Written by: Nancy Dixit
The recommended daily intake (RDI) for calcium is 1,000 mg for most people, but teens need 1,300 mg, and women over 50 need 1,200 mg! Here are some simple tips to maintain bone health:
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Calcium is essential for bone strength. Try to spread your calcium intake throughout the day with dairy products, leafy greens, and fortified foods.
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Vitamin D helps your body absorb calcium. Consider a supplement if you're not getting enough through sunlight or food.
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Regular exercise helps strengthen bones. Activities like walking, running, and lifting weights are great for bone health.
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Adequate protein supports bone density, especially as you age. Balance your intake with calcium-rich foods.
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Collagen is the main protein in bones. Studies suggest collagen supplements can support bone structure.
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Magnesium helps your body absorb calcium by activating vitamin D, while zinc supports the growth of bone-building cells and prevents bone breakdown. Both are important for keeping bones strong.
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Omega-3 fats promote bone formation and protect against bone loss in older adults
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