3 Ways to Build Bone Strength
The strength of our bones is not set forever. Bones are living tissue, constantly being broken down and rebuilt. What we eat supplies them with the raw materials they need and exercise prompts them to strengthen. Daily habits can increase bone strength over time.
To create strong bones our bodies need three things: the right raw materials, the right exercise and a healthy gut.
1. The right raw materials
To make new bone, our bodies need calcium, protein, vitamin D, vitamin K and magnesium.
Calcium is a major mineral in bone. But it's also essential for many other essential bodily functions, such as blood clotting, nerve signalling and muscle contraction. So if you don't get enough calcium in your diet, your body has to take some out of your bones.
Calcium-rich foods | Easy ways to use them |
Milk, yoghurt and cheese | Add yoghurt to breakfast, make porridge with milk or enjoy some delicious cheese |
Calcium-set tofu | Stir-fry with vegetables and rice |
Sardines or salmon with edible bones | Serve on toast or in salads |
Fortified plant milks | Check the label for added calcium |
Leafy greens | Add bok choy, kale or broccoli to meals |
Sesame seeds and tahini | Drizzle tahini over roast vegetables |
Calcium often gets the spotlight, but strong bones need more.
Protein, mainly collagen, is needed to build the framework of bones. Protein also supports muscle strength. That matters because stronger muscles improve balance and help reduce falls, which is central to preventing fractures.
Good protein sources include:
Eggs
Greek yoghurt
Milk or fortified soy milk
Fish
Chicken
Red meats
Tofu and tempeh
Lentils, chickpeas and beans
Nuts and seeds
It's helpful to try include a source of protein with each meal.
Vitamin D helps the body absorb calcium. Sun exposure is a major source, but safe sun habits also matter. Your doctor can arrange a blood test to check if you have enough in your system.
Vitamin K2 helps regulate proteins involved in bone mineralisation. Good sources include chicken and beef liver; Jarlsberg, Gouda and Parmesan cheeses; egg yolks; butter; soft cheeses; blue cheese; cheddar cheese; chicken meat; and edam cheese.
Magnesium supports bone structure and vitamin D metabolism. It is found in nuts, seeds, legumes, whole grains and dark leafy greens.
Rather than focusing on single nutrients, give your body everything it needs by following a Mediterranean-style diet, rich in plants, legumes, fish, nuts, olive oil and fermented foods.
2. The right exercise
To stimulate our bones to get stronger, our muscles need to put pressure on the bones to make them become more dense.
Bones respond to stress. When muscles pull against bone, the body gets a clear message that the bones need to get stronger.
Useful options include:
Weight-brearing exercise
Squats or sit-to-stands
Lunges or step-ups
Push-ups against a wall, bench or floor
Rows with a band or weights
Carrying shopping bags, kettlebells or dumbbells
The key is progressive load. A weight or movement should feel challenging but controlled. Over time, the body adapts, so the exercise needs to get harder as well. That might mean a slightly heavier dumbbell, one more set, a slower tempo or a deeper range of motion.
For many adults, two to three strength sessions per week is a practical starting point. Rest days matter too, as bone and muscle adapt between sessions.
Weight-bearing exercise means activity done on the feet where your body has to work against gravity, such as walking, hiking, climbing stairs, dancing, tennis, jogging and skipping - but not swimming or cycling.
People with weaker bones should get tailored advice before embarking on jumping, running or high-impact exercise. The goal is safe loading.
3. Keep your gut healthy
This is an exciting new area of research. Your gut needs to be healthy in order to absorb all the nutrients your bones need from your diet. And your gut microbes help to keep inflammation to low levels which supports bone health.
A gut-friendly eating pattern usually includes plenty of plant variety and fibre.
Easy choices include:
Beans, lentils, and chickpeas
Rolled oats and whole grains
Vegetables of different colours
Fruit, especially berries, apples and citrus
Nuts and seeds
Fermented foods such as yoghurt, kefir, kimchi, sauerkraut or tempeh
Different plant foods feed different microbes, and that supports a more diverse gut community. So aim for variety!
This Zoe podcast presents a fascinating interview about bone health.
The most important tips for bone health
Give your body enough calcium, protein and vitamin D
Do some weight-bearing exercise two to three times a week
Build meals around fibre-rich plants
Don't smoke
A stronger skeleton is built through repeated signals: lift something, walk somewhere, eat enough protein, include calcium, get vitamin D safely and feed your gut well.
This article is for general information only and is not personal medical advice. Anyone with osteoporosis, a history of fractures or kidney disease should speak with a qualified health professional.
