Overview
- Bone strength reflects genetics plus modifiable factors such as diet, physical activity, tobacco and alcohol use, hormones, body size and ancestry, according to guidance cited from Mayo Clinic and other organizations.
- Bone tissue remodels continuously and reaches peak mass around age 30, with higher peaks linked to a lower chance of osteoporosis in later life.
- Recommendations call for about 1,000 mg of calcium daily for most adults, increasing to 1,200 mg for women over 51 and men over 71, with vitamin D targets of 600 IU for ages 19–70 and 800 IU for those over 71.
- New reporting underscores the roles of vitamins A, B6/B9/B12, C, E and K in collagen formation, remodeling and mineralization that help maintain bone quality beyond calcium and vitamin D.
- Weight-bearing and balance exercises, home safety to prevent falls, and timely bone-density screening (women 65+, men 70+, or earlier with risk factors) reduce fractures, while certain diseases and long-term medications can accelerate bone loss.