How to Protect Your Bone Health at Every Age

Most people think of bones as hard, lifeless structures, but bones are actually living organs filled with blood vessels and active cells that play a vital role in overall health. Far from being static, bones are constantly rebuilding themselves—becoming stronger or weaker depending on physical activity levels and the nutrients they receive.

As part of the natural aging process, bones gradually lose minerals. Bone loss typically begins around age 30 and, if left unaddressed, can lead to osteoporosis—a condition in which bones lose density and become fragile and more likely to fracture. Osteoporosis is often called a “silent disease” because bone loss occurs without obvious symptoms.

Understanding Osteoporosis and Bone Loss

Osteoporosis develops when the body loses too much bone, produces too little bone, or both. Over time, bones weaken and fracture risk increases, often without warning.

Common Risk Factors for Osteoporosis

Several factors can increase your risk of developing osteoporosis:

• Peak bone mass plays a major role in future bone health. Individuals who are female, petite, White or Asian, or who have a family history of osteoporosis are at greater risk.

• Research suggests tobacco use, excessive alcohol intake, and low physical activity can all reduce bone mass.

• Certain medical conditions and treatments—including gastric bypass surgery, low testosterone, overactive thyroid, and medications such as steroids or thyroid hormone—can increase risk.

• Approximately 10 million Americans are affected by osteoporosis, and at least 80% are women.

• Bone loss accelerates rapidly after menopause, with women losing up to half of their bone mass within 5–10 years following menopause.

• More than 1.5 million fractures occur annually due to osteoporosis. About one in two women and one in four men age 50 and older will experience an osteoporosis-related fracture.

What Can You Do to Support Bone Health?

The good news is that bone health is something you can actively influence—starting today.

Start Early, But It’s Never Too Late

Bone loss begins around age 30, making early prevention important. However, positive lifestyle changes at any age can help support bone strength and slow bone loss.

Prioritize Weight-Bearing Exercise

Weight-bearing and resistance exercises place healthy stress on bones, stimulating them to become stronger. Activities such as weight lifting, walking, running, hiking, dancing, and tennis are especially effective for maintaining bone density.

Make Bone-Smart Lifestyle Choices

Avoid smoking, limit alcohol intake, and maintain a healthy body weight. These habits play an important role in preserving bone mass and reducing fracture risk.

Key Nutrients for Strong, Healthy Bones

Calcium

Calcium is the most abundant mineral in the body and a critical building block of bone. Calcium-rich foods include milk, dairy products, leafy green vegetables, and soy-based foods.[iv] For most adults, 1,000 mg per day from food and/or supplements is recommended, increasing to 1,200 mg per day for postmenopausal women and men over age 70.†

Vitamin D

Vitamin D is essential for calcium absorption in the digestive tract. Despite being known as the “sunshine vitamin,” many people have insufficient levels due to limited sun exposure, sunscreen use, geography, and time spent indoors. Research links vitamin D deficiency to accelerated bone aging, reduced bone quality, and increased fracture risk. Blood testing is the best way to determine optimal intake, though many practitioners recommend 1,000–2,000 IU per day as a starting point.†

Magnesium

Magnesium is the second most abundant mineral in bones and plays an essential role in bone formation. An intake of approximately 400 mg per day supports healthy bone metabolism.

Vitamin K

Vitamin K is less commonly discussed but is essential for proper bone formation and maintenance. A daily intake of 40–80 mcg supports bone health.

Start Supporting Your Bones Today

Small, consistent choices—such as staying active, eating a nutrient-rich diet, and supporting your body with key vitamins and minerals—can make a meaningful difference in bone strength over time. Taking care of your bones today helps protect mobility, independence, and quality of life for years to come.

† Adequate calcium and vitamin D throughout life, as part of a well-balanced diet and regular exercise, may reduce the risk of osteoporosis. Daily calcium intake above 2,000 mg is not likely to provide additional benefits.