Healthy Habits to Support Bone Health for a Lifetime

by Melissa Chichester

One of the primary aspects of health for seniors and older adults is bone health.

Interestingly, you’ll reach peak bone mass in your 30s. For the first part of your life, your body removes old bone and replaces it with new bone – otherwise known as remodeling.

According to the American Academy of Orthopaedic Surgeons, less bone is replaced at age 40, and this is when most people start to lose bone mass. 

Men have a higher bone mass than women – and women usually have smaller bones. Both genders are more vulnerable to developing osteoporosis with age. For men, this is more common after age 70 and for women after age 65. According to the Office on Women’s health, 1 in 4 women will experience osteoporosis after that age. 

However, the good news is that there are many steps we can take to support strong and healthy bones for a lifetime. 

Healthy habits that support bone health 

Supporting bone health is a combination of healthy habits – not just taking that calcium supplement! But that is a step in the right direction. Calcium supplements can support bone health.* In addition, a calcium supplement combined with magnesium can help with more benefits. Magnesium also plays a role in proper bone mineralization, muscle contractions, and nerve impulses.*

Other healthy bone support habits include:

Improving your posture. Maintaining good posture limits stress on your spine and reduces the risk of injury. 

Eating foods rich in calcium, magnesium, and other beneficial vitamins and minerals. 

Perform weight-bearing exercises. High-impact exercise and weight-bearing exercises such as walking and weight training can help promote bone formation and strength. 

Practice fall safety. Falls are a large contributor to bone fractures and breaks. Clear the clutter and make sure you can’t trip over anything. 

>>Senior Health Spotlight: Fall Prevention

Consider other healthy bone support supplements. Calcium is the most well-known supplement for bone health.* However, some others might surprise you. 

Vitamin K: A clinical trial conducted in China looked at the effects of Vitamin K2 on bone density in adults aged 50 to 75. Subjects received 90 mcg of K2 or a placebo every day for 1 year. At the end of the trial, it was found that women receiving K2 had improved bone density status as measured at the top of the thigh bone as compared to the woman receiving a placebo.1

Vitamin D: Vitamin D supports healthy bones and teeth.* Supplements can help because most people do not receive enough Vitamin D from food or sunshine alone.

Puritan’s Pride® Senior Bone & Joint with UC-II®: This supplement contains a unique combination of ingredients to support bone health, especially for older adults.* 

Cartilage is one of the primary connective tissues of the body, providing flexibility and support to bones and joints.* UC-II® provides Undenatured Type II Collagen, which is the principal structural protein in cartilage that is responsible for its tensile strength and toughness. UC-II® supports healthy, comfortable joints and supports joint mobility and range of motion.*

Our formulation also combines calcium with Vitamin D3, which work together to support strong bones.* Getting adequate calcium and Vitamin D throughout life as part of a well-balanced diet may reduce the risk of osteoporosis. As we mature, the skin produces Vitamin D less efficiently, so finding the right supplement becomes more important.* What’s more, this supplement includes magnesium, which plays an essential role in maintaining proper bone mineralization, to provide additional bone health support.*

  1. Zheng et al. (2020). Effect of Low-Dose Vitamin K2 Supplementation on Bone Mineral Density in Middle-Aged and Elderly Chinese: A Randomized Controlled Study. Calcif Tissue Int. 106(5):476-485.
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.