet, but vitamin D can be trickier, especially in the UK, where sunlight levels are low for much of the year,’ she adds.

‘As we get older, our bodies also become less efficient at producing vitamin D from sunlight, so some people may still benefit from supplements, particularly during the winter months or if they spend a lot of time indoors. Ideally, though, supplements should complement a healthy diet, not replace it.’