Exercises, diet tips, and the vitamins that can help.
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| Last month, reader Ayda Z. wrote in asking for advice on how to support bone density as we age. Great question! Today, we’ll discuss which factors can negatively affect your bones over time and different ways to strengthen them. |
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Be well,
Morgan Mandriota
Newsletter Editor, Healthline |
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Written by Morgan Mandriota
September 14, 2026 • 2.5 min read |
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| We gradually lose bone density as we age, but many factors can speed up the process, including osteoporosis, menopause, injuries, and certain genetic conditions. Lifestyle habits like sitting for too long, too often can also weaken your bones. |
| Regular weight-bearing exercise is vital for maintaining bone strength and density, especially if you live with osteoporosis. It’s also crucial to eat a nutrient-rich diet that’s high in the following nutrients: |
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vitamins D and K2, which aid calcium absorption |
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magnesium, which exists predominantly within our bones |
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phosphorus, which comprises a large part of bone crystals |
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protein, which provides collagen that holds bones together |
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vitamin A, which helps develop the cells that build bone |
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potassium, which buffers acidity and maintains pH balance |
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omega-3 fatty acids, which help to protect against bone loss due to aging |
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zinc, which supports the formation of bone-building cells and prevents excess breakdown |
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| If dietary factors make it difficult to get enough nutrients through diet alone, talk with your doctor about adding supplements to your routine. |
| Your daily habits matter, too. Consider optimizing your lifestyle in the following ways to help build healthy bones: |
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Get at least 150 minutes of physical activity each week. |
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Do strength training exercises at least 2 times a week. |
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Avoid low calorie diets. |
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Maintain a moderate weight to prevent malnutrition. |
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Consume 1,000 milligrams (mg) of calcium daily, or 1,200 mg for females over 50 years and anyone over 70 years. |
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Get 1,000 international units (IU) of vitamin D daily, or 800 IU for people over 70 years. |
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Avoid smoking and heavy drinking. |
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| 💌 Over to you: What do you want us to write about next? Send your general health questions and topic requests to wellnesswire@healthline.com, and maybe we’ll cover them in an upcoming newsletter! |
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| 8 Bone-Strengthening Exercises for Menopause |
| Are you concerned about bone loss in menopause? In this video, certified personal trainer Dr. Maria Luque demonstrates a series of exercises that can help boost your bone strength during this phase of life. |
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| Until next time, |
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Take care of yourself, and we’ll see
you again soon! |
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