How to Support Healthy Bones as You Age

Our bones support us throughout our lives, helping us move, stay active and protect vital organs. But as we get older, looking after bone health becomes increasingly important.

Bone strength is influenced by a combination of factors, including nutrition, physical activity, lifestyle and age. While some changes to bone density are a normal part of ageing, there are plenty of things you can do to support healthy bones throughout adulthood.

From getting enough calcium and vitamin D to staying active and maintaining muscle strength, small everyday habits can make a difference. In this guide, we'll explore how to support healthy bones as you age, including the key nutrients and lifestyle habits worth making part of your routine.

Why Does Bone Health Matter as You Age?

Bone is living tissue that is constantly being broken down and rebuilt. Throughout childhood and early adulthood, bones generally become stronger and denser. As we age, bone loss can gradually become greater than new bone formation.

This doesn't mean that weaker bones are inevitable. There are several things you can do throughout adulthood to help maintain bone health. The NHS recommends a combination of a healthy, balanced diet, regular exercise and lifestyle choices to help reduce the risk of osteoporosis and maintain healthy bones. ¹

1. Get Enough Calcium

Calcium is one of the most important nutrients for maintaining normal bones. Adults need around 700mg of calcium a day, which most people should be able to obtain through a varied and balanced diet. ¹

Good sources of calcium include:

• Milk, cheese and yoghurt

• Calcium-fortified plant-based drinks

• Tofu

• Green leafy vegetables

• Sardines and other fish eaten with their bones

• Nuts and seeds

• Some breads and fortified foods

You don't necessarily need to rely on dairy products to get enough calcium. There are plenty of plant-based and other dietary sources available too.

Why is calcium important?

Calcium is needed for the maintenance of normal bones and teeth. It also plays a role in normal muscle function and neurotransmission, making it an important mineral for more than just your skeleton.

The best approach is to include a variety of calcium-rich foods throughout your diet rather than relying on a single source.

2. Don't Forget Vitamin D

Calcium and vitamin D work closely together when it comes to bone health. Vitamin D helps the body absorb calcium and contributes to the maintenance of normal bones and teeth. ²

In the UK, getting enough vitamin D can be particularly important during the autumn and winter months when sunlight exposure is limited.

The NHS recommends that adults consider taking a daily 10 microgram (400 IU) vitamin D supplement during autumn and winter. Some people may need to take vitamin D throughout the year, depending on their circumstances. ³

Food sources of vitamin D include:

• Oily fish such as salmon, sardines and mackerel

• Egg yolks

• Red meat

• Fortified foods

• Some breakfast cereals and spreads

However, it can be difficult to get enough vitamin D from food alone, which is why supplementation may be recommended for some people.

3. Stay Active

Exercise is one of the most important lifestyle factors for maintaining healthy bones. When you put your bones under appropriate levels of stress through movement and exercise, this can help maintain or improve bone strength.

The Royal Osteoporosis Society recommends a combination of impact and strength exercises for bone health. ⁴

Weight-bearing and impact exercise

Weight-bearing activities involve supporting your body weight while you're on your feet.

Examples include:

• Walking

• Hiking

• Stair climbing

• Dancing

• Jogging

• Tennis

You don't necessarily need to start with high-impact exercise. If you're new to exercise, start with something manageable and gradually build up.

Strength training

Strength exercises involve your muscles working against resistance. This can come from weights, resistance bands or your own body weight.

Examples include:

• Squats

• Lunges

• Resistance-band exercises

• Weight training

• Press-ups

• Gardening

• Carrying shopping

Strength training is particularly useful as we age because maintaining muscle strength can also help support balance and everyday movement.

4. Work on Your Balance

Healthy bones aren't the only consideration when it comes to staying strong as you age. Maintaining good balance can help you stay steady on your feet, which is important because falls can lead to fractures.

Balance exercises can include:

• Standing on one leg

• Tai chi

• Yoga

• Heel-to-toe walking

• Simple balance exercises

The Royal Osteoporosis Society recommends balance exercises alongside strength and impact activity as part of a broader approach to bone health. ⁵

If you're new to exercise or have concerns about your balance, start gently and consider speaking to a healthcare professional or qualified exercise instructor.

5. Eat Enough Protein

Protein is often associated with muscles, but maintaining muscle strength is also relevant to healthy ageing and bone health. As we get older, maintaining muscle mass can become more challenging. Including a source of protein at meals can help support a balanced diet and normal muscle maintenance.

Good sources include:

• Fish

• Eggs

• Chicken and other lean meats

• Milk and yoghurt

• Beans and lentils

• Tofu

• Nuts and seeds

Combining protein-rich foods with regular strength exercise can be a useful part of maintaining strength and mobility as you age.

6. Make Magnesium Part of a Balanced Diet

Calcium and vitamin D tend to get the most attention when we talk about bones, but magnesium is another important mineral. Magnesium contributes to the maintenance of normal bones and teeth. ⁶

It's found in a variety of foods, including:

• Nuts and seeds

• Wholegrains

• Beans and pulses

• Green leafy vegetables

• Some fish

• Dark chocolate

Including a variety of magnesium-rich foods can help you meet your nutritional needs as part of a balanced diet.

7. Don't Smoke

Smoking can have a negative effect on bone health and is one of the lifestyle factors associated with an increased risk of osteoporosis. If you smoke, stopping can benefit your overall health as well as your bones.

The NHS recommends giving up smoking as part of reducing the risk of osteoporosis. ¹ If you want to stop smoking, the NHS offers support and advice to help you quit.

8. Keep Alcohol Within Recommended Limits

Drinking too much alcohol can also affect bone health. The NHS recommends that adults do not regularly drink more than 14 units of alcohol a week. If you drink up to 14 units, it's best to spread this across 3 or more days rather than drinking it all in one or two sessions. ⁷

Reducing alcohol intake can therefore be another useful lifestyle step for supporting your overall health as you age.

9. Maintain a Healthy Weight

Being significantly underweight can increase the risk of developing osteoporosis and experiencing fractures.

Maintaining a healthy weight through a balanced diet and regular physical activity can therefore form part of a healthy ageing routine. Rather than focusing purely on the number on the scales, think about the bigger picture: eating a varied diet, staying active and maintaining muscle strength.

10. Look After Your Bones Before You Need To

One of the biggest misconceptions about bone health is that you only need to think about it when you're older. In reality, supporting your bones is a lifelong process.

The Royal Osteoporosis Society emphasises that it's never too early or too late to start looking after your bones. ⁸ Building healthy habits earlier in life can give you a strong foundation, while making positive changes later in life can still support bone health and physical function.

Which Vitamins and Minerals Support Normal Bones?

Several nutrients contribute to the maintenance of normal bones.

A varied and balanced diet should provide many of these nutrients.

Supplements can be useful where dietary intake is inadequate or where supplementation is recommended, but they shouldn't replace a nutritious diet.

Can Supplements Help Support Bone Health?

Supplements can provide useful amounts of nutrients such as vitamin D, calcium or magnesium when your diet isn't providing enough. However, taking more of a nutrient doesn't necessarily mean better bone health.

It's important to follow the recommended serving size and consider the total amount you're getting from food and other supplements.

Vitamin D is particularly relevant in the UK because sunlight exposure isn't always sufficient throughout the year. The NHS recommends 10 micrograms of vitamin D per day for adults during autumn and winter. ³

If you have been diagnosed with osteoporosis, have experienced fractures or have other risk factors for poor bone health, speak to your GP or healthcare professional about your individual needs.

A Simple Bone-Friendly Routine

Supporting your bones doesn't need to be complicated.

Every day

• Include calcium-rich foods in your diet

• Eat a variety of fruit and vegetables

• Include a source of protein with meals

• Stay hydrated

• Get some movement

• Take vitamin D if recommended for you

Each week

• Include regular walking or other weight-bearing activity

• Add strength exercises

• Include some balance-focused activity

• Avoid long periods of inactivity

Long term

• Don't smoke

• Keep alcohol within recommended limits

• Maintain a healthy weight

• Continue exercising as you get older

• Review your vitamin D intake during autumn and winter

Small habits can add up over time.

FAQs

How can I keep my bones healthy as I age?

Eating a balanced diet containing enough calcium and vitamin D, staying physically active, doing strength and weight-bearing exercise, maintaining muscle strength and avoiding smoking and excessive alcohol can all help support healthy bones. ¹ ⁴

What is the best vitamin for bone health?

Vitamin D is particularly important because it helps the body absorb calcium and contributes to the maintenance of normal bones. Calcium, magnesium and vitamin K also contribute to maintaining normal bones. ² ⁶

How much calcium do adults need?

Adults need around 700mg of calcium a day, according to the NHS. Most people should be able to get enough through a varied and balanced diet. ¹

Should I take vitamin D as I get older?

The NHS recommends that adults consider taking a daily 10 microgram vitamin D supplement during autumn and winter. Some people may need to take it throughout the year, including people who are not often outdoors or who cover most of their skin when outside. ³

Is walking good for your bones?

Yes. Walking is a weight-bearing activity and can form part of an active lifestyle that supports bone health. For additional bone-strengthening benefits, the Royal Osteoporosis Society recommends combining impact and strength exercises where appropriate. ⁴

Does strength training help your bones?

Yes. Strength exercises make your muscles work against resistance, which also places an appropriate load on your bones. The Royal Osteoporosis Society recommends strength exercise as part of supporting bone strength. ⁴

Can you improve bone health after 50?

It's never too late to start looking after your bones. Regular exercise, particularly strength and appropriate impact activity, along with a balanced diet containing enough calcium and vitamin D, can support bone health as you age. ⁸

What is the difference between osteoporosis and normal ageing?

Some loss of bone density can occur naturally as we age, but osteoporosis is a condition where bones become weaker and more likely to break. If you're concerned about your bone health or have risk factors for osteoporosis, speak to your GP.

Supporting Strong, Healthy Bones for Life

Looking after your bones doesn't have to involve a complicated routine. A balanced diet, enough calcium and vitamin D, regular strength and weight-bearing exercise, good balance and healthy lifestyle choices can all contribute to maintaining healthy bones as you age.

The most important thing is to start where you are and build sustainable habits. Whether that's adding more calcium-rich foods to your meals, taking a daily walk or introducing some simple strength exercises, every positive change can contribute to a healthier, more active lifestyle.

References

1. https://www.nhs.uk/conditions/osteoporosis/prevention/

2. https://www.nhs.uk/live-well/bone-health/food-for-strong-bones/

3. https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/

4. https://theros.org.uk/information-and-support/exercise/exercise-for-bones/

5. https://theros.org.uk/information-and-support/exercise/exercise-to-help-your-balance/

6. https://food.ec.europa.eu/food-safety/labelling-and-nutrition/nutrition-and-health-claims/eu-register-health-claims_en

7. https://www.nhs.uk/live-well/alcohol-advice/alcohol-support/

8. https://theros.org.uk/information-and-support/causes-and-risk-factors/reducing-your-risk/