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Joints, Bones, & Muscles

How to support bone health: tips to keep your bones healthy

10/06/20247 min read

Written byLaura Harcourt

Reviewed byAndrew Chambler

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Supporting your bone health is crucial as you age, helping reduce your risk of fractures and osteoporosis.

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, so keeping them healthy is...

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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 to think about...

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3Exercise regularly

Physical exercise is essential for making your bones stronger when you’re younger and making sure they stay as strong as possible as you get older...

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What is bone health?
Why is good bone health important?
Tips for maintaining healthy bones
Optimise your diet
Exercise regularly
Stop smoking
Maintain a healthy weight
Explore your genetics
Talk to your GP
The final say
Related products

Explore related topics

Joints, Bones, & Muscles

While it may not always be at the top of your priority list, looking after your bones is vital for maintaining your overall health and mobility.

We should all strive to maintain good bone health throughout our lives to keep our bones strong and healthy.

In this article, we'll explore practical ways to support bone health. We’ll discuss everything from why maintaining good bone health is important, to some of the most effective dietary tips and lifestyle changes you can make.

What is 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 is 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.

Balanced diet. Healthy food concept. Ingredients for cooking.Top view

Optimise your diet

Eating a balanced diet rich in essential nutrients is important for maintaining your bone health.

Calcium

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

Eating calcium-rich foods can help you meet daily calcium requirements and support optimal bone health. However, if you aren’t getting enough calcium through your diet every day, you should consider boosting your calcium levels by taking a calcium supplement, but taking too much can be harmful so consult a medical professional beforehand.¹³

Vitamin D

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

It can be difficult to get enough vitamin D from diet alone, and the sun isn’t strong enough during the autumn and winter months in the UK for our bodies to make it ourselves. Vitamin D3 is the most natural form and, as a fat-soluble vitamin, is best absorbed when taken with food.¹² That’s why everyone should consider taking a daily vitamin D supplement.¹⁶

Magnesium

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

Magnesium supplements are also available to help you maintain a healthy level of magnesium.

Vitamin K2

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

Including these foods as part of your diet can help you get enough vitamin K2 to support strong and healthy bones.^19,20

Group of elderly women practicing pilates with soft ball in fitness studio

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.

Woman practicing yoga and meditation at home sitting in lotus pose on yoga mat, relaxed with closed eyes. Mindful meditation concept. Wellbeing. Defocused foreground.

Maintain a healthy weight

Both carrying excess weight and not enough weight can affect your bones.

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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

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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 more bone-supporting food is one of the best things we can all do, as is getting regular exercise and maintaining a healthy weight. And if you suspect you may not be getting all of the minerals and vitamins you need to keep your bones in the best possible condition or you’re worried about your risk osteoporosis or other bone conditions, speak to your GP for further advice and next steps.

Disclaimer

The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet, and a healthy lifestyle.

Sources

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