Want a stronger version of yourself? Bone health is where it starts. Training hard isn't enough — you need strong bones to support every movement. Bones and muscles work as a team to give you support, stability, and freedom of movement; without a solid skeletal base, even your hardest-earned muscle is compromised.
As Dr. Juan Rivera, board-certified cardiologist and co-founder of Santo Remedio, puts it: "When we talk about prevention, we almost always think of the heart. But bones need that same forward thinking. What you eat and how you move in your 30s and 40s determines how you'll move in your 70s."
Why is bone health so important?
Many women experience the first signs of bone loss, known as osteopenia, as early as their 30s — without knowing it. During pregnancy, essential nutrients like calcium are depleted as the baby absorbs what it needs. And during menopause, declining estrogen accelerates the loss of bone density, raising the risk of osteoporosis and fractures. In fact, an estimated one in two women over 50 will suffer an osteoporosis-related fracture in her lifetime. If you're in this stage, we recommend our guide on menopause symptoms and supplements that can support you.
The good news is that nutrition and lifestyle play a fundamental role in protecting your bones at every stage of life. Here are 10 steps — nutrients and habits — to keep your bones healthy:
Key nutrients for stronger bones
1. Calcium
Calcium is the main mineral in your bones. Under current guidelines, women ages 19 to 50 need 1,000 mg per day, and starting at 51, the recommended daily amount of calcium rises to 1,200 mg. Key sources: dairy (milk, yogurt, cheese), fortified plant milks, leafy greens like kale and broccoli, fortified orange juice, and fish with soft bones like sardines and salmon.
2. Vitamin D
Vitamin D helps your body absorb calcium and maintains the calcium and phosphate levels your bones need. The general recommendation for adults is 600 to 800 IU per day, and many postmenopausal women benefit from the higher end under medical guidance. Vitamin D deficiency — common during menopause — makes calcium absorption harder and can affect hormonal balance. Sunlight helps, but often isn't enough: fatty fish like salmon and mackerel are excellent sources, and fortified foods or supplements are a good option if you don't eat fish.
3. Magnesium
Magnesium is essential for converting vitamin D into its active form and plays a direct role in bone mineralization. Women need about 320 mg per day. You'll find it in nuts, seeds, whole grains, legumes, and leafy greens. It's also a great ally against nighttime muscle cramps.
4. Vitamin K
Vitamin K helps regulate calcium in your bones and blood. The recommended amount for women is 90 mcg per day. Find it in leafy greens — especially spinach and kale — plus broccoli and fermented foods like natto.
5. Boron
Boron is an often-overlooked mineral that supports the metabolism of bone-building minerals and may influence estrogen levels. Apples, pears, nuts, and legumes are good sources that are easy to add to daily meals.
6. Protein
Protein is essential for maintaining bone and muscle mass. Women without special dietary needs should aim for 60 to 80 grams per day. Lean meats, fish, dairy, legumes, nuts, and seeds are all excellent sources: one ounce of meat, chicken, fish, or seafood provides roughly 7 grams.
7. Omega-3 fatty acids
Omega-3s — found in fatty fish, flaxseed, and walnuts — may benefit bone health by reducing inflammation. "And here's a double win," Dr. Juan adds: "the same omega-3-rich foods that support your bones also protect your heart." Healthy fats from avocado and olive oil round out the effect.
Habits that protect your bone density
8. Physical activity
Weight-bearing and resistance exercises are fundamental for building and maintaining bone density. Walking, pilates, yoga, and other low-impact activities count too — and help reduce stress. Learn more about exercise and bone health.
9. Avoid tobacco and excess alcohol
Smoking and heavy drinking both harm bone health and increase fracture risk. If you smoke, seek help to quit. If you drink, do it in moderation — no more than one drink per day — and stay well hydrated.
10. Maintain a healthy weight
Being underweight or overweight can both negatively affect bone density. A balanced weight supports your bones and your overall wellbeing. If you're looking for a complete plan to get there, the Entalla Kit Esencial brings together what you need to support weight management in a structured, sustainable way.
One more ally: collagen
About 90% of your bone's organic matrix is collagen — the protein that gives bone its flexibility and resilience — and your natural production declines with age. That's why supporting collagen production is part of a complete bone health strategy. K-Bella Collagen Complex combines VERISOL® collagen peptides, Korean marine collagen, and Tremella mushroom to support your skin, joints, and structure from within.
By prioritizing these nutrients and habits, you'll strengthen your bones and build a solid foundation for an active future. Remember: strong bones are the key to supporting your muscles and enjoying a life full of movement, stability, and vitality.
Let's be healthier together.
The Santo Remedio team
