Reviewed by Dietitian Kelly Plowe, M.S., RD
Key Points
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After 50, hormonal shifts, muscle loss and lower calcium absorption accelerate women’s bone loss.
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Foods rich in calcium, vitamin D, magnesium and vitamin K—like leafy greens and prunes can help.
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Strength training, limiting alcohol and an anti-inflammatory diet can help build strong bones.
After age 50, women experience a natural acceleration in bone loss due to hormonal changes, shifts in muscle mass and age-related declines in calcium absorption. These changes make nutrition one of the most powerful tools for maintaining strong bones over time. “Maintaining strong bones is important not just to prevent fractures but also to protect your heart from potential increased risk of plaque formation,” says preventive cardiology dietitian Michelle Routhenstein, M.S., RD, CDCES.
Foods rich in calcium, vitamin D, magnesium, vitamin K and antioxidants play a key role in bone remodeling, protecting bone tissue and supporting better bone density as you age. Here are the top foods dietitians recommend most for women over 50.
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1. Leafy Greens
Collard greens, kale and bok choy supply highly bioavailable calcium, along with magnesium and vitamin K. “These micronutrients are essential for bone remodeling—the daily repair of bones that keeps them strong,” says Melinda Piatek, M.B.A., RD, LDN, CDN.
What sets leafy greens apart from other vegetables is their bioavailability. The calcium in low-oxalate greens like bok choy and collards is more easily absorbed than the calcium in some other plant foods. They also provide potassium and antioxidant compounds that help reduce inflammation and support overall bone health.,,
Studies have found that eating vitamin K–rich greens is associated with a lower risk of fracture-related hospitalization in older women and may help improve osteocalcin activation, a marker of bone strength.,,
2. Prunes
Prunes are one of the most well-researched foods for supporting bone health in menopausal and post-menopausal women. They’re rich in plant polyphenols—natural compounds with antioxidant and anti-inflammatory properties that help protect bone cells from damage.
“Prunes may help protect bone health by reducing inflammation and oxidative stress, slowing the activity of cells that break down bone, and supporting the cells that build new bone,” says Piatek. They also contain prebiotic fibers that support a healthy gut, which experts say may be linked to stronger bones.
In addition to their anti-inflammatory properties, “prunes are notable for their boron content, and research shows that regular prune consumption can slow bone loss in postmenopausal women,” says Routhenstein., Boron is important for bone health because it helps your body absorb and retain calcium and magnesium and supports healthy levels of hormones like estrogen that protect against bone loss.
3. Fatty Fish
Fatty fish like sardines and salmon offer a beneficial mix of nutrients for bone health, including vitamin D and calcium when bones are eaten. They’re also rich in omega-3 fatty acids, which reduce inflammation and support healthy bone turnover.,
“A superfood packed into a tiny can, sardines are rich in vitamin D, which is crucial for calcium absorption,” says Jennifer A. Wagner, RDN, women’s health expert. Their omega-3 content may also help reduce bone resorption, the natural process by which bone is broken down.
Recent research shows that while diets high in saturated fats may negatively affect bone density, polyunsaturated fats (PUFAs)—especially omega-3s like those found in fatty fish—can have protective effects.
4. Low-Fat Dairy
“Low-fat dairy remains one of the most efficient ways to meet daily calcium needs,” says Piatek. Calcium is a key nutrient for maintaining strong bones, as bone density naturally declines with age. Dairy products also provide high-quality protein and vitamin D (when fortified), both of which support healthy bones.
Wagner shares that strained Greek-style yogurt is especially beneficial because it’s a more concentrated source of calcium and protein. A 5.5-ounce serving provides nearly 15% of the recommended daily calcium intake for women over 50., Fermented dairy products like yogurt and kefir may offer additional benefits. Recent research suggests that fermented dairy was associated with a lower risk of fractures in older adults.
5. Pumpkin Seeds
“Pumpkin seeds are a good source of magnesium, a mineral that helps activate vitamin D and supports bone density,” says Routhenstein. A one-ounce serving provides about 168 mg of magnesium—roughly 50% of the daily value for women in this age group.,
Some studies have linked inadequate magnesium intake to lower bone mineral density, greater calcium loss from bone, and a higher risk of fractures in older adults, while a higher magnesium intake is linked to greater bone mineral density and may help protect against age-related bone loss. ,
Other Strategies to Support Strong Bones
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Stay active. Regular activities—like walking, stair climbing or jogging—provide the impact bones need to stay strong. Piatek says these movements are essential for stimulating daily bone remodeling, which naturally slows with age. Even short bouts of activity throughout the week can positively impact bone density.
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Add resistance training to your routine. “Strength training and weight-bearing exercises stimulate bone formation and maintain density, while adequate vitamins, minerals, antioxidants and protein support repair,” says Routhenstein. Research shows that resistance training during peri- and early post-menopause can help prevent both bone and muscle loss.
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Follow an anti-inflammatory eating pattern. Routhenstein emphasizes that “a nutrient-adequate, anti-inflammatory diet can help reduce chronic inflammation, which can accelerate bone loss.” This includes foods rich in antioxidants, polyphenols and healthy fats—such as fruits, vegetables, nuts, olive oil and fatty fish. These nutrients support bone remodeling and benefit overall cardiometabolic health.,
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Limit alcohol consumption. Drinking alcohol can interfere with bone remodeling and accelerate calcium loss, particularly if you drink often and in large amounts. Piatek recommends minimizing alcohol intake to reduce its impact on bone density, particularly as hormonal shifts already increase fracture risk during and after menopause.
Our Expert Take
Women over 50 don’t need a complicated plan to support bone health—just a consistent routine built around nutrient-dense foods, regular movement and simple lifestyle habits. Prioritizing foods rich in calcium, vitamin D, magnesium and vitamin K—like leafy greens, low-fat dairy, prunes, pumpkin seeds and fatty fish—provides the nutrients bones rely on as you age. Paired with strength training and regular weight-bearing activity, these choices can help women feel strong, capable and healthy, well into their 50s and beyond.
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