Nutrition Essentials for Bone Health in Teens and Young Adults

Building strong bones in your teens and twenties is crucial because it sets the foundation for your future bone health. During this time, your body is still building bone mass, and after your mid-twenties, bone mass stops increasing. This makes it super important to focus on the right nutrition and habits now to help prevent issues like osteoporosis later in life.

Key Nutrients for Strong Bones

1. Calcium
   Calcium is the most important mineral for building strong bones. If you’re between 14 and 18, you need about 1,300 milligrams (mg) of calcium per day. If you’re 19 or older, aim for 1,000 mg daily.
   Where to get it:

• Dairy products like milk, cheese, and yogurt are excellent sources.
• Non-dairy alternatives: Almond milk, soy milk, tofu, kale, and broccoli are good plant-based options.
• Fun fact: A single serving of fortified almond milk can have up to 45% of your daily calcium needs!

Source: Mayo Clinic

1. Vitamin D
   Vitamin D helps your body absorb calcium, so it’s just as important for your bone health. If you’re 14 to 18, you need 600 international units (IU) a day.
   Where to get it:

• Sunlight: Spending time outdoors helps your body produce vitamin D. Even 10-15 minutes in the sun can make a big difference.
• Foods: Fatty fish like salmon, fortified cereals, and milk are good sources.
• If you live somewhere with limited sunlight (especially during winter), a vitamin D supplement might be necessary.

Source: NIH

1. Protein
   Protein isn’t just for building muscles—it also helps build bone tissue. If you’re not getting enough protein, your bones could suffer.
   Where to get it:

• Lean meats, poultry, fish, eggs
• Plant-based: Beans, lentils, nuts, and seeds are great for vegans and vegetarians.
• Aim to have a good protein source with every meal to support bone strength.

Source: Harvard Health

1. Magnesium and Phosphorus
   These minerals work together to help form bone tissue.
   Where to get them:

• Magnesium: Found in spinach, almonds, avocados, and whole grains.
• Phosphorus: Found in meat, dairy, fish, eggs, and whole grains.
• Try to incorporate a variety of foods to ensure you’re getting enough of these minerals.

Source: Harvard Health

1. Vitamin K
   Vitamin K plays a big role in bone metabolism.
   Where to get it:

• Green leafy vegetables like spinach, kale, and broccoli are loaded with vitamin K.
• Make your meals colorful—add some greens to each plate!

Source: Harvard Health