More than just calcium, what your bones really need

Bones are living dynamic tissue and there are processes inside us that are constantly building and breaking down bone.  

Research shows that bone mineral density can be improved at any age. 

Bone strength depends, in part, on how well nutrients are absorbed, directed, and used.  

Calcium is essential, but it’s not effective on its own. It relies on numerous other nutrients to be properly absorbed, transported, and integrated into bone tissue.  

Strong bones also rely on movement that places healthy stress on the skeleton. 

The message to “drink your milk for strong bones” has permeated nutrition messaging for decades. 

As a result, we’ve always associated strong bones with calcium. And while this essential mineral is important for bone health, it is only one piece of a much larger puzzle. 

Bone health depends on nutrient teamwork – and a lifestyle that also focuses on maintaining bone density. Bones don’t just need minerals, they need load. 

How bones really work  

Bones are not static. There are processes inside us that are constantly building bone and ones that break down bone too. 

The activity and balance of these two opposing processes shift over the course of our lives. During adolescence and early adulthood, the building processes outweigh the breaking down processes. 

As a result, we accrue more bone mass during this time, reaching our peak bone mass around the age of 30. From this point, the balance of building and breaking down processes starts to even out. 

Assuming our lifestyle and health is conducive (which unfortunately for too many people it isn’t), we maintain our bone mass.  

Bone strength, in part, depends on how well nutrients are absorbed, directed, and used. As time passes, we want to ensure we are protecting the processes that support robust nutrient absorption (having healthy digestion) and vitamin D synthesis. 

If this is not the case, the balance starts to tip in the other direction, leading to gradual loss of bone density.  

Calcium, essential but not effective alone 

Calcium is undeniably essential for bone structure. It is one of the many nutrients that helps provide the mineral framework that contributes to bones having strength and rigidity. 

However, calcium does not act alone. It requires the presence of other nutrients, including magnesium, vitamin D, vitamin K, and boron to be properly absorbed, transported, and integrated into bone tissue. Protein is important too. 

Simply increasing calcium intake does not automatically translate to stronger bones. In fact, high calcium intake without adequate co-factors may not be effectively utilised and, in some cases, excess calcium can deposit in soft tissues rather than bone – not what we want.  

The other nutrients your bones need 

While calcium matters for bone health, it takes a symphony of supporting nutrients to ensure it gets where it needs to be and does its job properly.  

Magnesium is essential for bone mineralisation, helping to regulate calcium balance and activating vitamin D, a nutrient which is needed for the body to absorb calcium from the gut. We get magnesium from leafy green vegetables, seeds such as pumpkin seeds, and nuts.  

Over time, our ability to absorb magnesium has a tendency to decline. At the same time, the nutrient density of our food has gradually reduced over the years too, making it more challenging to meet our needs through diet alone. 

For many people, magnesium supplementation can therefore offer meaningful support. If you do use a supplement, it can be wise to find one that is made from food rather than a synthetic one. 

When it comes to vitamin D, the sun remains our most effective source. Vitamin D is synthesised in the skin in response to sunlight, which is why regular, sensible sun exposure is so important. This becomes increasingly important with age, as the skin’s capacity to produce vitamin D declines over time. 

Vitamin K is a less-talked-about nutrient that is equally crucial for bone health. It acts as a “traffic controller”, activating proteins that guide calcium into bone tissue. 

Good sources include leafy greens, fermented foods, and a variety of meat. The balance of phosphorus also matters as it is an essential part of bone structure.  

Most Australians get plenty through food, yet if highly processed foods are a significant part of a diet, it can result in an imbalance.  

What else do your bones need?  

Strong bones are built not just through our nutrition but also through movement such as strength or resistance training – which can be anything from lifting weights at the gym to Pilates, yoga, resistance bands, or even carrying groceries and grandchildren. 

Bones are living, dynamic tissue. They respond to the loads placed upon them. Without regular weight-bearing or resistance-based movement, the body receives the message that extra bone strength isn’t required – and density can gradually decline. 

Using weights places bones under load, fostering their strength, while tai chi and other similar exercises are great for stability which is important to prevent falls. 

Pairing nutrient-dense foods with consistent, appropriate strength training creates the most powerful foundation for maintaining bone integrity as we age. 

Emerging research shows that resistance training can improve bone mineral density in postmenopausal women, reinforcing a powerful message: it is never too late to start supporting your bones. 

With a thoughtful, consistent approach to nutrition and movement, we can make meaningful change in our skeletal health at any age. 

Disclaimer: This article is for information purposes only and should not be considered medical advice. Consult a healthcare professional about any health concerns or before making any changes to your medication, diet, or exercise routine.