Preventing Osteoporosis After 45: Calcium, Vitamin D, Exercise & Bone Density Screening

After 45, bone resorption begins to outpace formation. Women lose 1–2% bone density annually post-menopause; men decline more slowly but catch up by 70. Osteoporosis (T-score ≤−2.5) leads to fragility fractures (hip, spine, wrist).

Nutritional Targets (Daily)

Nutrient	RDA (51–70)	Top Sources
Calcium	1200 mg (W) / 1000 mg (M)	Dairy (300 mg/cup), fortified plant milks, tofu (calcium-set), sardines, kale, bok choy
Vitamin D	600 IU (800 IU >70)	Sunlight (10–30 min midday), fatty fish, fortified foods, supplement (D3) often needed
Magnesium	320 mg (W) / 420 mg (M)	Nuts, seeds, legumes, whole grains, dark chocolate, leafy greens
Vitamin K2	90 mcg (W) / 120 mcg (M)	Natto, cheese, egg yolks, chicken, fermented foods
Protein	1.0–1.2 g/kg	Lean meat, fish, eggs, dairy, legumes, quinoa

Lifestyle Pillars

• Weight-Bearing Exercise: 30 min × 5/wk (walking, jogging, dancing, tennis).
• Resistance Training: 2×/wk major muscle groups (stimulates bone formation).
• Balance/Flexibility: Tai chi, yoga – prevents falls.
• Avoid: Smoking, excess alcohol (>1 drink/day W, >2 M), cola (phosphoric acid), very high sodium.

Screening

• DEXA Scan: Women 65+, Men 70+ (or earlier with risk factors: fracture, steroids, rheumatoid, low BMI, smoking).
• FRAX Tool: 10-year fracture probability; guides treatment threshold.

Early, consistent investment in bone health pays lifelong dividends. Discuss personalized plan with your clinician.