Bone health with age: food, movement and fracture risk
Bone health with age is about retaining strength and reducing fracture risk. Food, appropriate movement, falls, medicines, hormones and personal history all matter. Use your individual risk and circumstances to choose the next step in your bone-care plan.
Start with fracture risk
Discuss previous fractures after a minor fall, family history, medicines such as long-term glucocorticoids and relevant medical or hormonal conditions. Bone density measured by DXA can inform assessment, but it is interpreted with the clinical picture. Testing follows personal risk and local guidance, not an automatic scan for everyone at menopause.
Build a varied food base
Include suitable calcium-containing foods, adequate protein and enough total food. Dairy foods, calcium-fortified alternatives and some other foods can contribute, but calcium amount and absorption vary. Check fortified-drink labels. Vitamin D and any supplement need should be considered in context, rather than assuming a larger dose is always better.
Use strength, weight-bearing movement and balance
Choose activity that fits your health and current ability. Resistance work, suitable weight-bearing activity and balance practice play different roles. With osteoporosis, previous fracture or significant limitations, get an adapted plan before starting high-impact or demanding exercises. An unsupervised jumping programme is not a universal recommendation.
Reduce the chance of a fall
Review lighting, loose rugs, handrails, suitable footwear and vision where relevant. Ask whether medicines or dizziness contribute to falls; do not stop prescribed treatment yourself. Practical changes at home are part of your plan for reducing falls.
Keep treatment decisions individual
If osteoporosis is diagnosed, nutrition and exercise do not replace indicated medicines. Hormone therapy is not automatically appropriate for everyone after menopause. Discuss benefits, risks and follow-up with the clinician who knows your history. For nutritional support, vitamins D and K contribute to the maintenance of normal bones.
Read the D3+K2 schedule correctly
BMPHARMA Vitamin D3+K2 5000 IU contains 125 µg vitamin D3 and 100 µg K2 per capsule. The label says one capsule every five days, not daily. That averages 25 µg vitamin D and 20 µg vitamin K per day; it is not a personalised treatment dose.
- Vitamin D contributes to the maintenance of normal bones
- Vitamin K contributes to the maintenance of normal bones
The formula has a bovine-gelatin shell and is not vegan. It is not intended for children, pregnancy or breastfeeding. With medicines, especially vitamin-K antagonists, or a medical condition, check suitability before use. Do not combine high-dose products or change prescribed treatment yourself. A varied diet and healthy lifestyle remain important.
See the full formula, portion and precautions
Frequently asked questions
Does K2 make any vitamin D dose safe?
No. The presence of K2 is not permission to increase vitamin D or ignore total intake and medicines.
Should everyone with lower bone density start jumping?
No. Impact and resistance exercises need to match fracture risk and capability; get an adapted plan when risk is higher.