Nuts and seeds deliver magnesium along with healthy fats and protein. About 90 percent of hip fractures in older adults happen because of falls. A large study found that people eating more protein had higher bone mass density throughout their bodies. One study found that women who did high jumps twice daily for four months had much better hip bone density than women who didn&#x2019;t jump at all. As a precaution, people who regularly eat liver (a rich source of vitamin A) are advised not to eat liver more than once a week, and not to take supplements containing retinol (a form of vitamin A usually found in foods that come from animals). The vegan diet contains little, if any, vitamin D without fortified foods or supplements but, for everyone, sunlight on the skin in spring and summer is the main source of vitamin D.<\/p>\n

If you're bringing up your baby or child on a vegan diet, you need to ensure they get a wide variety of foods to provide the energy and nutrients they need for growth. If you've been diagnosed with osteoporosis, your doctor may prescribe calcium and vitamin D supplements as well as osteoporosis drug treatments if they have concerns that your calcium intake may be low. Some groups of the population are at greater risk of not getting enough vitamin D, and the Department of Health and Social Care recommends that these people should take a daily 10 microgram (400IU) vitamin D supplement all year round. However, everyone should consider taking a daily vitamin D supplement during the autumn and winter when we cannot make vitamin D from sunlight. From late March or early April to the end of September, you can make vitamin D from sunlight by having short daily periods of sun exposure without sunscreen. Poor bone health can cause conditions such as rickets and osteoporosis and increase the risk of breaking a bone from a fall later in life.<\/p>\n