Some brands of orange juice, yogurt, breakfast cereals, and other foods also have added vitamin D. Egg yolks and liver also have vitamin D, as do fatty fish, such as salmon, tuna, and mackerel.

Everyone needs physical activity. Since bones are living tissues just like your muscles, they respond to physical activity by growing stronger.

This stimulates your bones to increase the production of new bone tissue. Get at least 60 minutes of physical activity each day, and be sure some of it is weight bearing.

This will improve your overall health, help you maintain a healthy weight, as well as keep your bones strong. If you have any concerns about your health, talk to your doctor or a physical therapist to find out what kinds of activities are right for you.

Calcium KAL-see-uhm. A naturally occurring mineral that is needed for strong bones and teeth. Collagen KOL-uh-juhn. A component of bone that gives bones a soft framework. Corticosteroids kor-ti-ko-STER-oids. Medications prescribed by a doctor to treat inflammation.

Side effects from these medications include bone loss. Hormones HAWR-mohnz. Products of living cells that circulate in body fluids such as blood and affect the activity of other cells in the body.

Menopause MEN-uh-pawz. The natural cessation of menstruation occurring usually between the ages of 45 and Osteoporosis ah-stee-oh-puh-ROH-sis. The most common bone disease. If you have osteoporosis, your bones lose minerals like calcium, become fragile, and break easily. Vitamin D VAHY-tuh-min dee.

The vitamin that helps your body use calcium. Vitamin D is often added to milk, yogurt, some cereal and orange juice, and some kinds of fish. National Institute of Arthritis and Musculoskeletal and Skin Diseases NIAMS Information Clearinghouse National Institutes of Health.

If you need more information about available resources in your language or another language, please visit our website or contact the NIAMS Information Clearinghouse at NIAMSinfo mail. This fact sheet was made for you by the National Institute of Arthritis and Musculoskeletal and Skin Diseases NIAMS , a part of the U.

For more information about the NIAMS, call the information clearinghouse at or toll free at NIAMS or visit the NIAMS website at www. Arthritis and Rheumatic Diseases. It can also help to prevent bone loss in older adults. Strength-training exercise increases muscle mass and may help protect against bone loss in younger and older women.

Consume Enough Protein Eating protein is vital for healthy bones. Low protein intake decreases calcium absorption and may affect rates of bone formation and breakdown.

But be careful. Too much protein can leach calcium from bones. The recommended dietary intake for calcium is 1, mg per day for most people, although teens need 1, mg and older women require 1, mg.

Get Plenty of Vitamins D and K Vitamin D and vitamin K are important for building strong bones. Vitamin D helps your body absorb calcium. People with low vitamin D levels tend to have lower bone density and are more at risk for bone loss than people who get enough.

You may be able to get enough vitamin D through sun exposure and food sources, such as fatty fish, liver, and cheese. Some people need to supplement with up to 2, IU of vitamin D daily to maintain optimal levels.

Vitamin K2 supports bone health by modifying osteocalcin, a protein involved in bone formation, so it can bind to minerals in bones and prevent the loss of calcium from bones.

You can get K2 from liver, eggs, meat, fermented foods like cheese, sauerkraut, and a soybean product called natto. Avoid Very Low-Calorie Diets Cutting too many calories can hurt your bones. Studies show that diets of fewer than 1, calories per day can lead to lower bone density.

However, many people need to supplement with up to 2, IU of vitamin D daily to maintain optimal levels. Vitamin K2 supports bone health by modifying osteocalcin, a protein involved in bone formation. This modification enables osteocalcin to bind to minerals in bones and helps prevent the loss of calcium from bones.

The two most common forms of vitamin K2 are MK-4 and MK MK-4 exists in small amounts in liver, eggs and meat. Fermented foods like cheese, sauerkraut and a soybean product called natto contain MK A small study in healthy young women found that MK-7 supplements raised vitamin K2 blood levels more than MK-4 Nevertheless, other studies have shown that supplementing with either form of vitamin K2 supports osteocalcin modification and increases bone density in children and postmenopausal women 36 , 37 , 38 , In a study of women 50—65 years of age, those who took MK-4 maintained bone density, whereas the group that received a placebo showed a significant decrease in bone density after 12 months However, another month study found no significant difference in bone loss between women whose diets were supplemented with natto and those who did not take natto Getting adequate amounts of vitamins D and K2 from food or supplements may help protect bone health.

Dropping calories too low is never a good idea. In addition to slowing down your metabolism, creating rebound hunger and causing muscle mass loss, it can also be harmful to bone health. Studies have shown that diets providing fewer than 1, calories per day can lead to lower bone density in normal-weight, overweight or obese individuals 41 , 42 , 43 , In one study, obese women who consumed calories per day for four months experienced a significant loss of bone density from their hip and upper thigh region, regardless of whether they performed resistance training To build and maintain strong bones, follow a well-balanced diet that provides at least 1, calories per day.

It should include plenty of protein and foods rich in vitamins and minerals that support bone health. Diets providing too few calories have been found to reduce bone density, even when combined with resistance exercise. Consume a balanced diet with at least 1, calories daily to preserve bone health.

Collagen is the main protein found in bones. It contains the amino acids glycine, proline and lysine, which help build bone, muscle, ligaments and other tissues.

Collagen hydrolysate comes from animal bones and is commonly known as gelatin. It has been used to relieve joint pain for many years. A week study found that giving postmenopausal women with osteoporosis a combination of collagen and the hormone calcitonin led to a significant reduction in markers of collagen breakdown Emerging evidence suggests that supplementing with collagen may help preserve bone health by reducing collagen breakdown.

In addition to eating a nutritious diet, maintaining a healthy weight can help support bone health. This is especially the case in postmenopausal women who have lost the bone-protective effects of estrogen.

In fact, low body weight is the main factor contributing to reduced bone density and bone loss in this age group 47 , On the other hand, some studies suggest that being obese can impair bone quality and increase the risk of fractures due to the stress of excess weight 49 , While weight loss typically results in some bone loss, it is usually less pronounced in obese individuals than normal-weight individuals Overall, repeatedly losing and regaining weight appears particularly detrimental to bone health, as well as losing a large amount of weight in a short time.

Maintaining a stable normal or slightly higher than normal weight is your best bet when it comes to protecting your bone health.

Being too thin or too heavy can negatively affect bone health. Furthermore, maintaining a stable weight, rather than repeatedly losing and regaining it, can help preserve bone density. Several others also play a role, including magnesium and zinc. Magnesium plays a key role in converting vitamin D into the active form that promotes calcium absorption Although magnesium is found in small amounts in most foods, there are only a few excellent food sources.

Supplementing with magnesium glycinate, citrate or carbonate may be beneficial. Zinc is a trace mineral needed in very small amounts.

It helps make up the mineral portion of your bones. In addition, zinc promotes the formation of bone-building cells and prevents the excessive breakdown of bone. Studies have shown that zinc supplements support bone growth in children and the maintenance of bone density in older adults 55 , Magnesium and zinc play key roles in achieving peak bone mass during childhood and maintaining bone density during aging.

Omega-3 fatty acids are well known for their anti-inflammatory effects. In one large study of over 1, adults aged 45—90, those who consumed a higher ratio of omega-6 to omega-3 fatty acids tended to have lower bone density than people with a lower ratio of the two fats In addition, although most studies have looked at the benefits of long-chain omega-3 fats found in fatty fish, one controlled study found that omega-3 plant sources helped decrease bone breakdown and increase bone formation