Stronger Bones at Any Age: What to Eat, Take & Do

At Better Option Foods, we believe healthy choices today set you up for a stronger, more active tomorrow.  One area many people overlook until it’s too late? The need for stronger bones at any age is bone health. Building stronger bones isn’t just for kids—it’s something you must focus on throughout your life.

Why does it matter? Osteoporosis is a disease that weakens bones and makes them more likely to break. And it’s surprisingly common. According to the National Institute on Aging, 1 in 4 adults age 65 and older will experience a fall each year. A simple slip while walking the dog, playing pickleball, or even climbing the stairs can lead to a fracture if your bones aren’t strong enough.

The good news: you can boost bone strength naturally with the right diet, supplements, exercise, and lifestyle habits. Let’s start with the foods that matter most.

What to Eat for Stronger Bones

Calcium-Rich Foods

Calcium is the building block of bone health. Low calcium intake is linked to higher risks of osteoporosis, low bone mass, and fractures.

Daily needs of Calcium:

• Men ages 51+: 1,000–1,200 mg
• Women ages 51+: 1,200 mg

Best calcium-rich foods:

• Sardines or salmon with bones
• Leafy greens (kale, broccoli, bok choy)
• Cheese, yogurt, and milk
• Calcium-fortified orange juice and cereals

Vitamin D Foods

Your body can’t absorb calcium without vitamin D, making this nutrient just as important. A deficiency increases the risk of bone loss and fractures.

Daily needs of Vitamin D:

• Ages 51–70: 600 IU
• Age 71+: 800 IU

Best vitamin D-rich foods:

• Beef liver
• Cheese
• Egg yolks
• Fatty fish, such as salmon, tuna, and mackerel
• Fortified foods (milk, orange juice, cereal, yogurt)
• Milk
• Ready-to-eat cereals

Better Option Foods tip: Short bursts of sunshine (10–15 minutes a few times per week) help your body naturally produce vitamin D.

Hemp Seeds: A Secret Weapon for Stronger Bones

Did you know hemp seeds are a powerhouse for supporting stronger bones? These tiny seeds are packed with magnesium, protein, and healthy fats, all of which play a key role in bone strength and density.

• Magnesium: Helps convert vitamin D into its active form, which supports calcium absorption and bone formation.

• Protein: Essential for building bone matrix and repairing bone tissue.

• Omega-3 fatty acids: Reduce inflammation that can weaken bones over time.

Whole toasted hemp seeds will add a snappy crunch to yogurt, and oatmeal. Make a leafy greens salad with kale, broccoli and bok choy. Add hemp hearts for a mild nutty flavor. They’re soft and chewy with a buttery texture.  Sprinkle hemp hearts on  yogurt, oatmeal, or blend them up in a smoothies. Try hemp protein powder in raw protein bars to give your bones a delicious boost every day. (Check out our recipe for Hemp Protein Pumpkin Balls at the end of this blog post).

At Better Option Foods, we love showing how plant-based superfoods like hemp seeds can complement a bone-strengthening diet.

Next Steps to Stronger Bones

Along with a bone-strengthening diet, adding weight-bearing exercise, resistance training, and balance activities can make a huge difference. Simple lifestyle choices—like limiting alcohol, avoiding smoking, and staying active—also help protect bone density as you age.

Active lifestyle for stronger bones mean staying active for bone health

Stronger bones mean more freedom, fewer worries, and the ability to stay active doing the things you love. That’s exactly what we’re all about at BetterOptionFoods.com—helping you build a healthier future one smart choice at a time.