Natural Ways to Build Healthy Bones

Eat Lots of Vegetables

Vegetable-rich diets promote strong bones in children and young adults and elderly women.

Perform Strength Training

Weight-bearing can improve bone production and health in older adults, especially those with low bone density.

Consume Enough Protein

High protein consumption protects bone health with age and weight loss, but low protein intake causes bone loss.

Eat High-Calcium Foods

Bone health requires daily calcium consumption. Spreading calcium consumption throughout the day optimizes absorption.

Get Plenty of Vitamin D

Obtaining enough vitamin D and K2 from food or supplements may assist bone health.


Avoid Low-Calorie Diets

Even with resistance exercise, low-calorie diets impair bone density. 

Consider Taking a Collagen Supplement

Collagen may protect bone health by inhibiting collagen degradation.

Maintain a Stable, Healthy Weight

Maintaining a steady weight rather than losing and regaining it helps preserve bone density.

Include Foods High in Magnesium and Zinc

Magnesium and zinc help children reach peak bone mass and preserve bone density as they age.

Consume Foods High in Omega-3 Fats

Omega-3 fatty acids help older persons build bone and prevent bone loss.

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