Bone-Boosters for Your 40s
Keep the bone-boosting regimen explained for your 30s, but add a few additional foods and supplements:
Healthy fats like olive oil, almond nut butter and avocado, to absorb calcium and transport vitamin D.
Vitamin K2 found in egg yolk; kefir, a cultured, fermented milk product; and fermented cheese, like cottage cheese, helps to prevent excess bone loss and increases bone density in people with osteoporosis.
Iron is also essential for bone formation. Add 18 mg a day to your daily supplements dose.
Bone-Boosters for Your 50s
The majority of women in this age group don’t get enough protein. Adding increased amounts of protein to your diet helps with bone growth and helps reduce hip fracture risk. Examples of healthy protein are legumes and eggs, or try soy protein found in soy milk, edamame and tofu.
This decade brings about one of the biggest physical changes for women: menopause. As one approaches menopause, their vitamin needs change drastically:
Calcium increases to 1200-1500 mgs a day.
Iron decreases to 8 mg per day if you are a woman who is still menstruating in her 50s. After menstruation ceases, eliminate iron supplements from your bone-boosting plan.
Vitamin D needs remain the same.