Your skeleton is the structural framework of your body, supporting fluid movement and protecting vital organs. Left undernourished, the aging skeleton, with its constant teardown and sluggish rebuild, can become weakened. Osteoporosis (porous bones) affects 10 million adults 50 years of age and older in the U.S. and more than 200 million worldwide.

Boning Up

The life cycle of bone involves two activities—removal (or resorption) and formation. During childhood, adolescence, and early adulthood, the formation process is more rapid than resorption until maximum bone density occurs around age 30.

After peak density is achieved, the rate of resorption slowly begins to exceed that of formation. Over time, this rate of reversal often compromises bone density. Unlike many other diseases, there are no telltale warning signs as the bones become more brittle from porosity. In other words, you can’t “feel it in your bones” until a simple action—such as hoisting an infant into the air or taking a step—leads to a fracture.

Helpful Supplements

Long-term supplementation has been shown effective in improving bone health.

Calcium: About 99 percent of the calcium in the body is found in the 206 bones comprising the skeleton, plus the teeth. The remaining 1 percent circulates in the blood. It’s important to take calcium regularly because the body cannot manufacture it. In addition, calcium is lost daily through bodily processes. Also be aware that consumption of cola soft drinks—which affects the calcium-phosphorus ratio in the body—is associated with low bone mineral density in women.

Calcium supplementation protects people older than 60 from bone loss, but higher dairy consumption is associated with greater hip-bone mineral density only in men. Calcium supplementation positively affects bone remodeling, which has been linked to decreased risk of fracture.

Although weight loss is associated with bone loss, don’t skimp on calcium if you’re dieting. A new study finds that women who had moderate weight loss maintained bone health by consuming normal (1.0 g/day) or high (1.8 g/day) amounts of calcium. Because calcium is absorbed slowly, the body cannot effectively utilize more than 500 mg at once, so take supplements in divided doses.

Magnesium: This mineral helps keep the heartbeat consistent and the immune system healthy, as well as keeping the bones strong. Research reveals that older adults have lower dietary intakes of magnesium than younger ones, putting the elderly at risk for deficiency. In addition, magnesium absorption declines as people age.

Older adults who take in more magnesium maintain better bone mineral density than those with lower intakes. Americans in general have a high calcium-to-magnesium ratio in their diet and consequently in their bodies—specifically, 3.5 to 1, leading to an imbalance between the two minerals. While government recommendations call for a daily intake of 1,000 to 1,200 mg a day of calcium for adults and 320 to 420 mg a day of magnesium, some experts advise a calcium-magnesium ratio of 2:1.

Vitamin D: The “sunshine” vitamin is known to increase calcium absorption. During winter (when the sun, a source of vitamin D, is weakest), vitamin D3 and calcium supplementation can prevent seasonal changes in bone turnover and loss in healthy adults.

In a recent Scottish study of 548 hospital patients over 60, nearly 98 percent had below-normal levels of vitamin D. One recent meta-analysis linked between 700 and 800 IU of vitamin D per day with reduced risk of hip and other nonvertebral fractures in the elderly. This investigation also concluded that half of that dose (400 IU per day) is not enough to prevent bone fracture.

Vitamin K: This vitamin plays a major role in bone formation and inhibits bone breakdown. In Japan, K is approved for treating osteoporosis. A Dutch study suggests that postmenopausal women should supplement with 400 IU vitamin D3 plus 80 micrograms of vitamin K to maintain optimal bone health.

Phytoestrogens: While there is no consistent evidence that phytoestrogens (found in soybeans, red clover, and flaxseeds) confer bone-protective effects in humans, one study involving 24,000 Asian women found a lower risk of bone fracture for women who consumed the most soy protein.

As the body ages and bone mass begins to decline—especially in the years following menopause—a daily regimen that includes a combination of dietary supplements, along with a healthy diet and moderate exercise, can reduce the risk of developing osteoporosis. Discuss bone health with your healthcare provider, and ask about having a bone density test.

Exercise For Bone Health

The best bone-building activities are those that involve weight-bearing movements, including walking, jogging, stair climbing, hiking, tennis, and dancing. A study of 115 men and women between the ages of 55 and 75 suggests that an increase in aerobic capacity and strength may improve bone mineral density.

Men Are Not Exempt

According to the National Institutes of Health (NIH), one in every two women and one in every four men older than 50 will have an osteoporosis-related fracture during their lifetime. The National Osteoporosis Foundation (NOF) recommends that men take 1,000 mg per day of calcium up to age 50 and 1,200 mg per day after that. Men should also consume between 400 IU and no more than 800 IU daily of vitamin D and engage in regular weight-bearing exercise.