Food for Function: Bone Health

Bone Health Deserves a Place on Everyone’s Radar

We don’t often think about our bones—until we have to. A fracture, a fall, or a diagnosis like osteoporosis can bring bone health into sharp focus. But the truth is, our bones deserve our attention long before trouble arises.

And it’s not just an older adult issue or a women’s health concern. Building and maintaining strong bones is essential for everyone, from our earliest years to later in life.

Our bones provide much more than structural scaffolding. They protect vital organs, anchor our muscles, store important minerals like calcium and phosphorus, and even support our metabolic and immune systems.

In fact, bone is living tissue, constantly renewing itself. But over time, and without the right habits, our bones can lose density and strength, setting the stage for long-term consequences.

In the U.S. alone, an estimated 10 million people have osteoporosis, and another 44 million have low bone density, placing them at increased risk of fractures.

But if you think bone health is just an issue for older people, think again. You might not focus on your bones in your teens and 20s, but these are the years that set you up for lifelong strength. Before age 30, your body is building to its peak bone mass—the strongest, most dense your bones will ever be. After that, it’s normal to slowly lose bone density over time.

Serwa Sample-Adams, RD

The more you “bank” your bone health early through good nutrition, activity, and healthy habits, the bigger the cushion you’ll have to protect against fractures and osteoporosis later in life. Think of it as an investment in a lifetime of mobility and independence.

The good news? Bone health is one area where nutrition and lifestyle can make a big difference at every stage of life.

Here, registered dietitian Serwa Sample-Adams walks us through the basics of bone health, debunks common myths, and answers frequently asked questions about how we can support stronger bones and a stronger body for life.

Serwa highlights that this information is intended for generally healthy people looking to support bone health through lifestyle and nutrition. She notes that, if you have osteoporosis, osteopenia, a history of fractures, or any medical condition that affects your bones or mobility, it’s important to consult your doctor before making any changes to your exercise or diet routine.

What You Might Not Know About Your Bones

Some fast facts:

We have 206 bones in the adult human body (even more as babies!)
Peak bone mass is typically reached by age 25–30, representing the maximum bone density and strength an individual will attain in their lifetime.
Higher peak bone mass provides a greater “reserve,” reducing lifetime fracture risk, even with normal age-related bone loss.
Early-life factors—adequate dietary calcium, vitamin D and other micronutrients, weight-bearing exercise, and avoidance of smoking and excess alcohol—are key determinants of peak bone mass.
Bone is dynamic—constantly breaking down and rebuilding. In fact, your entire skeleton regenerates approximately every 10 years.

Best Habits for Strong Bones

Strong bones aren’t built overnight—and they’re not made with calcium alone.

“Bones need a combination of nutrients, regular physical activity, and healthy lifestyle habits working together over time,” Serwa notes. “It takes more than a glass of milk to ensure good bone health—many other nutrients work in harmony with calcium to keep bones strong.”

Supporting your bone health doesn’t have to be complicated. The following evidence-backed habits are among the best ways to build and maintain bone strength at any age.

1. Prioritize Bone-Building Nutrients

Calcium is key. Adults typically need 1,000–1,200 mg/day. Calcium is found in dairy, fortified plant milks, leafy greens, tofu, and some fish like sardines and salmon with bones. Approximately 40% of Americans do not meet the recommended calcium intake.
Vitamin D helps your body absorb calcium. Our bodies make vitamin D when exposed to direct sunlight. However, in the winter (and since many are limiting sun exposure all year), getting enough Vitamin D from either food sources or a supplement is important. About 1 in 4 U.S. adults may have insufficient levels of vitamin D. Always check with your healthcare provider before adding supplements to your diet.
Protein supports bone structure and muscle mass, which helps prevent falls. Most adults need around 0.8 grams/kg body weight, with some older adults benefiting from up to 1.0–1.2 grams/kg.
Magnesium helps convert vitamin D into its active form. It is found in nuts, seeds, legumes, and whole grains.
Vitamin K2 helps direct calcium to the bones (and away from arteries). Some fermented foods contain vitamin K2, and small amounts can be found in eggs and cheese.

2. Break Out Your Weights

Weight-bearing exercises (like walking, jogging, dancing, yoga, and Pilates) and resistance training (like lifting weights or using resistance bands) help stimulate bone growth and preserve bone mass. Studies show that adults who engage in regular strength training have greater bone density and a lower risk of fractures.

“Exercise is essential for building and maintaining healthy bones—it’s one of the most powerful tools we have to keep them strong,” Serwa notes. “When you put healthy stress on bones through resistance, it signals them to grow denser and stronger.”

She recommends aiming for resistance or strength training two to three times per week.

“If you’re just getting started, you don’t need a gym or fancy equipment,” she says. “Bodyweight moves like squats, calf raises, wall push-ups, and chair stands (sitting down and standing up from a chair) can strengthen the bones in your legs, hips, arms, and chest. Start small, build gradually.”

3. Don’t Smoke—and Drink in Moderation

Smoking is directly linked to lower bone density and higher fracture risk. Heavy alcohol intake (more than two drinks a day for men or one for women) can interfere with the balance of calcium and the production of hormones essential for bone health.

4. Get Regular Check-Ups

An annual visit to your doctor is especially important. Bone density scans, known as DEXA tests, can help assess risk and catch issues early for those with risk factors.

5. Prioritize Sleep and Stress Management

Chronic stress increases cortisol, a hormone that can promote bone breakdown. Poor sleep is also associated with higher fracture risk. Aim for 7–9 hours of quality sleep per night and build in stress-reduction habits like walking, stretching, or mindfulness.

Worst Habits for Bone Health

Avoiding these habits can go a long way in protecting bone strength:

Sedentary lifestyle: Lack of movement weakens both muscles and bones. Older adults who are inactive lose bone faster and are at greater risk of falls and fractures.
Excess salt and soda: High sodium intake may increase calcium loss through urine. Cola drinks contain phosphoric acid, which in excess, may weaken bones. Observational studies link high soda consumption with lower bone mineral density.
Skipping meals or crash dieting: Low-calorie or restrictive diets can deprive the body of essential nutrients like calcium and vitamin D. Eating disorders are a strong risk factor for poor bone health.
Too much caffeine (without calcium): High caffeine intake can interfere with calcium absorption. The effects are more pronounced when calcium intake is low.
Avoiding sun altogether: “Vitamin D synthesis from sunlight is beneficial to bone health,” Serwa says. “Just 10-20 minutes of midday sun a few times a week—depending on your location and skin type—can help maintain healthy levels.” However, in winter months, many areas of the U.S. simply don’t get enough sunlight for your body to make adequate vitamin D, even if you’re outside. And some people avoid direct sun exposure all year long for their skin. That’s when food sources (like fatty fish, fortified dairy, and egg yolks) and supplements may be needed.

Bone Health Myths—Debunked and Explained

Myth #1: Only older women need to care about bone health

While it’s true that postmenopausal women are at higher risk for osteoporosis due to the drop in estrogen, they’re far from the only ones who should be paying attention to their bones. In fact, men account for roughly 20% of osteoporosis cases in the U.S., and their fractures can be especially serious—often leading to longer recovery times and more complications.

What’s more, bone loss can start as early as your 30s, and the habits you build in your teens and 20s play a big role in your long-term bone strength.

During childhood and adolescence, bones are rapidly growing and reaching peak bone mass. That’s why both boys and girls need bone-supportive nutrients—like calcium, vitamin D, and protein from healthy nutritionally dense whole foods—and plenty of physical activity.

Think of it like a bone “savings account.” The more you build up in your youth, the more you have in reserve to draw on later in life.

And for adults of all ages, the message is clear: Bone health is a lifelong commitment, not something to think about only after a fracture or a diagnosis.

Myth #2: If I drink milk, I’m covered

While milk and other dairy products are excellent sources of calcium—an essential mineral for bone strength—they’re only part of the equation.

Your bones are living tissue that require a variety of nutrients to stay strong and resilient. Vitamin D helps your body absorb calcium effectively, while protein supports the structural matrix of bone.

Magnesium and vitamin K also play key roles in bone metabolism and strength.

And don’t forget the importance of physical activity—especially weight-bearing and resistance exercises—which stimulates bone formation and helps maintain density over time. So yes, milk can help—but it’s far from the whole story when it comes to keeping your bones healthy for life.

Myth #3: Bones just get weaker no matter what

It’s true that we naturally lose some bone mass as we age—especially after midlife—but that doesn’t mean we’re powerless to protect our bones.

Research shows that healthy lifestyle choices can slow, halt, or even partially reverse age-related bone loss.

Regular weight-bearing and resistance exercises (like walking, strength training, yoga, or Pilates) stimulate bone formation and help maintain strength and balance, which also reduces fall risk.

Nutritionally, getting enough calcium, vitamin D, protein, and other key nutrients gives your bones the building blocks they need to stay strong.

Even if you’re in your 50s, 60s, or beyond, it’s not too late. Bone is dynamic tissue that continues to remodel throughout your life. Small daily changes can make a big difference.

Myth #4: Food alone can meet all vitamin D requirements

Food can contribute to your vitamin D intake, but for many people—especially during winter or those with low sun exposure—a combination of food, sensible sun exposure, and supplementation (when needed) is the most reliable way to maintain healthy levels.

“Even with the best diet, it can be hard to get enough vitamin D from food alone—especially in the winter months or if you live in a northern climate,” Serwa notes. “This is where supplements can play an important role. For many adults, adding a daily vitamin D supplement—especially between October and March—can help maintain healthy blood levels and support long-term bone health. Always check with your healthcare provider to before taking any supplements and if recommended, to determine the right dose for you.”

The Bottom Line: Build Your Bone Bank Now

Think of your bones like a savings account. The deposits you make early in life—through food, movement, and healthy habits—pay dividends later on. And just like with savings, it’s never too late to start.

Strong bones support an active, independent life. They help prevent injury, reduce healthcare costs, and improve quality of life. And the habits that build them up are ones that benefit your whole body—eating well, moving more, and caring for your long-term health.

Make healthy food and daily movement your allies. Eat a balanced, nutrient-dense diet, stay active, get a little sunshine, and don’t forget your bones. They may be out of sight, but they’re central to your strength.

Note: Since everyone’s health history and nutritional needs are so different, please make sure that you talk with your doctor and a registered dietitian to get advice about the diet and exercise plan that‘s right for you.

Bone Health Deserves a Place on Everyone’s Radar

What You Might Not Know About Your Bones