More Than Calcium, Here's What Your Bones Actually Need To Stay Strong

For decades, the connection between milk and strong bones has been drilled into our minds. But while calcium does play a key role, it’s only one piece of a much larger puzzle. Your bones are living, dynamic structures that rely on a range of nutrients – from vitamin D, magnesium, protein, and vitamin K2, among others – to maintain strength, density, and flexibility. Without these, even the best calcium intake may fall short of truly protecting your skeletal health.

Why Bones Need More Than Just Calcium

“Traditionally, drinking milk is attributed to strong bones, and rightly so, as milk is a rich source of calcium. However, the bone is made up of about 50% protein, with the rest being calcium and water. So, nutrients that help build protein and facilitate calcium deposition in bones become

equally vital,” says Dr. Sushanth B Mummigatti, Orthopaedic & Trauma Surgeon, Manipal Hospital, Goa.

Vitamin D3 is one of the most important nutrients in this process, as it helps calcium get absorbed from the gut and deposited into bones. “The best sources of Vitamin D3 are sunlight, eggs, and fortified foods,” he adds. Similarly, proteins, especially collagen, are critical for bone structure and repair, which is why adequate protein intake from both plant and animal sources is essential.

The Supporting Nutrients: K2, Magnesium, And More

While calcium and vitamin D often steal the spotlight, lesser-discussed nutrients like vitamin K2 and magnesium quietly play critical roles in bone metabolism. “Vitamin K2 works in synergy with vitamin D3 to help calcium settle in bones rather than in soft tissues. It’s commonly found in fermented foods and certain types of cheese,” explains Dr. Mummigatti.

Dr. Samarth Arya, Consultant – Orthopaedics, Joint Replacement & Robotic Surgery, Manipal Hospital Old Airport Road, echoes this, adding that “a diet rich in essential nutrients from an early age is important to maintain healthy bone mass and reduce the risk of osteoporosis.”

Magnesium, found in leafy greens, nuts, and whole grains, helps activate vitamin D, while potassium from bananas and potatoes supports overall mineral balance in bone tissue.

Lifestyle Habits That Strengthen (Or Weaken) Your Bones

Diet alone isn’t enough; movement matters too. “Weight-bearing exercises such as walking, jogging, and resistance training stimulate bone formation and maintain density,” says Dr. Arya. On the other hand, excessive salt, smoking, and alcohol can interfere with calcium absorption and weaken bones over time.

Building stronger bones goes far beyond the daily glass of milk. It’s about creating balance by combining calcium with a spectrum of supporting nutrients and maintaining an active lifestyle. By embracing whole foods like greens, nuts, fish, and fermented foods, alongside regular exercise and mindful habits, you can future-proof your bones for strength and resilience well into later years.