Tips to keep strong bones as you age

Exercises, diet tips, and the vitamins that can help.

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In a Nutshell 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.   • News to know: Simple blood test catches polyps, early-stage colorectal cancer   • Recipe to enjoy: Lemon frozen yogurt   • Tips to live well: The 8 most popular ways to do a low carb diet   • Condition spotlight: Types of breast reconstruction during and after lumpectomy Be well, Morgan Mandriota Newsletter Editor, Healthline   Written by Morgan Mandriota September 14, 2026 • 2.5 min read

WHAT’S GOT US BUZZING What can you do to support your bone health? 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:   • calcium, which strengthens bones   • vitamins D and K2, which aid calcium absorption   • magnesium, which exists predominantly within our bones   • phosphorus, which comprises a large part of bone crystals   • protein, which provides collagen that holds bones together   • vitamin A, which helps develop the cells that build bone   • potassium, which buffers acidity and maintains pH balance   • omega-3 fatty acids, which help to protect against bone loss due to aging   • zinc, which supports the formation of bone-building cells and prevents excess breakdown 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:   • Get at least 150 minutes of physical activity each week.   • Do strength training exercises at least 2 times a week.   • Avoid low calorie diets.   • Maintain a moderate weight to prevent malnutrition.   • Consume 1,000 milligrams (mg) of calcium daily, or 1,200 mg for females over 50 years and anyone over 70 years.   • Get 1,000 international units (IU) of vitamin D daily, or 800 IU for people over 70 years.   • Avoid smoking and heavy drinking. MORE TIPS 💌 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!       HEALTHLINE VIDEO 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. WATCH NOW       health stories you need What we’re reading next 🫁 The progression of COPD. Here’s what it might look like. 🍃 15 home remedies for allergies. A good reminder before the seasons change. 🎈 10 ways to get rid of gas pain and bloating. Tips, causes, prevention, and other questions. 🥑 Foods to eat and avoid while taking Mounjaro. Plus other diet tips to help you get the most effective results from this weight management medication.           Until next time, Take care of yourself, and we’ll see you again soon!     This edition was powered by you!   View in browser Did a friend send you this email? Subscribe here. To see all newsletters, click here. Privacy    |    Unsubscribe or Manage Preferences We may feature your messages to our inbox within our content. Please do not provide any personal identifiable information. Replies may be edited for length and clarity. For more, see our Privacy Policy. Our website services, content, and products are for informational purposes only. Healthline does not provide medical advice, diagnosis, or treatment and should not be used as a substitute for medical advice from a healthcare professional. Healthline encourages you to make any treatment decisions with your healthcare professional. Every product we recommend has gone through either Healthline’s or Optum Now’s vetting processes. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline and Optum Now are owned by RVO Health. © 2026 RVO Health 1101 Red Ventures Drive Fort Mill, SC 29707 If you believe this has been sent to you in error, please safely unsubscribe.     If you believe this has been sent to you in error, please safely unsubscribe.