Skip to main content

This website is intended for patients who have been prescribed Evenity®▼ (romosozumab) and have signed up to the support programme.
Information placed on this digital platform is not intended as a substitute for consultation with your doctor.

HINT
The recommended daily intake is (unless your doctor has advised you otherwise)

Feed your bones

Generally speaking, people with osteoporosis should aim for a healthy, balanced diet that's rich in calcium and vitamin D, as these nutrients are the most important for bone health. Always consult your doctor or nurse for advice before changing your diet.

Calcium-rich foods

Calcium is vital for bones because it helps to give them strength and rigidity. The hardness of the bone is provided by
minerals containing calcium, so calcium is important to maintain the structure of the bone. You should aim to get
1,000mg of calcium a day. Always consult your doctor for advice before changing your diet.

Here is a quick guide to how much of each food would contain 100mg of calcium:

 

 

 

Vitamin D-rich foods

Vitamin D is vital because it helps with calcium absorption. You should aim to get 20mcg/800 units of vitamin D a day. You can get this through exposure to sunlight and diet or supplements. For vitamin D, you should look for fortified products, such as soya milk and cereals. If you follow a gluten-free diet, you may benefit from a vitamin D supplement. Always ask your doctor’s advice.

Choose foods that are rich in vitamin D, such as:

12-13mcg (per portion)

1 small can pink salmon in brine (drained)
1 portion grilled salmon
1 grilled kipper fillet
1 grilled rainbow trout fillet
1 portion smoked mackerel

3-4mcg (per portion)

1 mug malted hot drink (check the label)
1 small can cooked crab
1 small tin sardines in tomato sauce
Scrambled eggs/plain omelette (2 eggs)

0.5-2mcg (per portion)

1 sachet powdered build-up shake
1 glass fortified soya milk
1 boiled egg
1 portion fortified cornflakes/ branflakes
1 boneless grilled pork chop
1 thick slice corned beef

Sources of calcium for a vegan, vegetarian or non-dairy diet

Types of fish and meat, and dairy products, are rich in calcium, as are a lot of foods that contain gluten. But don't worry if you don’t eat any of these food types. There are plenty of other choices to help you get the calcium you need in your diet.

What effect does osteoporosis have on my bones?

Healthy food when you’re out and about

There are many snacks you can easily eat on the go that are rich in calcium. Try popping some of these in your bag before you leave home:

Almonds and Brazil nuts are a great choice, as are dried apricots and figs. Little easy-peel citrus fruits like tangerines and satsumas are easy to eat anywhere, as are sesame snacks.

Curry can be a good choice, too, for example, boiled rice and naan bread provide a good source of calcium. And any dish, in any restaurant, that you have salad with can provide plenty of calcium, as lettuce is also a good source.

Restaurants tend to have tofu dishes and many meals contain sesame seeds, which are great sources of calcium. If you eat fish, go for oily types, such as mackerel.

For vitamin D, you could pack a sesame snack. Or a little bottle of orange juice or a carton of yoghurt. If you’re eating in a restaurant, you should find that the menu has plenty of choices to help you get enough vitamin D and calcium.