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How to support bone health: tips to keep your bones healthy
Written byLaura Harcourt
Reviewed byAndrew Chambler
Did you know 79% of people have never checked their bone health? Supporting your bones as you age helps reduce the risk of fractures and osteoporosis – we asked an orthopaedic consultant why
Summary
1Why is good bone health important?
Your bones provide structure to your body, protect your organs and store essential minerals like calcium and phosphorus...
2Tips for maintaining healthy bones
Incorporating simple practices into your lifestyle can help you maintain strong and healthy bones. Here are great tips and ideas...
3Exercise regularly
Physical exercise is essential for making your bones stronger when you’re younger and making sure they stay as strong as possible...
While it might not think about it very often, taking care of your bones is essential for staying strong, active and mobile throughout life. We should all strive to build and maintain healthy bones at every age
–
and it’s never too early or too late to start.
It turns out 79% of UK adults – nearly eight in ten of us – have never checked our bone health, including three-quarters of women, who are most at risk. That’s why the Royal Osteoporosis Society has launched The Great British Bone Check, a national campaign encouraging us to understand our risk factors for osteoporosis and make small lifestyle tweaks to support stronger, healthier bones.
Here, we share expert-approved tips from Consultant Orthopaedic Surgeon Andrew Chambler, covering everything from why bone health is so important to the simple habits that help keep your bones strong...
Here, we share expert-approved tips from Consultant Orthopaedic Surgeon Andrew Chambler, covering everything from why bone health is so important to the simple habits that help keep your bones strong...
What's bone health?
Bone health is how you look after your bones over a lifetime. Just like any organ in the body, your bones contain living tissue that renews itself regularly. It does this through a process that breaks down old bone and adds new bone.1
Why's good bone health important?
Your bones provide structure to your body, protect your organs and store essential minerals like calcium and phosphorus, so keeping them healthy is important.5
Tips for maintaining healthy bones
Incorporating simple practices into your lifestyle can help you maintain strong and healthy bones. Here are some great tips and ideas to think about.
Optimise your diet
Eating a balanced diet rich in essential nutrients is important for maintaining your bone health.
Calcium is the primary mineral in bones and it’s essential for bone strength and density.9
Calcium-rich foods help maintain bone health by ensuring bones have the necessary mineral content to keep their structure, supporting the building and repairing of bone tissue, and helping replace old bone with new.10
Some of the most common calcium-rich foods include:11,12
- dairy products, such as milk, cheese and yoghurt
- fortified plant-based milk
- leafy green vegetables, such as kale, broccoli and spinach
- tofu
- certain nuts and seeds, including almonds and chia seeds
- fortified foods, such as breakfast cereal
Vitamin D and calcium work together to maintain bone strength. Vitamin D supports calcium absorption and bone mineralisation – the process that makes bones hard and strong.5,14
When you spend time outside, your skin produces vitamin D from sunlight. You can also include vitamin D-rich foods in your diet, such as:15
- fatty fish, such as salmon, tuna and mackerel
- fish liver oils
- eggs
- cheese
- fortified foods
Magnesium can play a role in bone formation and helps maintain bone density. People who have more magnesium in their diets generally tend to have higher bone mineral density and a reduced risk of bone fractures and osteoporosis.17
You can make sure you’re getting enough magnesium by eating plenty of:17
- nuts
- seeds
- whole grain breakfast cereals
- wholemeal bread
- leafy green vegetables, such as spinach
- sardines
- cheese
Vitamin K2 regulates calcium metabolism, supports bone regrowth and works with other nutrients, such as vitamin D and calcium, to keep your bones strong and resilient.18
Vitamin K2 can be found in foods like:19
- eggs
- cheese
- butter
- chicken
- sauerkraut
- kefir
Exercise regularly
Exercise works on bones in the same way that it works on your muscles – by making your bones stronger over time.21
Stop smoking
Smoking can significantly affect bone health, increasing the likelihood of bone-related conditions and complications.
Maintain a healthy weight
Both carrying excess weight and not enough weight can affect your bones.
Explore your genetics
Some factors affecting bone health, such as genetics, are beyond your control. However, understanding your family history can help you take proactive steps to manage your bone health.29
Talk to your GP
Having regular check-ups with your GP is essential for monitoring your overall health, including your bone health.25
The final say
We only get one set of bones that have to last us throughout our entire life. But because we can’t actually see them, it can be easy to overlook the fact we need to look after them as much as we possibly can to give them a greater chance of looking after us as we get older.
Being tuned into the importance of bone health is the first step in the process and, fortunately, good bone health is something we can all work towards. Eating bone-supporting foods, staying active and maintaining a healthy weight all make a real difference.
If you’re unsure whether you’re getting enough of the key nutrients your bones need, it’s worth exploring how vitamins and minerals work together to keep them strong – and which daily supplements can help fill any gaps. And if you’re concerned about your bone health or risk of osteoporosis, speak to your GP for personalised advice.
If you’re unsure whether you’re getting enough of the key nutrients your bones need, it’s worth exploring how vitamins and minerals work together to keep them strong – and which daily supplements can help fill any gaps. And if you’re concerned about your bone health or risk of osteoporosis, speak to your GP for personalised advice.
Disclaimer - This article provides informational advice and is not a substitute for medical care. Working with experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
YouGov survey, conducted for the Royal Osteoporosis Society, of 2,082 adults in 2025. The results found that 79% said they had never checked their bone health.
- Rowe P, Koller A, Sharma S. Physiology, Bone Remodeling [Internet]. Nih.gov. StatPearls Publishing; 2023 [cited 2024 May 24]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK499863/
- Breeland, G., et al. Embryology, bone ossification [Internet]. StatPearls Publishing; 2023. [cited 2024 Mar 11] Available from: https://www.ncbi.nlm.nih.gov/books/NBK539718.
- Lu J, Shin Y, Yen MS, Sun SS. Peak Bone Mass and Patterns of Change in Total Bone Mineral Density and Bone Mineral Contents From Childhood Into Young Adulthood. Journal of clinical densitometry [Internet]. 2016 Apr 1 [cited 2024 May 24];19(2):180–91. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4402109/
- National Institute of Arthritis and Musculoskeletal and Skin Diseases. Bone mineral density tests: What the numbers mean [Internet]. [cited 2024 Mar 11]. Available from: https://www.niams.nih.gov/health-topics/bone-mineral-density-tests-what-numbers-mea.
- Cowan, PT., et al. Anatomy, bones [Internet]. StatPearls Publishing; 2023. Available from: https://www.ncbi.nlm.nih.gov/books/NBK537199
- Colon, CJP., et al. Muscle and bone mass loss in the elderly population: Advances in diagnosis and treatment. Journal of Biomedicine. 2018;3(3):40-9. http://www.jbiomed.com/v03p0040.htm
- Porter, JL., et al. Osteoporosis [Internet]. StatPearls Publishing; 2024. Available from: https://www.ncbi.nlm.nih.gov/books/NBK441901
- Piroska, M., et al. Strong genetic effects on bone mineral density in multiple locations with two different techniques: Results from a cross-sectional twin study. Medicina-lithuania. 2021;57(3):248–8. https://doi.org/10.3390/medicina57030248
- Yu, E., et al. Physiology, calcium [Internet]. StatPearls Publishing; 2023. Available from: https://www.ncbi.nlm.nih.gov/books/NBK482128
- Office of Dietary Supplements. Calcium: Fact sheet for healthcare professionals [Internet]. [cited 2024 Mar 11]. Available from: https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional
- Office of Dietary Supplements. Calcium: Fact sheet for consumers [Internet]. [cited 2024 Mar 11]. Available from: https://ods.od.nih.gov/factsheets/Calcium-Consumer
- NHS Choices. Food for healthy bones [Internet]. 2024 [cited 2024 May 24]. Available from: https://www.nhs.uk/live-well/bone-health/food-for-strong-bones/
- NHS Choices. Calcium - Vitamins and minerals [Internet]. 2024 [cited 2024 May 24]. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/calcium/
- Mendes, MM., et al. Vitamin D and musculoskeletal health: Outstanding aspects to be considered in the light of current evidence. Endocrine Connections. 2022;11(10). https://doi.org/10.1530/EC-21-0596
- Office of Dietary Supplements. Vitamin D: Fact sheet for consumers [Internet]. [cited 2024 Mar 11]. Available from: https://ods.od.nih.gov/factsheets/VitaminD-Consumer
- NHS. Vitamin D [Internet]. [cited 2024 Mar 11]. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d
- Office of Dietary Supplements. Magnesium: Fact sheet for consumers [Internet]. [cited 2024 Mar 11]. Available from: https://ods.od.nih.gov/factsheets/Magnesium-Consumer
- Hu, L., et al. The combined effect of vitamin K and calcium on bone mineral density in humans: A meta-analysis of randomized controlled trials. Journal of Orthopaedic Surgery and Research. 2021;16(1). https://doi.org/10.1186/s13018-021-02728-4
- Schwalfenberg, GK. Vitamins K1 and K2: The emerging group of vitamins required for human health. Journal of Nutrition and Metabolism. 2017;2017:1–6. https://doi.org/10.1155/2017/6254836
- Why is exercise important for people with arthritis? [Internet]. Versus Arthritis. 2024 [cited 2024 May 24]. Available from: https://versusarthritis.org/about-arthritis/exercising-with-arthritis/why-is-exercise-important/
- Troy, KL., et al. Exercise early and often: Effects of physical activity and exercise on women’s bone health. International Journal of Environmental Research and Public Health [Internet]. 2018;15(5). https://doi.org/10.3390/ijerph15050878
- National Institute of Arthritis and Musculoskeletal and Skin Diseases. Exercise for your bone health [Internet]. [cited 2024 Mar 11]. Available from: https://www.niams.nih.gov/health-topics/exercise-your-bone-health
- Tarantino, U., et al. Skeletal system biology and smoke damage: From basic science to medical clinic. International Journal of Molecular Sciences. 202;22(12):6629. https://www.mdpi.com/1422-0067/22/12/6629
- Kiyota Y, Muramatsu H, Sato Y, Kobayashi T, Miyamoto K, Iwamoto T, et al. Smoking cessation increases levels of osteocalcin and uncarboxylated osteocalcin in human sera. Scientific reports [Internet]. 2020 Oct 8 [cited 2024 May 24];10(1). Available from: https://www.nature.com/articles/s41598-020-73789-4
- Bone health and falls [Internet]. NHS inform. 2023 [cited 2024 May 24]. Available from: https://www.nhsinform.scot/healthy-living/preventing-falls/keeping-well/bone-health-and-falls/
- Park, SM., et al. Underweight and risk of fractures in adults over 40 years using the nationwide claims database. Scientific Reports. 2023;13(1):8013. https://doi.org/10.1038/s41598-023-34828-y
- Shapses, SA., et al. Obesity is a concern for bone health with aging. Nutrition Research. 2017;39(28385284):1–13. https://doi.org/10.1016/j.nutres.2016.12.010
- NHS Choices. Keep bones healthy over 65 [Internet]. 2024 [cited 2024 May 24]. Available from:https://www.nhs.uk/live-well/bone-health/keep-your-bones-strong-over-65/
- Xuewei Lv, Jiang Y, Yang D, Zhu C, Yuan H, Yuan Z, et al. The role of metabolites under the influence of genes and lifestyles in bone density changes. Frontiers in nutrition [Internet]. 2022 Sep 2 [cited 2024 May 24];9. Available from: https://www.frontiersin.org/articles/10.3389/fnut.2022.934951/full
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