Bone Health Support Diet

The Bone Health Support Diet is a specialized program designed to provide mineral-rich meals that support healthy bones at every stage of life. Healthy bones require balanced nutrition to build and maintain density, which is why this plan is high in key nutrients including calcium, magnesium, phosphorus, potassium, and vitamin A. To accommodate common sensitivities and support optimal nutrient absorption, this meal plan is strictly gluten-free, relying on naturally safe grains and whole foods instead of wheat, barley, or rye. This approach aligns directly with insights from your PlexusDx genetic report, which analyzes specific genes that influence your skeletal health. For instance, genes like VDR and CYP24A1 determine how efficiently your body utilizes Vitamin D, while CASR helps regulate calcium and magnesium levels in your blood. Other markers, such as LRP5 and TNFSF11, play roles in bone formation and the ongoing remodeling process, making a nutrient-dense, inflammation-conscious diet essential for your long-term wellness.

Scientific evidence emphasizes that bone health is not just about calcium; it requires a complex synergy of minerals and vitamins to maintain structural integrity and prevent degradation. This program was created with five key nutrient pillars in mind, ensuring you receive the precise dietary signals your body needs to build stronger bones:

Calcium: Essential for building bone structure. This plan targets at least 1,200 mg per day using ingredients like fortified milk beverages, almond butter, Greek yogurt, and sardines. It also limits salt intake to prevent calcium loss through urine.
Vitamin D: Critical for increasing calcium absorption. Since obtaining sufficient levels from food alone is difficult, daily supplementation is often recommended year-round to support genes like VDR.
Magnesium: Plays a structural role in bone maintenance and modulates inflammation. You will get over 500 mg daily from sources like dark chocolate, almonds, and leafy greens.
Phosphorus: Supports bone augmentation. This plan provides natural sources from animal and vegetable products while strictly eliminating phosphate additives found in cola, fast food, and frozen processed meals, which can interfere with calcium metabolism.
Potassium & Vitamin C: Potassium (at least 3,400 mg daily from avocado, spinach, bananas, and beans) helps prevent bone breakdown, while Vitamin C from fresh fruits and vegetables is essential for synthesizing bone collagen.

To get started, click the button below to access your personalized meal planning tool. If you see a recipe that doesn't fit your preferences or needs a specific adjustment, you can easily find a delicious alternative. Just follow these steps:

Locate the meal you want to change on your planner.
Click the three dots in the corner of the recipe card.
Select “Swap recipe” from the menu.
Choose “Swap” to change just that meal, or “Swap all” to replace it for future weeks too.
Keep clicking “Swap” to browse through alternatives that match the plan’s rules (like gluten-free) until you find one you love.

PlexusDx provides educational information about genetic predispositions only. This content is not medical advice. Always discuss genetic findings, test results, symptoms, and treatment decisions with your healthcare provider or an allergist to determine appropriate care for your situation.

Meal Planning Tool ➜

Diets & Meal Plans