gov website. Share sensitive information only on official, secure websites. Your body also needs calcium as well as phosphorus to make healthy bones. Bones are the main storage site of calcium in the body.

Your body cannot make calcium. The body only gets the calcium it needs through the food you eat, or from supplements. If you do not get enough calcium in your diet, or if your body does not absorb enough calcium, your bones can get weak or will not grow properly.

The bones of your skeleton are a living organ. Bones are constantly being remodeled with old bone being resorbed and new bone being formed. It takes about 10 years for all the bone in your body to be renewed. That is why paying attention to bone health is important in adults and not just in growing children.

Bone density refers to how much calcium and other minerals are present in a section of your bone. Bone density is highest between ages 25 and It goes down as you get older.

This can result in brittle, fragile bones that can break easily, even without a fall or other injury. Vitamin D is the hormone that helps the gut absorb more calcium. Many older adults have common risks that make bone health worse.

Calcium intake in the diet mainly in milk, cheese, and yogurt may be low. Vitamin D levels may also be low and thus gut calcium absorption is low. In many adults, hormonal signals have to take some calcium out of the bones every day to keep blood calcium levels normal.

This contributes to bone loss. High doses of vitamin C are associated with kidney stones, so be careful! Check out our Osteoporosis page to learn more.

Calcium: mg Calcium citrate is required for normal bone growth. Many food sources exist: green leafy vegetables broccoli, collards, Chinese cabbage, kale , milk, cheese and yogurt, sardines, canned salmon, seaweed, sesame seeds and tahini, almonds, nuts and seeds. Magnesium: mg of magnesium daily.

Consume green vegetables such as spinach, kale, halibut, almonds, cashews, and whole grains. Printable PDF of Article. Get the HURT! app Injuries happen in an instant. app Now. Submit Close. A review of exercise and bone density in people with osteoporosis suggests that weight bearing aerobic exercise alone can limit bone mass loss, while strength and resistance exercises can increase muscle and bone mass density.

Review authors highlight that strength and resistance exercises are site-specific. They only increase muscle and bone mass density in areas the exercises stimulate.

Benefits of weight and strength training include :. Vegetables provide important vitamins , minerals, and fiber. A review highlights the importance of an overall balanced diet low in processed foods for bone health. However, the review authors suggest further research is necessary.

Research in a review highlights a positive association between bone mass density and fruit and vegetable consumption, which may be due to vitamin intake.

The authors also highlight research suggesting vitamin C intake may improve bone health and protect against osteoporosis. They list the following vegetables as good sources of vitamin C:. Another review suggests that consuming fewer than five servings of fruit or vegetables per day increases the risk of hip fractures.

Calcium is the primary nutrient for bone health. As the bones break down and grow each day, it is essential to get enough calcium. The best way to absorb calcium is to consume foods containing calcium every day. Getting calcium through the diet is best unless a doctor advises otherwise.

Vitamin K2 is essential to bone health. It reduces calcium loss and helps minerals bind to the bones. Vitamin D helps the body absorb calcium.

People with vitamin D deficiencies have a higher risk of losing bone mass. A person can absorb vitamin D through moderate sun exposure.

Without sufficient vitamin D, a person has a higher risk of developing bone disease, such as osteoporosis or osteopenia. A moderate weight is essential for bone density.

People with underweight have a higher risk of developing bone disease. Overweight and obesity put additional stress on the bones. Doctors recommend people avoid rapid weight loss and cycling between gaining and losing weight.

As a person loses weight, they can lose bone density, but gaining back the weight will not restore bone density. This reduction in density can lead to weaker bones. Super low calorie diets can lead to health problems, including bone density loss.

Before restricting calories, discuss calorie needs with a qualified healthcare professional, such as a primary care doctor or registered dietitian, to determine a safe target number of calories to consume. Protein plays an essential role in bone health and density. A cross-sectional study examined bone mass and dietary protein intake in 1, older adults.

Researchers associated higher bone mass density with higher intakes of total and animal protein. However, they associated lower bone mass density with plant protein intake. Researchers call for further studies, particularly into how a plant-based diet may affect bone health and density.

Research suggests that omega-3 fatty acids play a role in maintaining bone density and overall bone health. Like calcium, magnesium and zinc are minerals that support bone health and density.

While beans contain calcium, magnesium, fiber and other nutrients, they are also high in substances called phytates.

You can reduce the phytate level by soaking beans in water for several hours and then cooking them in fresh water. However, special high protein diets that contain multiple servings of meat and protein with each meal can also cause the body to lose calcium. For example dairy products, although high in protein, also contain calcium that is important for healthy bones.

Eating foods that have a lot of salt sodium causes your body to lose calcium and can lead to bone loss. Try to limit the amount of processed foods, canned foods and salt added to the foods you eat each day. To learn if a food is high in sodium, look at the Nutrition Facts label. Aim to get no more than 2, mg of sodium per day.

Other foods with oxalates are rhubarb, beet greens and certain beans. Like beans, wheat bran contains high levels of phytates which can prevent your body from absorbing calcium. The wheat bran in other foods like breads is much less concentrated and not likely to have a noticeable impact on calcium absorption.

Coffee, tea and soft drinks sodas contain caffeine, which may decrease calcium absorption and contribute to bone loss. Choose these drinks in moderation. Drinking more than three cups of coffee every day may interfere with calcium absorption and cause bone loss.

Some studies suggest that colas, but not other soft drinks, are associated with bone loss. While more research will help us to better understand the link between soft drinks and bone health, here is what we know:. To learn more about other foods that may be good for your bones, visit PubMed.

gov , an online service of the US National Library of Medicine, to find research studies on nutrition and bone health. Learn how to eat healthy with MyPlate and discover budget-friendly food ideas here.

Join our community to learn more about osteoporosis, or connect with others near you who are suffering from the disease. The vegan diet contains little, if any, vitamin D without fortified foods or supplements but, for everyone, sunlight on the skin in spring and summer is the main source of vitamin D.

Remember to cover up or protect your skin before it starts to turn red or burn. Read more about sources of calcium and vitamin D in the vegan diet.

During pregnancy and when breastfeeding, women who follow a vegan diet need to make sure they get enough vitamins and minerals for their child to develop healthily.

Read about being vegetarian or vegan and pregnant for more information. If you're bringing up your baby or child on a vegan diet, you need to ensure they get a wide variety of foods to provide the energy and nutrients they need for growth.

Read baby and toddler meal ideas for more information. Some research has suggested a link between too much vitamin A and an increased risk of bone fractures. As a precaution, people who regularly eat liver a rich source of vitamin A are advised not to eat liver more than once a week, or take supplements containing retinol a form of vitamin A usually found in foods that come from animals.

People at risk of osteoporosis, such as postmenopausal women and older people, are advised to limit their retinol intake to no more than 1.

Page last reviewed: 8 April Next review due: 8 April People are mostly finished building bone around age As adults, we still replace old bone with new bone, but more slowly.

As older adults, our bones get weaker over time. Kids with strong bones have a better chance of avoiding bone weakness later in life.

Parents can help by making sure kids get the 3 key ingredients for healthy bones: calcium, vitamin D, and exercise. Calcium is a mineral that's known for building healthy bones. It's found in dairy products, beans, some nuts and seeds, and leafy green vegetables.

It's also often added to foods like orange juice or cereal. Vitamin D sometimes labeled vitamin D3 helps the body absorb calcium. But most kids don't eat many foods that contain vitamin D.

Because vitamin D is so important, health care providers recommend all kids take a vitamin D supplement if they don't get enough in their diet. Even babies need to take vitamin D unless they're drinking at least 32 ounces of formula per day.

Ask your doctor, nurse practitioner, physician assistant, or a dietitian how much vitamin D your child needs and the best way to get it.

Protect your child's skin with sunscreen , clothing, and shade. Besides foods and supplements, people get vitamin D from sun exposure.