After 50, your bones are still working behind the scenes, constantly breaking down and rebuilding. The catch is that the rebuilding side often slows with age. Over time, that can quietly increase the risk of osteoporosis and fractures, sometimes from something as ordinary as a simple fall.
The upside is you have real leverage. A few practical habits around food, vitamin D, and strength-building movement can help protect your bones starting today.
Here are a few simple, evidence-based habits you can start using now to support bone strength and reduce fracture risk.
1) Prioritize calcium from food first
Calcium is a major structural mineral in bone, and your skeleton stores most of the calcium in your body. After midlife, many people fall short, especially if dairy is limited or appetite changes. For women, a common target is 1,000-1,200 mg per day. For men, needs are typically 1,000 mg per day until age 70, then 1,200 mg.
Aim to build your day around calcium-rich foods you actually like, such as yogurt, milk, tofu, fortified plant milks, canned salmon, and leafy greens. If you do use a supplement, it should usually be to cover the shortfall, not high-doses.
2) Get enough vitamin D to absorb calcium
Vitamin D helps your intestines absorb calcium and supports normal bone turnover. Since it’s harder to get from food alone and sun exposure varies a lot, many adults benefit from being intentional here. A common target is 600 IU per day through age 70 and 800 IU per day after 70, using a mix of fortified foods and supplements if needed.
Routine vitamin D blood testing is not recommended for everyone, but it may be appropriate if you have osteoporosis, conditions that affect absorption, or other risk factors your clinician is tracking.
3) Do both weight-bearing movement and strength training
Bones stay stronger when they regularly get the message that you need them. Weight-bearing activities like brisk walking, hiking, dancing, and stair climbing provide that signal. Strength training matters just as much because it loads bone through muscle, and it builds the strength you need to stay steady and protect yourself if you trip.
If you want a two-for-one, add balance work. Practices like tai chi have been shown in research reviews to reduce falls in older adults. Fewer falls means fewer fractures, even before you factor in bone density.
4) Keep protein steady and eat a bone-supportive pattern
Bone isn’t just calcium, it’s also built on a protein framework, and muscle helps protect bone by improving strength and stability. That’s why getting enough protein throughout the day is associated with better bone outcomes in older adults, especially when overall nutrition is solid.
Think in terms of patterns: protein at meals, plenty of vegetables and fruit, and minimally processed staples most of the time. Mediterranean-style eating patterns are consistently linked with better long-term health and have also been associated with lower fracture risk in observational research.
5) Use supplements thoughtfully and get screened when it counts
If you cannot reliably meet calcium or vitamin D needs through food, supplements can be useful, but more is not better. Higher supplemental calcium has been linked with a greater risk of kidney stones in major research, so it’s worth talking with your clinician about the right dose for you and whether food can cover most of it.
Screening can catch bone loss before the first fracture. In the U.S., expert recommendations support bone density screening for women 65 and older, and for younger postmenopausal women with higher fracture risk. For men, routine screening is less clear-cut, so it’s usually based on individual risk factors and a conversation with a clinician.
Stronger Years Ahead
Start with one change you can keep, like adding a short walk most days or doing two strength sessions a week.
Then, layer in nutrition basics, keep protein consistent, and ask about screening if you are in a higher-risk group. Over time, those small choices add up to steadier mobility and fewer fractures.