Additional bone health topics for other ages can be found here:
There are certain general trends for both sexes, but men and women also have distinct concerns about bone health. The general trends are listed below; but we also have additional information on special concerns for women, and facts about men and osteoporosis.
There is a common tendency to lose muscle mass as well as bone mass as we age. Indicative of our true regenerative potential, however, William Evans, MD, working with his team at Tufts University, found that through strength-building exercises, they could make a 95-year-old as strong as a 50-year-old and a 65-year-old as physically fit as a healthy 30-year-old. Furthermore, osteoporosis can be stopped, even if one has already fractured a bone. Women with an average age of 84 gained hip density (2.7%) and reduced their hip fracture rate by 43% on 1200 mg tricalcium phosphate and 800 IU vitamin D daily. Similar control patients lost 4.6% hip density and had 67% more fractures.
Nutrient needs change as we age, and with the advancing years, nutrient deficiency becomes very common. For example, while young people often consume too much protein, the elderly generally consume too little. Most notably, the need for vitamin D increases with age. Bone-weakening vitamin D deficiency is prevalent among the housebound, but also among active seniors, and up to 80% of all hip fracture patients may exhibit vitamin D deficiency. The elderly living in northern climates and those exposed to little sunlight require from 800 to 2000 IU of vitamin D a day. In addition, all elderly should keep their intake of calcium and other key bone nutrients at least at RDA levels. The first, and for many the most important, bone health test for seniors is a test for vitamin D adequacy.
An estimated 11% of all hip fractures are attributed to the use of mood-altering medications, which cause falls. Those using long-acting psychotropic drugs like Valium and Librium run a 70-80% greater risk of hip fracture. It is especially wise for the elderly to take care with medications, enhance fitness for better balance, and make household environmental changes to reduce falls.
Nutrient | Therapeutic daily intake |
Calcium | 1000-1500 mg |
Phosphorus | 800-1200 mg |
Magnesium | 400-800 mg |
Fluoride | Unknown |
Silica | not yet determined |
Zinc | 20-30 mg |
Manganese | 10-25 mg |
Copper | 1-3 mg |
Boron | 3-5 mg |
Potassium | 4000-6000 mg |
Strontium | 3-30 mg |
Vitamin D | 800-2000 IU and up |
Vitamin C | 500-3000 mg |
Vitamin A | 5000 IU or less |
Vitamin B6 | 25-50 mg |
Folic acid | 800-1000 mcg |
Vitamin B12 | 10-1000 mcg |
Vitamin K1 | 1000 mcg |
Vitamin K2 | 45-180 mcg |
Fats | ~20-30% total calories |
Protein | 1.0-1.5 g/kg |
While the DEXA bone density scan is the standard means of assessing bone density, the new urine tests for bone breakdown can estimate the likelihood that you are currently losing bone. These tests include:
The accompanying table provides reference ranges for our top-20 nutrient picks for adults. For children and young adults, follow recommended daily allowances (RDA) and dietary reference intakes (DRI) specific to each age. For specifics on recommendations and the bone-healthy nutrients and daily amounts that are found to be most therapeutic, see our full article on the 20 key bone-building nutrients.
What we discover more each day is that it is never too early nor too late to enhance bone health. Because bone health is intimately linked to overall health, osteoporosis can be best seen as an invitation to not only build better bones, but also a better body at any age.