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Food Help for Osteoporosis
~10M Americans have osteoporosis (NIH); ~44M more have osteopenia. Hip fractures kill ~20% of seniors in first year post-fracture. Nutrition + exercise + medications reduce risk. This page lists resources: BHOF, Medicare DXA, EBT supplements, fall prevention.
1. National organizations
- Bone Health & Osteoporosis Foundation (BHOF) — bonehealthandosteoporosis.org. Formerly "National Osteoporosis Foundation (NOF)." Line: 1-800-231-4222.
- American Bone Health — americanbonehealth.org. FRAX risk calculator + resources.
- NIH Osteoporosis and Related Bone Diseases — bones.nih.gov. Free info.
- Local BHOF chapters — support groups in many cities
2. Calcium — daily target
BHOF recommends 1,000-1,200 mg/day calcium (1,200 if 50+ female / 70+ male, 1,000 before). Ideally from food:
| Food | Calcium / serving | Cost / 500mg |
|---|---|---|
| Yogurt (8oz) | ~415 mg | ~$1.50 |
| Canned sardines (with bones) | ~325 mg | $2-3 |
| Fortified milk (8oz) | ~300 mg | ~$0.50 |
| Calcium-set tofu (4oz) | ~250 mg | $1.50-3 |
| Fortified cereal | ~250 mg | $1-2 |
| Leafy greens (cooked kale 1 cup) | ~177 mg | $1-2 |
| Canned salmon (3oz) | ~180 mg | $3-5 |
| Almonds (1oz) | ~75 mg | ~$2 |
Dairy + sardines + tofu + kale are most economical options for hitting calcium targets on SNAP.
3. Vitamin D — essential for absorption
Without adequate vitamin D, body CANNOT absorb calcium. Target: 800-1,000 IU/day (50+).
- Food sources:
- Salmon (3oz cooked) — ~570 IU
- Canned tuna (3oz) — ~150 IU
- Fortified milk (8oz) — ~120 IU
- Large egg yolk — ~40 IU
- Fortified cereal — varies
- UV-exposed mushrooms — varies dramatically
- Sun — 15 min on face + arms without sunscreen produces ~1,000 IU. Reduces with age / darker skin.
- Supplements — ~95% of adults 50+ don\u0027t get enough. Supplementation is standard.
4. SNAP — calcium + vit D supplements
- "Nutrition Facts" label supplements = EBT-eligible — Citracal Slow Release 1200, Bayer One A Day Women\u0027s 50+ Healthy Advantage have this label
- "Supplement Facts" = NOT eligible — most multivitamins. Verify label.
- Covered by SNAP medical deduction — if 60+ or disabled and doctor-prescribed
- Citrate vs carbonate — calcium citrate (Citracal) absorbs better empty stomach + adults over 50. Calcium carbonate (Tums, Caltrate) cheaper but requires food.
- Don\u0027t exceed 2,000 mg/day — can cause kidney / cardio issues
5. Medicare — DXA scans + treatment
- DXA Scan (Bone Density Test) — Medicare covers every 2 years for women 65+, men 70+, or if risk factors. No copay.
- Vertebral Fracture Assessment (VFA) — detects silent fractures. Covered.
- Osteoporosis medications:
- Bisphosphonates (Fosamax, Boniva, Reclast)
- Denosumab (Prolia)
- Romosozumab (Evenity)
- Teriparatide (Forteo) / Abaloparatide (Tymlos)
- Raloxifene (Evista)
- Manufacturer copay programs — Amgen Safety Net (Prolia + Evenity), Lilly Cares (Forteo), AbbVie Patient Assistance
- Medicare covers osteoporosis injections — under Part B with specific criteria (post-menopausal woman with fracture)
6. Fall Prevention — avoiding fractures
- Tai Chi for Health — A-grade evidence for fall prevention. Often free at senior centers.
- A Matter of Balance — 8-week program. Locator via senior center / AAA.
- OT home assessment — Medicare covers. Assesses home for hazards (rugs, lighting, bathroom).
- Safety equipment — grab bars, raised toilet seat, shower bench. Medicare DME.
- Hip pads — Hip Saver protectors reduce fracture ~80% in falls. Some insurance cover.
- Vision + hearing checks — falls often caused by poor vision / hearing. Medicare Advantage covers.
7. Bone-strengthening exercise
- Weight-bearing — walking, dancing, Tai Chi. ≥30 min 5x/week.
- Resistance training — weights, resistance bands, machines. 2x/week.
- SilverSneakers — free gym membership included in many Medicare Advantage plans
- YMCA Y2Y — often sliding-scale for 65+
- Senior Center classes — typically free, AAA-funded
8. For 60+ — multiple programs
- CSFP (monthly USDA box) →
- For Medicare →
- Meals on Wheels — hot meal delivery
- SFMNP (Senior Farmers Market Nutrition Program) — fresh produce
- AAA congregate meals — community meals
Need help today?
- BHOF — 1-800-231-4222
- Eldercare Locator — 1-800-677-1116
- 211 — mention "osteoporosis" or "60+"
- 1-800-MEDICARE — DXA, Prolia, etc questions
Related resources
Last updated 2026-04-30. Feed America Inc. (EIN 92-1761881).