Bone Health & Parkinson’s

People with Parkinson’s have a higher risk of fractures, especially from falls. Some contributing factors include reduced mobility, low vitamin D levels, changes in muscle strength + muscle loss and in some cases, side effects of medications. That’s why nutrition that supports strong bones is an essential part of your plan of care.

This month, we’re focusing on simple food-based strategies that help support bone strength and reduce the risk of osteoporosis and fractures. 

Calcium

Calcium is the primary mineral needed for strong bones. While dairy is a well-known source, there are plenty of plant-based and non-dairy options as well.

Calcium-rich foods to include regularly:

• Fortified plant milks such as soy, almond, or oat

• Tempeh or calcium fortified tofu

• Dark leafy greens like collards, kale, and bok choy

• Canned salmon or sardines with bones

• Tahini, almonds, and other seeds and nuts

Pro tip: calcium is best absorbed when spread throughout the day so try and include a source with each meal or snack.

Vitamin D

Vitamin D helps the body absorb calcium efficiently. Many people with Parkinson’s can have low vitamin D levels, which can weaken bones and increase fall risk.

To support healthy vitamin D levels:• Spend some time outside in sunlight when we get some warm weather this fall/winter• Include fortified foods like plant milks and cereals• Eat fatty fish such like salmon• Talk to your doctor about testing your vitamin D level and whether a supplement is appropriate

Protein

Protein helps preserve both muscle mass and bone strength. For people taking levodopa, it’s important to consider the timing of protein intake, since larger amounts may interfere with absorption of the medication.

Good sources of protein include:

• Poultry, dairy, fish and other animal sources 

• Tofu and tempeh

• Nuts, seeds, and nut butters have some protein

• Whole grains such as oats and quinoa and beans + lentils have some too

Aim for consistent intake across meals rather than concentrating it all at once.

Other Key Nutrients for Bone Strength

Several additional nutrients support bone density and reduce the risk of bone loss like: 

Magnesium: Found in pumpkin seeds, black beans, whole grains, and leafy greens

Potassium: Present in sweet potatoes, bananas, beans, and avocados

Vitamin K: Found in leafy greens such as kale, spinach, and Brussels sprouts

Remember, eating a wide variety of whole plant foods is the best way to naturally get these important nutrients in each week. 

Can’t forget about movement/exercise

In addition to a nutrient-rich diet, weight-bearing activities such as walking, resistance training, tai chi etc. can help maintain bone density and improve balance. If you can safely incorporate movement into your routine, even a few minutes a day can help support long-term bone health.

Simple Recipe Idea: Chia Pudding

• 1 cup calcium-fortified plant milk

• 3 tablespoons chia seeds

• ½ teaspoon vanilla extract

• 1 teaspoon maple syrup or honey

Mix well and refrigerate overnight. In the morning, stir and top with fresh berries and chopped almonds for an added boost of calcium and antioxidants!

I know this was a lot of information today… but I want you to remember that supporting bone health with Parkinson’s is about consistency, not perfection. Eating a variety of whole foods rich in calcium, vitamin D, protein, and other key nutrients can help reduce fracture risk and support mobility. Combined with safe movement and fall prevention strategies, nutrition is a powerful tool for staying strong and steady as we get older.