Eight Natural Ways to Strengthen Bones

When you exercise with weight training you strengthen your bones and it helps avoid the risks of osteoporosis and possible fractures.
Eight Natural Ways to Strengthen Bones
Maricela Jiménez López

Reviewed and approved by the doctor Maricela Jiménez López.

Written by Okairy Zuñiga

Last update: 26 May, 2022

Have you ever wondered if you need to strengthen your bones? So, can you think of a good time to do it? We’ll tell you about it below.

The human body contains 206 bones that vary in length, width, and function, all of which make up your skeletal system.

Your bones are connected by joints, which allow them to move. Furthermore, they’re separated by cartilage, which prevents them from rubbing against each other and wearing out.

In general, the main functions of your skeletal system include:

  • Supporting all of your body weight
  • Allowing a natural, easy movement
  • Protecting your vital organs that lie behind or beneath them

Given the importance of your skeletal system, it’s important to take care of it and follow the correct advice to keep your bones strong and healthy.

Tips to strengthen your bones

A publication in the National Center for Biotechnology Information points out that there is much you can do to take care of your bone health from infancy to old age. This even allows you to improve your overall quality of life. So, here are some tips.

1. Eat vegetables to make your bones stronger

A basket full of fresh vegetables.
Vegetables are a source of flavonoids for your diet, although there are also artificial supplements for their incorporation.

Generally speaking, vegetables are a great way to strengthen your bones and maintain good health. Furthermore, Vitamin C promotes the production of bone-forming cells.

According to a study published in the PLoS One magazine, eating vegetables allows you to increase your bone density. So, the greater your bone density, the less likely you’ll experience problems like osteoporosis in middle-aged and elderly adults.

2. Eat enough protein

If you don’t eat enough protein, the percentage of calcium that’s absorbed by your bones starts to decrease. Furthermore, research published in the International Journal for Vitamin and Nutrition Research indicates that dietary protein is a key nutrient for bone health.

It’s estimated that around 100 grams of protein a day could be beneficial for:

  • Maintaining bone mass especially during menopause
  • Reducing your risk of fractures during old age

3. Eat food rich in calcium

Daily consumption of these foods is key to strengthening your bones. This is because calcium is one of the major minerals that make up your bone structure, as explained in a publication in Nutrients magazine.

  • The most effective way to absorb calcium is to consume it throughout the day from different foods
  • Although there’s the option of taking calcium supplements, we always recommend opting for natural options. However, consult your doctor first about this.

If you only consume a fraction of the calcium that you need in a day it might not be enough and it can cause problems in the long run.

4. Get enough vitamin D to strengthen bones

According to information in Nutrients magazine, this vitamin helps your body absorb and fix calcium in your bones. You can obtain vitamin D by eating fish, liver, cheese, or through exposure to sunlight, for instance.

However, many people are still deficient in this vitamin and must take supplements to maintain optimal levels and not suffer from osteopenia or osteoporosis in the future.

A good way to strengthen your bones is to go for a 30-minute walk every day in the park. Just be sure to apply sunscreen to prevent getting burnt.

5. Avoid restrictive low-calorie diets

A woman sad that she can't eat a croissant because it'll weaken her bones.

These kinds of diets, in addition to slowing down your metabolism, reduce muscle mass and increase anxiety levels, while negatively affecting your bone structure because you lose bone density.

When you’re trying to lose weight it’s important that you maintain a diverse and balanced diet to strengthen your bones at the same time. This means you need to consume a good dose of vegetables with protein and a small portion of healthy fats.

Never go on a diet on your own. Consult with a specialist to design a diet based on your tastes and nutritional needs.

6. Collagen to make your bones stronger

There’s still not enough evidence about its benefits but ingesting collagen could help strengthen your bones. Actually, a study published in Nutrients magazine found that ingesting specific collagen peptides (SCP) may contribute to improved bone density in postmenopausal women.

7. Eat food rich in magnesium and zinc

In addition to calcium, you also find magnesium and zinc in your bones, as explained in a publication in Clinical Cases in Mineral and Bone Metabolism. In conjunction with vitamin D, magnesium also promotes the absorption of calcium, for example.

Therefore, zinc improves the formation of bone marrow cells and prevents excessive bone density loss. So, to obtain this mineral you should add the following to your diet:

  • Spinach
  • Shrimp
  • Flaxseed or pumpkin seeds
  • Beef

8. Weight training to strengthen bones

A woman doing exercise on the floor to make her bones stronger.

Weight training is very effective at improving bone density and decreasing the triggers for inflammation and pain, according to information disclosed in Harvard Health Publishing.

This type of exercise not only favors the increase of muscle mass – but also helps strengthen your bones. Therefore, when teenagers and young adults exercise using weights, it improves the strength and mass of their bones.

Strengthening your bones is very simple

Finally, keeping your bones strong and healthy isn’t that difficult. Just incorporate certain types of food into your diet and exercise to increase bone density.
As a result, by making these small changes, you’ll have a lower risk of developing osteoporosis and bone fractures later in life. In any case, be sure to consult your doctor if you suspect a bone problem.

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

  • Office of the Surgeon General (US). Bone Health and Osteoporosis: A Report of the Surgeon General. Rockville (MD): Office of the Surgeon General (US); 2004. 7, Lifestyle Approaches to Promote Bone Health. Available from: https://www.ncbi.nlm.nih.gov/books/NBK45523/
  • Qiu R, Cao WT, Tian HY, He J, Chen GD, Chen YM. Greater Intake of Fruit and Vegetables Is Associated with Greater Bone Mineral Density and Lower Osteoporosis Risk in Middle-Aged and Elderly Adults. PLoS One. 2017;12(1):e0168906. Published 2017 Jan 3. doi:10.1371/journal.pone.0168906
  • Bonjour, J. P. (2011). Protein intake and bone health. International Journal for Vitamin and Nutrition Research. https://doi.org/10.1024/0300-9831/a000063
  • Cormick G, Belizán JM. Calcium Intake and Health. Nutrients. 2019;11(7):1606. Published 2019 Jul 15. doi:10.3390/nu11071606
  • Laird, E., Ward, M., McSorley, E., Strain, J. J., & Wallace, J. (2010). Vitamin D and bone health; Potential mechanisms. Nutrients. https://doi.org/10.3390/nu2070693
  • Pepa GD, Brandi ML. Microelements for bone boost: the last but not the least. Clin Cases Miner Bone Metab. 2016;13(3):181–185. doi:10.11138/ccmbm/2016.13.3.181

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.