Increasing bone density (or bone mass) is essential in helping prevent specific conditions that can cause significant physical health concerns in later years. In fact, after you pass your 30th birthday your bone mass is in natural decline so foods that lower bone density are more important.

What is Bone Density

Essentially, bone density is a measure of the grams of calcium in an area of bone. People with higher bone densities are more inclined to ward off osteoporosis, fractures and broken bones in later years. Bone mass can be increased substantially through a mixture of diet and exercise.

At weight loss boot camp we work hard to make sure you know every trick in the book to maintain or increase your bone density. We’re all most likely aware that adding vitamin D and calcium to your diet is a sure fire way of increasing the density of bones. However, a number of foods also do the opposite and reduce density levels.

Red Meat

According to a Harvard Medical School Study of over 100,000 women over a span of 10 years showed women who eat too much protein are more likely to have a bone fracture. The study found that ladies who ate red meat over 5 times a week were far more likely to have a fracture than those who ate meat only once a week.


Caffeine is also considered to add to the increased chance of a bone fracture and a study conducted by the Swedish Department of Toxicology’s Food Administration showed women who drank over 330mg of caffeine a day were more likely to have an issue. A Framingham Osteoporosis Study of soft drinks of 1,413 women showed that women who drank caffeinated soft drinks, such as cola were far more likely to have a lower bone density than those who drank regular soft drinks. The addition of phosphorous is also thought to have an effect here too.

Vitamin A

A Nurses Health Study of women taking Vitamin A doses found that women taking over 3000mg a day were twice as likely to fracture a hip than women who took under 1500mg. Too much of the retinol form of Vitamin A causes a fall in Vitamin D absorption. This retinol form of vitamin D can be found in supplements, as well as yolks, dairy and liver. The alternative beta carotene from has not been linked to any such issues.


Sodium causes the excretion of calcium and is found in processed foods as well as in salt.


Alcohol can also cause problems for calcium and vitamin D absorption and is found to increase the risk of osteoporosis and a lower bone density.


These are found in healthy foods such as spinach, rhubarb and others and though these foods have calcium, this form of salt reduces the amount of calcium absorbed. However, they have no impact on calcium rich foods eaten at the same time.

Healthy bones are central to a healthy lifestyle and fortunately, knowledge is power.

Preventing bone density loss is an essential part of maintaining your good health. As we grow older we can maintain good bone density with healthy foods and also weight bearing exercise (and resistance training).