You can improve your bone density in multiple ways, including through diet, vitamin and mineral supplements, exercise, lifestyle changes, and medications.
1. Get Enough Calcium
Calcium is an essential mineral for strong bones. The recommended daily intake of calcium is higher for people older than 50 due to the increased risk of bone loss. Recommended daily intakes include:
- For men 51 to 70: 1,000 milligrams (mg)
- For men 71 and older: 1,200 mg
- For women 51 and older: 1,200 mg
The maximum recommended calcium intake for individuals at any age is 2,000 mg.
Foods that are good sources of calcium include:
- Canned fish with bones
- Dairy
- Dark green leafy vegetables
- Milk
- Soybeans
- Tofu (certain types)
Foods labeled “calcium-fortified” have this mineral added. Calcium is also available as a dietary supplement.
2. Add Plenty of Vitamin D
Vitamin D is essential for bone health—your body needs vitamin D to absorb calcium. Recommended daily intake varies by age:
- For women and men 51–70: Minimum of 15 micrograms (mcg) or 600 international units (IU)
- For women and men 71 and older: Minimum of 20 mcg or 800 IU
The recommended maximum daily vitamin D intake is 100 mcg or 4,000 IU.
The skin makes most of the body’s vitamin D from exposure to sunlight, but it is also found in certain foods.
You can get vitamin D from the following foods:
- Fatty fish
- Fish liver oils
- Fortified cereals
- Fortified milk and other dairy products
It is also available as a dietary supplement.
3. Prioritize Protein in Your Diet
Protein is an essential component of a healthy diet. It helps strengthen bones and prevent sarcopenia, a condition marked by the loss of muscle mass and strength as you age.
The general recommendation is to eat 0.36 grams of protein per pound of body weight. People who are very physically active may need even more.
Talk to your healthcare provider to determine how many grams of protein you should eat daily.
Healthy sources of protein include:
- Eggs
- Fish
- Grains
- Legumes (such as kidney beans and lentils)
- Meat
- Nuts
- Poultry
- Seeds
- Tofu and other soy products
4. Eat Foods High in Magnesium
Magnesium is a mineral essential for bone health—in fact, 60% of the body’s magnesium is found in the bones. The recommended dietary intake includes:
- For men: 400-430 mg daily
- For women: 310-320 mg daily
Magnesium has many different sources, such as:
- Coffee
- Leafy green vegetables
- Legumes
- Nuts
- Some sources of drinking water
Magnesium can also be taken as a supplement.
5. Do Weight-Bearing Exercise
Weight-bearing exercise strengthens bones. Most adults should get at least 150 minutes (2.5 hours) of moderate-intensity exercise per week, including a combination of aerobic, balance, and strength training activities.
Examples of weight-bearing exercises include:
- Climbing stairs
- Dancing
- Lunges
- Push-ups
- Squats
- Sports (such as tennis, pickleball, and other racket sports)
- Tai chi
- Walking, jogging, or running
If you have been diagnosed with osteoporosis or osteopenia (the precursor to osteoporosis), check with your healthcare provider before starting an exercise program. Decreased bone density increases the risk of falls and fractures. See a physical therapist for an individualized exercise program that’s safe for you.
6. Talk to a Healthcare Provider About Medications
Healthcare providers can prescribe certain medications to help boost bone density, particularly if you are at high risk for osteoporosis.
Medications healthcare providers use to improve bone density include:
- Bisphosphonates
- Calcitonin
- Denosumab
- Hormone replacement therapy
- Selective estrogen receptor modulators (SERMs)
- Teriparatide (injectable human parathyroid hormone)
7. Consider Lifestyle Changes
Certain risk factors increase the likelihood of losing bone density. Examples include:
- Being underweight
- Breaking a bone after age 50
- Excess alcohol use
- Family history of broken bones or osteoporosis
- Limited physical activity
- Long-term use of certain medications, including corticosteroids
- Poor diet
- Prolonged inactivity or bed rest
- Smoking
- Surgical removal of ovaries before the natural end of menstruation
Not all risk factors can be changed, but maintaining a healthy weight, limiting alcohol intake, quitting smoking, and staying active are all lifestyle changes that can help with bone density.
Who May Need to Increase Bone Density?
The risk for osteoporosis increases as you age. The onset of bone loss is rapid in the first few years postmenopause (when the menstrual cycle has stopped).
Other medical conditions can also lead to weakened bones, such as:
- Anorexia
- Bulimia
- Chronic kidney disease
- Cystic fibrosis
- Diabetes
- Gastric bypass surgery
- Organ transplant
- Overactive parathyroid gland
- Rheumatoid arthritis
Certain medications can sometimes weaken bones, such as:
- Hormone-blocking medications (used to treat some types of cancer)
- Long-term use of steroids (glucocorticoids)
- Some seizure medications (antiepileptics)
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