Simple Steps You Can Take to Boost Bone Health for Life Nayana Ambardekar, MD - WebMD
go to original December 24, 2023

Weak and brittle bones don’t have to be part of aging. Your bones are a living tissue that rebuilds itself. Your bone mass reaches its peak between your mid 20s and mid 30s. You can “borrow” from that banked strength as you get older. Here’s how to get, and keep, your bones dense at any age.

Calcium: Why You Need It

If you’re like most Americans, you probably don’t get enough of this mineral to keep your bones healthy. Calcium makes your bones hard and dense. If your calcium levels are too low, your body takes it from your bones. Too much loss may lead to osteoporosis, or brittle bone disease. That raises your chances for falls and broken bones.

Calcium: How to Get It

Starting around age 50, you need about 1,200 milligrams of calcium a day to stop bone loss. But you should get even more, 1,300 milligrams daily, between ages 9 to 18 to stock up for adulthood. Good food sources include:

• 1 cup plain low-fat yogurt (300 milligrams)
• 1/2 cup firm tofu with calcium (200 milligrams)
• 1 cup baked beans (140 milligrams)
• 3 ounces canned salmon with edible bones (180 milligrams)

Vitamin D: Why You Need It

It works in tandem with calcium. Without vitamin D, you can’t absorb the calcium from foods. That forces your body to raid your skeleton for the nutrient. That weakens your bones. It also prevents your body from building strong new bone. A blood test can tell you your levels. The normal vitamin D level for adults is equal to or greater than 20 ng/mL. Less than 12 ng/mL means you’re vitamin D deficient.

Vitamin D: How to Get It

Your skin makes vitamin D from sunlight. Just a few minutes of sun each day should do it. The second way is from foods. Good sources include:

• Fatty fish like salmon, tuna, or mackerel
• Fortified milk from cows, almonds, soy, and oats
• Eggs
• Pork
• Fortified cereal

Supplements might help. But talk to your doctor first. Too much could be harmful.

Get Physical Every Day

When you exercise regularly, your body responds by adding more bone. Adults who work out can help prevent bone loss that usually starts in your 30s. Bonus: Exercise builds muscles, which help improve your balance and coordination. So you may be less likely to fall in the first place.

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