Many associate bone health with getting older; something grandparents worry about, not something that crosses your mind when you're navigating career moves and building your life from the ground up. But what few realise is that the work your bones do in your 20s and 30s sets the stage for everything that comes later in life.
Peak bone mass is typically reached by the end of the second decade of life. After that point, it's about holding onto what you've built rather than adding more. If you think of bones like a bank account, these years are when you're making deposits.
Unfortunately, modern life doesn't make it easy. Long days sitting at desks, grabbing whatever's convenient for lunch, barely seeing daylight in winter; none of this does our bone health any favours. The NHS says adults need around 700mg of calcium each day; however, getting that consistently through a balanced diet is sometimes easier said than done.
What Do Our Bones Actually Need?
There are three key players when it comes to bone health supplements:
Calcium Supplements
Calcium is the obvious one. It's what bones are largely made of, so it makes sense that you need a steady supply. Dairy products, leafy veg and some fortified foods contain calcium, but not everyone manages to eat enough of these regularly.
Magnesium Supplements
Then there's magnesium. It doesn't get mentioned quite as often, but it still matters. Magnesium helps your body handle calcium properly and activates vitamin D. Without it, you can take all the calcium you want and still not get the full benefit.
Vitamin D Supplements
Vitamin D allows calcium to actually be absorbed rather than just passing through your system. And, as we explained in our last blog on dietary supplements for autumn, in the UK, between October and March, getting enough vitamin D from sunlight becomes nearly impossible.
Some people take these nutrients separately – calcium on its own, magnesium by itself or vitamin D3 supplements to top up levels during darker months. While others prefer a combined supplement with all three, so everything works together from the start.
It's Not Just About Supplements
Taking bone health supplements is one thing, but they work best when other factors align, too. Weight-bearing exercises – including walking, running, lifting weights or even dancing – aren't only good for muscle strength, but they also tell your bones they need to stay strong. Activities like tai chi can also support balance and bone health. It’s the impact and stress from movement that trigger your body to maintain or build bone mineral density.
A balanced diet plays an equally big role. Dairy foods like milk, yoghurt and cheese provide calcium, while oily fish such as salmon and mackerel are excellent sources of vitamin D. If you're not getting enough through food alone, supplements can again be used to fill the gap.
Why Bother Now?
Bones don't send warning signals. You can't feel whether you're building strong bones or missing out on crucial bone mass during your peak years. By the time problems become obvious – through things like fractures or health checks later in life – it's much harder to make up for what isn’t built now.
What you do in your 20s and 30s matters because you're building something that needs to last decades. Strong bones aren't just about avoiding breaks when you're 70; they're about staying active and independent throughout your entire life.
And it doesn't require anything drastic; just consistent, reasonable habits, such as eating properly, moving regularly and considering bone health supplements when diet alone isn't cutting it.
As with all dietary supplements, it's recommended to consult with a healthcare professional before adding new products to your regimen, particularly if you have any existing medical conditions or are taking other prescription and non-prescription medicines.
