Bone health: simple, practical steps to keep your bones strong

If you want stronger bones, small daily choices matter. This page gives clear, useful actions you can start today — no jargon, no miracle fixes. Read on for diet, movement, screening, medicines to know about, and quick safety tips.

Diet and supplements that actually help

Calcium and vitamin D are the two most important nutrients for bone health. Aim for about 1,000 mg of calcium daily if you’re under 50. Women over 50 and men over 70 should aim for 1,200 mg. Get calcium from food first — milk, yogurt, canned salmon with bones, tofu, and fortified plant milk. If you need a supplement, don’t exceed the daily target without checking your doctor.

For vitamin D, a common target is 800–1,000 IU daily, but levels vary. Ask your doctor for a 25(OH)D blood test if you’re unsure. If your level is low, they may suggest a higher dose for a short time then a maintenance dose. Avoid mega-doses unless a clinician prescribes them.

Be cautious with calcium pills: they help when needed, but taking large amounts in one dose isn’t better and may raise other risks. Also check interactions — steroids, some acid blockers, and certain seizure drugs can affect bone health and nutrient absorption.

Move in ways that strengthen bones

Weight-bearing and resistance exercises are the most effective. Aim for: brisk walking or jogging 30 minutes most days, plus resistance work (weights, bands, bodyweight) two or three times a week. Add balance and mobility training — tai chi, single-leg stands, or heel-to-toe walking — to reduce fall risk.

Start slow if you’re new to exercise. Even a short daily walk and two strength sessions a week will help. If you have joint pain or a medical condition, get tailored advice from a physiotherapist.

Simple home changes cut fracture risk: clear loose rugs, add grab bars in bathrooms, improve lighting, and keep frequently used items within reach. Check vision once a year and review your medications with a doctor or pharmacist for ones that cause dizziness or weak bones.

When should you get screened? Ask about a DEXA bone density scan if you are a woman over 65, a man over 70, or anyone with major risk factors (long-term steroid use, previous low-trauma fracture, or conditions like rheumatoid arthritis). Your doctor can also use a fracture risk tool (FRAX) to decide if treatment is needed.

There are medicines that prevent bone loss and build bone — bisphosphonates, denosumab, and anabolic options like teriparatide. They work, but they have pros and cons. Discuss timing, side effects (like rare jaw or atypical femur issues), and how long you should stay on them.

Want a personalized plan? Talk to your doctor about tests, safe supplements, and an exercise routine that fits your life. Small, steady changes add up — and your bones will thank you.