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  • Q&A with Australian Health Practitioners

    Are multi-vitamins effective in preventing osteoporosis?

    Related Topic
    Osteoporosis & Bone Health
    • 1 answer
    • Chris Fonda
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    Chris Fonda

    Dietitian, Nutritionist, Sports Dietitian

    As an Accredited Sports Dietitian, APD and athlete (springboard diver), Chris has both professional and personal experience in sport at the sub-elite and elite level.Chris … View Profile

    Multi-vitamins can certainly help with osteoporosis such as calcium and vitamin D BUT, they shouldn't replace foods which contain these important nutrients. People at risk of osteoporosis include the elderly, those who work indoors, wear sunscreen all the time, work outdoors but are covered up (e.g. miners), athletes who train indoors and those with dark skin.

    Adequate vitamin D can be achieved through 15-30 minutes of low sun exposure each day (times will vary depending on the season) but some foods also contain small amounts of vitamin D. These foods include fortified milks and margarines, eggs, oily fish, and some plant-based oils.

    Calcium is found in high amounts in dairy products such as low fat milks (low fat varieties often contain more calcium compared to full fat), yoghurts and cheese. When choosing high calcium products look for a product that will give you around 300mg of calcium per serve. Adults need around 1000mg of calcium per day for optimal bone strength.

    Physical activity is another way to help prevent against osteoporosis, especially weight/ resistance training. This type of training puts strain on the skeletal system which promotes bone building. For an exercise program to help prevent osteoporosis consult an Accredited Exercise Physiologist (AEP), you can find one at www.essa.org.au

    For more dietary advice, tailored to your needs, consult an Accredited Practising Dietitian (APD) who can provide you with expert nutrition advice and guideance with regards to osteoporosis. You can find an APD by logging onto www.daa.asn.au

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