Bone health is an important part of overall health at every stage of life. Bones provide structural support, protect internal organs and help us move. They are also living tissue, constantly being renewed and adapted to the demands placed on them.
Age, hormonal changes, nutrition and physical activity all influence how bones develop and maintain their strength. Getting enough of the nutrients needed for healthy bones matters, but so does understanding how these factors work together.
From vitamin D and calcium to muscle-strengthening exercise and blood tests, there are several ways to learn more about the factors that support bone health.
Healthy bones need to maintain their structure, strength and ability to support everyday movement. Throughout life, the body continually breaks down old bone tissue and replaces it with new tissue. This process is known as bone remodelling.
During childhood and adolescence, bone formation helps build the skeleton. Bone mass generally reaches its peak in early adulthood, after which the balance between bone formation and bone loss changes with age.
Bone health is influenced by several factors, including:
These factors are interconnected. Looking after bone health means considering more than one nutrient or lifestyle habit in isolation.
The body needs several nutrients to build and maintain healthy bones. Three particularly relevant markers in blood testing are vitamin D, calcium and phosphate.
Vitamin D helps the body absorb calcium from the digestive system. Without enough vitamin D, calcium absorption becomes less efficient, which can affect normal bone mineralisation.
The body produces vitamin D through exposure to sunlight, and smaller amounts can be obtained from foods such as oily fish, egg yolks and fortified products.
Low vitamin D levels can be associated with problems affecting bone health. A blood test measuring vitamin D can help identify deficiency when testing is clinically appropriate.
However, more vitamin D is not automatically better. Supplement requirements vary, and high doses can be harmful. If you are concerned about your vitamin D levels, a healthcare professional can advise whether testing or supplementation is appropriate.
Calcium is the main mineral in bone and contributes to the structure that makes bones rigid and strong. The body cannot produce calcium, so it must come from food or, when appropriate, supplements.
Sources include dairy products, calcium-fortified plant-based drinks, calcium-set tofu, certain leafy green vegetables, nuts and fish eaten with their bones.
A balanced diet that provides sufficient calcium supports bone health throughout life. However, a blood calcium result does not tell you how much calcium you consume or how much calcium is stored in your bones. Blood calcium levels are tightly regulated by the body.
Phosphate works alongside calcium in bone mineralisation. It is also involved in other essential processes, including energy metabolism.
Phosphate levels are regulated through several mechanisms involving the kidneys, intestines and hormones. Measuring phosphate in the blood can provide useful information about mineral balance, particularly when interpreted alongside other results.
Alkaline phosphatase (ALP) is an enzyme found in several tissues, including bone and liver. It plays a role in bone formation, but an ALP result can be influenced by different processes in the body.
An abnormal result does not automatically indicate a bone problem. Its significance depends on the level, other test results and the person's clinical circumstances.
Together, vitamin D, adjusted calcium, phosphate and ALP provide information about selected factors associated with bone health. They do not each tell the same story, and none should be interpreted in isolation.
A balanced diet provides the nutrients the body needs to maintain bones and muscles. Rather than relying on a single food or supplement, aim for a varied diet that includes sources of calcium, protein and vitamin D.
Calcium-rich foods include milk, yoghurt, cheese, calcium-fortified plant-based drinks, calcium-set tofu and fish such as sardines when the bones are eaten.
Vitamin D sources include oily fish, egg yolks and certain fortified foods. Dietary sources are relatively limited, which is one reason vitamin D intake can be worth considering as part of your overall nutritional picture.
Protein sources include eggs, fish, poultry, dairy products, beans, lentils, tofu and nuts. Protein supports muscle maintenance as well as bone tissue.
A varied diet also supplies other vitamins and minerals involved in normal body function. If you follow a restricted diet or have a condition that affects nutrient absorption, a healthcare professional or registered dietitian can help you assess whether your nutritional needs are being met.
Yes. The type of physical activity matters because bones respond to the forces placed on them.
Weight-bearing exercise, such as walking, dancing and some forms of sport, involves working against gravity while upright. These activities can help maintain bone health.
Resistance exercise, including strength training, places controlled demands on muscles and bones. It also helps maintain muscle strength, which supports everyday movement.
Balance exercises can help reduce the risk of falls, particularly as people get older.
The most suitable activity depends on age, fitness, medical history and existing bone conditions. People with osteoporosis or a history of fractures may need tailored guidance before starting new exercises.
Regular movement supports bone health, but it is only one part of the picture. Nutrition, hormones, age and individual health factors also matter.
Blood tests do not offer a complete assessment of bone strength, but they measure certain nutrients and biological markers associated with bone health so they can help identify deficiencies or abnormalities that may warrant further investigation.
Blood tests and bone density scans measure different things.
Blood tests assess substances circulating in the blood, such as vitamin D and calcium. These results can help investigate nutritional status and mineral balance.
A DXA scan measures bone mineral density and is used to help diagnose osteoporosis and assess bone loss. Whether this scan is appropriate depends on individual risk factors and clinical assessment.
VidaCare includes a Bone Health panel in several health screening packages, such asDeep Dive,Sports PerformanceandTired All the Time, allowing you to assess selected blood markers associated with bone health as part of a broader health check.
Depending on the package, these markers include vitamin D, adjusted calcium, phosphate and alkaline phosphatase (ALP).The Executivepanel also includes parathyroid hormone (PTH).
These tests provide information about selected factors involved in bone health, including vitamin D status and mineral balance. Results can help identify abnormalities that may warrant further investigation, although blood tests alone cannot diagnose osteoporosis.
VidaCare's health screening packages also cover other aspects of health, including cardiovascular, thyroid, hormonal and metabolic markers. This allows you to consider bone health alongside other relevant information about your health.
Explore VidaCare health screening packages and panels to find the option that best suits your needs.
