Bones are living tissue — they are constantly being broken down and rebuilt. Up until around age 30-35, you are still building net bone (peak bone mass). After that, there is a gradual loss of about 0.5% per year in women and slightly less in men. In women, this loss accelerates sharply around menopause (an average of 1-3% per year in the first 5-10 years after), after which it levels off again.

The result: from your 50s onwards, bone density noticeably decreases for many. Therefore, it is wise to be more conscious from your 40s about the nutrients that help maintain your bone density — both through diet and, where necessary, through targeted supplementation.

The five most important nutrients for bones after 40

1. Calcium — the building block

Calcium is the main raw material for bones and teeth. For adults, the recommendation is 950 milligrams per day; for post-menopausal women and men 60+, 1000-1200 milligrams is often advised. Good sources: dairy, fortified plant-based milks, sardines with bones, almonds, sesame seeds, broccoli, and kale. For those who consume little dairy or have an increased risk, considering a calcium supplement is sensible.

1. Vitamin D3 — for calcium absorption

Without sufficient D3, your intestines absorb only limited calcium from your food. For the Dutch 40+ demographic, a daily D3 supplement (especially outside the summer months) is almost always advisable.

1. Vitamin K2 — for proper calcium distribution

K2 ensures that absorbed calcium is directed to your bones instead of your blood vessels. Especially with higher D3 dosages, K2 becomes increasingly important.

1. Magnesium — often forgotten, crucially present

Magnesium is needed to activate vitamin D and also plays a direct role in bone structure. A deficiency is common (especially in older people, athletes, and those with chronic stress) and often goes unnoticed. Good sources: nuts, seeds, legumes, dark green leafy vegetables, and dark chocolate.

1. Protein, zinc, and silicon — the structural builders

Bones consist of approximately 50% protein (collagen matrix). Sufficient protein intake (at least 0.8-1.2 grams per kilogram of body weight per day, higher for active individuals over 40) therefore remains critical. Zinc is a cofactor for collagen production and is recognized by EFSA for the maintenance of normal bones. Silicon plays a role in connective tissue formation and is included in many bone formulas.

Source: EU Register on nutrition and health claims(Regulation (EU) 432/2012 — officially authorised health claims).