By age 18 in girls and age 20 in boys, about 85-90% of adult bone mass is acquired.
Building strong bones during childhood and adolescence can help prevent osteoporosis from developing later in life.
There are five steps, which together can optimize bone health and help prevent
osteoporosis:
- Get the daily recommended amounts of calcium and vitamin D
- Perform regular weight-bearing and muscle-strengthening exercises
- Avoid smoking and excessive alcohol
- Consult with your healthcare provider about bone health
- Have a bone density test taken and
use medication as prescribed
National Osteoporosis
Foundation's
Guidelines for Moving
Safely, Posture and Strengthening Exercises
(19 pages, .PDF file, 6.63 MB)
Nutrition:
A diet with enough calcium and vitamin D is essential for strong
bones. Many people get only a fraction of the calcium they need. Good sources of calcium are:
- Low-fat milk, yogurt, and cheese
- Foods with added calcium such as orange juice, cereals, and breads
Your body makes vitamin D in the skin when you are out in the sun. Some people get all the vitamin D they need from sunlight. Others need to take vitamin D pills.
This chart from NIASM shows the amount of calcium and vitamin D you should get each day.
| Age |
Calcium |
Vitamin
D |
| 0 to 6
months |
210 mg |
200 IU |
| 7 to 12
months |
270 mg |
200 IU |
| 1 to 3
years |
500 mg |
200 IU |
| 4 to 8
years |
800 mg |
200 IU |
| 9 to 18
years |
1,300 mg |
200 IU |
| 19 to 50
years |
1,000 mg |
200 IU |
| 51 to 70
years |
1,200 mg |
400 IU |
| Over 70
years |
1,200 mg |
600 IU |
National Osteoporosis Foundation - Foods
and Their Calcium Content (.PDF file)
