Healthy bones and muscles are supported by a combination of good
nutrition, regular physical activity, adequate protein, important
vitamins and minerals, healthy lifestyle habits, and sufficient
recovery and sleep.

Weight-bearing exercise and resistance training can help maintain
bone strength and muscle function, while a balanced diet provides
nutrients needed to support normal bone and muscle health.

Calcium and vitamin D are among the best-known nutrients associated
with normal bone health. Vitamin D also contributes to normal muscle
function and helps the body absorb calcium.

Other nutrients involved in overall bone and muscle wellness can
include magnesium, phosphorus, vitamin K, protein, and other
vitamins and minerals obtained through a balanced diet.

Vitamin D helps the body absorb calcium and phosphorus, two minerals
that are important for maintaining normal bones. Vitamin D also
contributes to normal muscle function.

Vitamin D can come from sunlight exposure, certain foods, fortified
foods, and dietary supplements when appropriate.

A balanced diet that includes adequate protein, calcium, vitamin D,
magnesium, and other essential nutrients can help support healthy
bones and muscles.

Nutrient-rich choices can include dairy products or fortified
alternatives, leafy green vegetables, fish, eggs, beans, nuts,
seeds, lean proteins, fruits, and vegetables.

Weight-bearing activities and resistance exercises are commonly
recommended for maintaining healthy bones and muscles.

Examples may include walking, stair climbing, strength training,
resistance-band exercises, and other activities appropriate for
your fitness level. Balance and flexibility exercises can also
support mobility and physical function.

Bone density and muscle mass can gradually change as people age.
Maintaining physical activity, eating enough protein and
nutrient-rich foods, and following healthy lifestyle habits can
help support bone strength, muscle function, balance, and mobility
throughout life.

Dietary supplements can help provide certain vitamins, minerals,
herbs, or other dietary ingredients when they are appropriate for
an individual’s nutritional needs.

Supplements should complement a balanced diet rather than replace
nutritious foods, exercise, or appropriate medical care. Individual
needs can vary, so it is important to follow product directions and
seek professional guidance when necessary.

Supporting bone health with age generally includes regular
weight-bearing activity, resistance exercise, adequate calcium and
vitamin D, sufficient protein, a nutrient-rich diet, and healthy
lifestyle habits.

Individual nutritional and screening needs can change with age,
so discussing bone health with a qualified healthcare professional
can also be helpful.

Regular resistance exercise, daily movement, adequate dietary
protein, good nutrition, hydration, recovery, and consistent
physical activity can help support normal muscle strength and
mobility.

Exercise routines should be appropriate for your age, abilities,
fitness level, and overall health.

Consider speaking with a qualified healthcare professional if you
have persistent bone or muscle discomfort, unexplained weakness,
changes in mobility, concerns about bone density, nutritional
deficiencies, existing medical conditions, or questions about
dietary supplements.

You should also seek professional advice before adding supplements
if you are pregnant or nursing, take prescription medications, or
have a medical condition.