Close Banner Integrative Health 3 Habits That Can Improve Your Bone Health As You Age Author: Megan Falk March 11, 2026 By Megan Falk mbg Contributor Megan Falk is an experienced health and wellness journalist. Megan is a graduate of Syracuse University's S.I. Newhouse School of Public Communications with a bachelor's degree in Magazine Journalism and a minor in Food Studies. She's also a certified personal trainer through the American Council on Exercise. Image by Branko Starcevic / Stocksy March 11, 2026 We carefully vet all products and services featured on mindbodygreen using our commerce guidelines. Our selections are never influenced by the commissions earned from our links. Weakening bones are often thought of as an "older person's problem" to be addressed only after a fracture or break occurs, says Clare Masternak, PA-C , an orthopedic surgery physician assistant and the bone health and fragility fracture program coordinator at Michigan Medicine. As a result, young people are often left without any idea of how to care for their bone health—or if it's something they should prioritize in the first place.  "I think we always hear growing up that calcium is good for bones and vitamin D is good for us," says Masternak. "But that's kind of where the discussion stops until we're older and maybe we have had a fracture." The problem: By age 30, you'll reach your peak bone mass—the greatest amount of bone you'll ever have. After that point, you won't build much new bone, says Masternak. And as you get older, you're more likely to experience bone-related health concerns.  Luckily, there are several lifestyle habits younger people can adopt to keep their bone health in check as the years go by. Here's what to know. Your bone health over time As you age, your ability to build new bone (aka ossification) diminishes, but the process of bone breakdown (aka resorption) occurs at the same rate, creating an imbalance that can lead to osteopenia and osteoporosis, says Masternak. Bones can become less dense, more brittle, and, consequently, more likely to fracture. And this process is generally heightened after menopause, when estrogen levels plummet, she adds; the hormone is known to regulate bone metabolism (the rate of bone breakdown to formation), and estrogen deficiency is one of the major causes of postmenopausal osteoporosis, according to research published in Scientific Reports 1 . Certain health conditions can exacerbate declines in bone health. If you're chronically deficient in vitamin D —which 35% of adults 2 in the U.S. are—your bones can soften, increasing the risk of fracture, says Masternak. "Often other medical problems that crop up as we get older, like kidney disease, liver disease, and often diabetes, can have an effect on bone health, too," she notes. How to improve bone health as you age There aren't any clear-cut symptoms associated with weak bones, save for a fracture, says Masternak. "We don't have pain from low-bone density," she adds. "We only have pain when we break a bone." Bone density tests typically aren't recommended for young, healthy individuals either, says Masternak; women are generally advised to schedule their first screening when they are 65 years old. Although it's difficult to determine the strength and quality of your bones, the lifestyle habits associated with improved bone health are relatively simple to implement—and they may benefit other organs, including your heart, lungs, and liver, too. Here, Masternak shares the three practices you can adopt today to protect your bones as you get older: 1 . Stay on top of your calcium and vitamin D intake These two nutrients play a pivotal role in supporting bone health. Calcium makes up the majority of your skeleton's structure, and it also assists in blood vessel contraction and dilation, muscle function, and blood clotting, among other processes, according to the National Institutes of Health 3 (NIH). vitamin D3 potency+ Optimized vitamin D3 with absorption technology for whole-body health* ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ (199) Shop now Shop now When you're not consuming enough calcium—either through food or supplements—your body will stimulate a process to pull the mineral from your bones, increasing the risk of bone loss, says Masternak. Similarly, vitamin D, which can be obtained through food, supplements, and sun exposure, promotes calcium absorption in the gut. Without enough of it, your body won't be able to properly utilize all of the calcium you're consuming, contributing to osteoporosis, per the NIH 4 . To ensure you're consuming the recommended 1,000 to 1,200 milligrams of calcium daily (depending on your age), prioritize foods such as dairy products (e.g., yogurt, milk, cheese), fortified drinks (e.g., soy milk, orange juice), and fish (e.g., salmon and sardines with bones). If you need help meeting that guideline after adjusting your diet, consider a supplement, says Masternak, whether it's a well-formulated multivita