Health is a tricky thing. Bone health is even trickier, because regardless of how well we eat and how much we exercise, bones become inevitably more brittle as we age. There seems to be nothing that we can do to prevent this, and to an extent that is true. The loss of minerals as we age causes bone brittleness. There are things that we can do as younger folks that can help keep our bones built up, and this can help out in our later years. Supplements and minerals are the best bet for optimal bone health, and while you should speak with your doctor before starting any supplement, those listed below are considered by many to be the best for keeping your bones strong and dense.

Let’s start with food


You can get many minerals that you need for strong bones from foods that you already eat – or should be eating. The best foods for bones have been found in studies to strengthen bone density over time, and keep bones dense with age. These foods include broccoli, sardines, almonds, prunes, oranges, and onions.

Limit these foods

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While some of these may be your favorites to indulge in, they can weaken bone density over time. Smoking is also notorious for causing weakened bones, among other things. Soda, salt, and sugars also eat away at the good minerals in your system, leaving your bones depleted of nourishing substances.

Take your vitamins

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A good multivitamin is essential not only to good health, but also for bone density. A good multivitamin contains most of the essential minerals to keep bones dense and strong for years to come. Be sure to research your vitamin choice, because not all are created equally.


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Calcium is the most commonly known bone density builder. 1,000 to 1,200 milligrams daily is essential for optimal health. Over 99% of calcium is in the bones, and with age the absorption can lessen. By making sure that you are taking a calcium supplement, or that your multivitamin has these levels of calcium, you are being proactive in your aging process.


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Not only is magnesium good for mood support, but it helps keep bones strong. Less than 30% of adults get the recommended 500-600 milligrams of magnesium daily, because most multivitamins do not supply this level of the shiny gray mineral. Around 50% of magnesium is stored in the bones, and the rest controls a steady heart rhythm, nerve impulse control, and muscle contractions.

Vitamin D3


Vitamin D3 is one of the most valuable supplements for bone health, but it is highly underutilized because it is not found in most food. This supplement is ideally taken at 1,000 to 2,000 milligrams daily. This fat-soluble substance helps regulate calcium for bone density. Without this, calcium is not well absorbed, so you must take this with your calcium supplements. D3 not only helps bone density, but it helps keep teeth strong.