Building and Maintaining Strong Bones for Life
In Good Health | written by: LINDA STEPHENS
Photo courtesy Ginger Jordan/Unsplash
BONE HEALTH ISN’T SOMETHING to think about only in later years. It requires a lifelong commitment—from younger ages, the prime years for building bone mass, to age 30 (the time most people reach peak bone mass) and beyond when the focus shifts to maintaining bone density and preventing loss, to older years when bone breakdown naturally outpaces bone formation increasing fracture risk, especially in women after menopause and in men over age 65.
Your bones provide structure, protect vital organs, anchor muscles and store essential minerals such as calcium and phosphorus. Poor bone health can lead to osteoporosis, breaks and mobility loss, but with nutrition, the right habits and targeted supplements, you can keep your bones strong and resilient throughout life while reducing the risk of future problems. So, think of bone health as a long-term investment: the choices you make today (for yourself and your kids) help ensure mobility, strength and independence for decades to come.
Here’s what you need to know.
NUTRITION FOR STRONG BONES
Your bones are living tissue that constantly remodel themselves. To stay strong, they need a steady supply of nutrients including:
• Calcium: Calcium is the primary mineral in bone, giving it strength and structure.
Best food sources: Dairy products (milk, yogurt, cheese), fortified plant-based milks, leafy greens (kale, collard greens, bok choy), canned salmon or sardines with bones, and almonds.
• Vitamin D: Without vitamin D, your body can’t absorb calcium effectively.
Best food sources: Fatty fish (salmon, mackerel, tuna), fortified dairy and plant milks, egg yolks. Sun exposure (10 – 15 minutes a few times a week) provides vitamin D too.
• Protein: Bones are about 50% protein by volume, forming a matrix that calcium and other minerals bind to.
Best food sources: Lean meats, poultry, fish, eggs, beans, lentils, Greek yogurt, tofu and nuts.
• Magnesium: important for bone structure; found in nuts, seeds, whole grains and leafy greens.
• Vitamin K: important for bone mineralization; found in kale, spinach and broccoli.
• Phosphorus: works with calcium to build bone; found in meat, dairy, nuts and beans.
• Potassium: helps neutralize acids that can leach calcium from bone; found in bananas, potatoes, sweet potatoes and beans.
LIFESTYLE HABITS FOR BONE STRENGTH
The choices you make each day have a huge bearing on your bone health. Here are some quick tips to keep you on a strong path.
• Weight-Bearing Exercise
Activities such as walking, running, hiking, dancing, tennis and strength training stimulate bone growth and density. Children should get at least 60 minutes of activity daily, while adults should aim for 150 minutes of moderate activity weekly plus a minimum of three days of resistance training.
• Avoid Smoking and Excessive Alcohol
Smoking weakens bones, and too much alcohol interferes with calcium absorption and bone remodeling. Keep alcohol intake to no more than one to two drinks per week.
• Maintain a Healthy Weight
Being underweight increases bone loss risk. Carrying too much weight can strain joints. Aim for a balanced weight.
HELPFUL SUPPLEMENTS
While food is the best source of nutrients, supplements can be beneficial if your diet or lifestyle leave gaps. But always check with a healthcare provider before starting supplements, especially for children, pregnant women or those with health conditions.
• Calcium: Calcium carbonate and calcium citrate are the most absorbable forms. For best absorption, take in divided doses (no more than 500–600 mg at a time).
• Vitamin D3/K2: Often paired with calcium to enhance absorption; D3/K2 are generally more effective than D2 at raising blood levels.
•Magnesium: Many adults don’t get enough from diet alone.
• Vitamin K2: Works with vitamin D to help calcium bind to bone and not deposit in arteries.
• Collagen peptides: Provide amino acids that support bone matrix and joint health.
BONE HEALTH ACROSS THE YEARS
• For Children & Teens:
– Emphasize dairy or fortified plant milks, leafy greens and active play.
– Limit sugary drinks, which can crowd out calcium-rich beverages.
– Encourage weight-bearing sports such as basketball, soccer or gymnastics.
• For Adults:
– Continue regular strength training and cardio.
– Monitor vitamin D levels, especially if you spend little time outdoors.
– Include protein at every meal to help preserve muscle and bone.
• For Older Adults:
– Prioritize balance and fall-prevention exercises such as tai chi or yoga.
– Increase focus on high-calcium, high-protein meals.
– Discuss bone density screening (DEXA scan) with your doctor.
For more on keeping bones strong, please contact me through my website at lindamstephens.com.
