Natural remedies & lifestyle tips
- Eat calcium-rich foods daily: milk, yogurt and cheese, canned sardines or salmon with bones, kale, broccoli, bok choy, and calcium-fortified foods
- Get enough vitamin D, which helps your body absorb calcium, from fortified foods, fatty fish and some sunshine
- Stay active with weight-bearing exercise such as walking, dancing or climbing stairs
- Do not smoke, and drink alcohol only in moderation
- Ask your doctor whether a bone density test is right for you; osteoporosis usually has no symptoms until a bone breaks
Make it at home
Yogurt, Almond & Fig Bowl
- 1 cup plain yogurt
- 2 dried figs, chopped
- 1 tablespoon sliced almonds
- 1 teaspoon chia seeds
- A drizzle of honey (optional)
- Spoon the yogurt into a bowl.
- Top with figs, almonds and chia.
- Drizzle with honey if you like.
Yogurt is one of the richest everyday sources of calcium. Contains dairy and tree nuts.
Sardine & Greens Toast
- 1 can sardines in olive oil (with bones), drained
- 2 slices whole-grain toast
- 1 cup baby kale or spinach
- Juice of half a lemon
- Black pepper
- Toss the greens with the lemon juice.
- Pile the greens onto the toast.
- Top with mashed sardines and black pepper.
Canned sardines with their soft bones provide both calcium and vitamin D. Contains fish.
Naturáis products to explore
Vitamin D3 2,000 IU
Vitamin D3 (cholecalciferol) in a softgel. 100 softgels.
View product → Naturáis StoreBone Support Strips
Dissolving raspberry strip with vitamin D3 (2,000 IU) and vitamin K2 (120 mcg). Maximum one strip a day. 30 strips.
View product → Naturáis StoreMagnesium Glycinate
275 mg of magnesium per three-capsule serving. Magnesium is one of the minerals in bone. 90 capsules.
View product →*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. Products marked “Naturáis Store” are sold by Naturáis; Only Nature's Finest may earn from purchases made through these links.
Talk with your doctor. Adults need 600–800 IU of vitamin D a day, and the upper limit is 4,000 IU a day from all sources, so check your total if you take more than one product with vitamin D. Vitamin D can interact with some statins, steroids such as prednisone, thiazide diuretics and orlistat. Calcium can interact with thyroid medicine and some antibiotics, and the vitamin K2 in Bone Support Strips can seriously interact with the blood thinner warfarin. Talk with your doctor before starting, especially if you take medicine or have a kidney or parathyroid condition.
Written by Bill Delanoy for Only Nature's Finest. Last updated 2026-10-20. Educational content only, not medical advice.