Vitamin Intake for Bone Strength | Fragile Bones

Nutritional Advice

Vitamin D

Also known as the 'sunshine vitamin', vitamin D helps your body to absorb calcium. Without it, your body takes calcium from your bones which weakens them.1

Absorption of calcium and vitamin D1

85% calcium absorption in presence of vitamin and 15% calcium absorption in absence of vitamin
85% - the extra amount of calcium we can absorb if we have enough vitamin D.
15% - the maximum amount of calcium we absorb without vitamin D.

The following foods are good sources of vitamin D1

Fatty fish as a source of vitamin D

Oily fish

Oily fish like salmon and mackerel are the best natural sources of vitamin D. Try eating oily fish once or twice a week to increase your intake.

Eggs contain small amount of vitamin D


Eggs also include a small amount of vitamin D. Remember, it's not recommended to eat more than 7 eggs a week, or just 5 if you have high cholesterol.

Orange juice and dairy products containing vitamin D

Fortified foods

Vitamin D is also added to some foods, including milk, dairy products, orange juice, soya milk and fortified cereals. You'll find more details on the food packaging.

Vitamin D tablets and supplements


If you still find it difficult to consume enough vitamin D or spend a lot of time inside, a daily vitamin D supplement is often a good idea, especially for seniors. Consult your doctor for more information.

In more detail

There's a reason why vitamin D is also known as the sunshine vitamin: depending on the quality and quantity of sunlight in your area, your body can produce enough vitamin D by just being outside for 10 minutes.2 Unfortunately, we can't rely on this every day due to the amount of time we spend inside and our use of sunscreen when we do go outside.
As so few foods naturally contain vitamin D and it's difficult to rely on the sun, a vitamin D supplement is often highly recommended, in particular for people aged over 60.1,2 In fact, scientific testing has proven that adequate vitamin D intake reduces the risk of falls and fractures in seniors.2 If you're not sure if you consume enough vitamin D, consult your doctor.