Dr Oz: Bone Booster Plan for 30’s, 40’s & 50’s

Doctor Oz did a segment on Osteopenia & Osteoporosis, which he followed up with this Bone Booster Plan for every decade. Whether you are in your 30’s, 40’s or 50’s, it is not too late to prevent bone fractures.  Dr Oz was joined by Vonda Wright again to discuss how to strengthen your bones and fight off Osteoporosis and Osteopenia. Dr Oz: Bone Booster Plan for Every Decade

Dr Oz’s Bone Booster Plan: 30’s

If you are in your 30’s, you want to get 600 mg of calcium along with 400 IU of vitamin D.  The vitamin D helps your body absorb the calcium.  You can get calcium from food in items like cheese, skim milk and even dried figs.  Vitamin D can be found naturally in sardines, tuna and cod liver.  However, you can of course take vitamin D and calcium supplements as well.

Dr Oz’s Bone Booster Plan: 40’s

If you are in your 40’s you should make sure you are eating enough healthy fats to help your body absorb the calcium.  Healthy fats can be found in avocados, almond butter and olive oil to name a few.  You should also get vitamin k2 to help prevent excess bone loss.  Natural sources of vitamin k2 can be found in kefir and egg yolks.  In your 40’s, you should also add 18 mg of iron to your supplements.  Dr Oz did not explain why you only need iron in your 40’s though, does anyone happen to know the reason or have a guess?

Dr Oz’s Bone Booster Plan: 50’s

If you are in your 50’s, Dr Oz said you should add more protein to your diet because women in their 5-‘s tend to fail at getting enough protein.  Apparently, protein can help reduce your chances of a hip fracture.  Protein can be found in beans, legumes, egg whites, soy products, edamame, soy milk and tofu.  Dr Oz also suggested increasing your calcium intake to 1200 mg a day in your 50’s, but still take it in 600 mg doses at a time, because your body cannot absorb more than 600 mg of calcium at a time.  Continue taking 400 IU of Vitamin D, and iron is no longer necessary, according to Dr Oz.


  1. gary mclean says

    Not that I feel left out of the discussion because I am in my middle 60’s but . . . .

    Is there a Bone Booster Plan for us survivors of the 60’s in our 60’s?

  2. Alice says

    I am in my 80’s and have ostopenia in 1 hip only.
    What should I do?
    I also have no balance and lower back disk bulges on the right & left sides. I shuffle when I walk because my legs do not work like they did 5 years ago.

  3. Rebecca says

    The best way to supplement calcium by far is by using a food form calcium. The other options are lime stone, bone meal (ground up bone), oyster shell, or things like that not meant for the body. Food form calcium comes from algae and is much more absorbable by the body. New Chapter and Garden of Life both make food form calcium. When a women turns 30 she begins to lose bone mass so it’s a good idea to take calcium from that point on. When you are taking a food form calcium you only need 750 – 800 mg or so rather than 1500 mg since you will be absorbing it rather than depositing it into arteries and joints like with other forms. Women who are still menstruating need iron because they are losing it. Pregnant women need more and women who are not menstruating do not need iron supplementally unless they are anemic. Calcium interferes with the absorption or iron so they should be taken at different times.

  4. Rosanne says

    Thank you so much, Rebecca! I take calcium derived from algae and there is not much
    written about it. You have been very informative.

  5. Rita Small says

    How about advice for women who already have osteoporosis and don’t want to take drugs? The drugs available have serious side effects that many cannot tolerate. The advice to eat more protein seems to contradict research suggesting too much protein may add to development of osteoporosis.

  6. sunny galvez says

    I’m in my mid 40’s and I have psoriasis arthritis. My body rejected humor and enbrel. What can I use for my bones. How much calcium or other vitamins can I take.
    Thank you,
    Sunny Galvez

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