As women, we often start thinking about bone health only when we approach menopause – but the truth is, we should be building awareness much earlier. Our teenage years and early twenties are prime time for strengthening bone quality and preparing our bodies for the hormonal shifts that come later in life.

There’s a well-established physiological principle called Wolfe’s Law, which states that healthy bone becomes stronger when it is loaded. In other words, impact matters. For teenage girls and young women – while the bones are still developing – activities like running, jumping, skipping, and other weight-bearing exercises are especially powerful. Unfortunately, this is also the time when many girls stop doing these types of activities. Inside every bone is a network of trabeculae – tiny, rod-like strands that form a supportive lattice. The more load they experience, the stronger and denser they become.

Of course, what we eat throughout life plays a huge role too. Calcium is vital, but it doesn’t act alone. Other nutrients are needed to make sure calcium is available to the body and absorbed effectively.

Calcium:
Adults should aim for around 1g (1000mg) per day, and women over 51 should increase that to 1.2g (men don’t reach this threshold until 71 – notice that 20-year lag!). Because our bodies can’t process a large amount of calcium in one go, supplements are best taken in smaller doses throughout the day, ideally with meals.

Oestrogen also supports calcium absorption, which is one reason women’s bone density declines more rapidly after menopause. Supplementation, nutrition, and– where appropriate – HRT can all play a role in supporting healthy levels.

Vitamin D is another essential partner in bone health, as is magnesium, which not only boosts calcium absorption but also contributes to the formation of strong bone. Women aged 19-30 should aim for 310mg of magnesium daily, and 321mg after age 31. Other helpful allies include vitamins C, E, and K, which further support absorption and bone density.

Alongside adding bone-supportive nutrients, it’s equally important to reduce those that deplete them:

• Caffeine: Each cup can cost you 2-3 mg of calcium. Aim for just 1–2 caffeinated drinks per day.
• Fizzy drinks: Often contain citric or phosphoric acid, which interfere with calcium absorption.
• Alcohol: Overconsumption burdens the liver – the same organ responsible for converting vitamin D into its active form.
• Excess fibre: While essential for overall health, too much can reduce calcium absorption by speeding digestion and binding to calcium.
• Stress: Can also reduce calcium absorption and impact overall bone health.

A few helpful truths to keep in mind:

• Myth: Skimmed milk is less beneficial for calcium.
  Fact: The calcium in milk is not affected by the fat content.
• Fact: We lose calcium constantly – through our skin, nails, hair, sweat, urine, and feces.
• Fact: Weight-bearing exercise builds bone and muscle, and becomes even more important than cardio alone once we reach our fifties.

Strong bones aren’t built overnight – they’re built through knowledge, habits, and small choices that add up over time.

Building strong bones for life
If you’re ready to take charge of your bone health – whether you’re 16 or 60 – start today. Add one weight-bearing activity to your week, review your nutrient intake, and make simple swaps that support long-term strength. And if you’d like personalised guidance, meal ideas, or an exercise plan tailored to your stage of life, reach out – I’d love to support you on your journey to stronger bones.