What Really Matters When It Comes to Bone Health

If you want to strengthen your bones, it's not just about exercise—the right nutrition is key. Discover what you need to know here.

2 MIN READ — 03/14/2025

Want to keep your bones strong and healthy—not just now, but well into old age? The key lies in the right combination: a balanced diet is crucial, but regular exercise and healthy habits are just as important. Here’s how to ensure your bones stay strong, no matter your age.

What Are Strong Bones?

Strong bones are resilient and durable. They consist of dense, well-mineralised tissue that offers both stability and flexibility. This tissue is alive and constantly being broken down and rebuilt to meet the demands of your daily life. Healthy bones are capable of resisting fractures and support your entire musculoskeletal system—from your spine to your toes.

Why Bone Health Is So Important

Healthy bones are vital for an active, independent life. They don’t just carry your weight, but also protect your internal organs and aid in the mobility of your joints. As you age, the loss of bone density can lead to osteoporosis, a condition that weakens bones and increases the risk of fractures. That’s why it’s crucial to focus on bone health early on and take preventive measures.

Strengthening Bones Through Nutrition

Alongside exercise, nutrition plays a central role in keeping your bones strong. A balanced diet rich in essential nutrients provides your body with the building blocks it needs for bone renewal. By choosing the right foods, you can help maintain bone mass and slow down bone loss.

Calcium for Strong Bones

Calcium is the cornerstone of strong bones. It’s the primary component of bone tissue and gives your bones their strength. Your body stores 99% of its calcium in the bones and teeth. Adequate calcium intake is especially crucial during growth phases—for children, teenagers, and young adults. Here are some calcium-rich foods that should be part of your diet:

These are Calcium-Rich Foods
These are Calcium-Rich Foods

Other Nutrients That Are Essential

In addition to calcium, there are other nutrients that are indispensable for bone health. Vitamin D plays a crucial role in calcium absorption and can be found in fatty fish like salmon and tuna, as well as in eggs. Vitamin K, found in leafy green vegetables like spinach and kale, supports bone mineralisation.

Magnesium, found in nuts, seeds, and whole grains, also contributes to bone health by supporting bone metabolism. Proteins are another important component, as they strengthen the bone structure and promote the formation of new bone cells.

Strengthening Bones in Old Age: What Else Can I Do?

In addition to a healthy diet, there are many steps you can take to keep your bones strong as you age. Regular exercise is essential—activities like running and strength training can increase bone density and strengthen bones. Make sure you get enough sleep, as your bone tissue regenerates during rest. Avoid harmful habits such as smoking and excessive alcohol consumption, as they can negatively impact bone health. And don’t forget to visit your doctor regularly for important check-ups, such as bone density measurements.

At a Glance

  • 01.

    Calcium forms the backbone of our bones. Dairy products and leafy green vegetables are excellent sources.

  • 02.

    Vitamin D and K are important for calcium absorption and bone mineralisation. Magnesium and proteins also play crucial roles in bone health.

  • 03.

    Alongside a balanced diet, exercise and physical activity are essential for maintaining strong bones.

Article Sources

Food supplements are not a substitute for a balanced and varied diet and a healthy lifestyle. Do not exceed the indicated daily intake. Keep out of reach of children. Please inform and consult your doctor before consuming this product. Not suitable for children and adolescents under 18 years, pregnant or breastfeeding women. Refrain from taking other food supplements containing zinc. Persons taking anticoagulant medication should seek medical advice before consuming vitamin K-containing supplements.

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º Food Supplement. In combination with a healthy diet and exercise.

ª Survey on the awareness of multi-nutrient powders with 211 consumers aged 18 to 49 in Germany, 09/24.

↡ Survey of 527 AG1 customers after 12+ days of use, 2024. The survey was conducted on a previous version of AG1’s continually evolving formulation. The survey results can be transferred to the current version of the formula due to no or scientifically negligible changes in supporting nutrients. Vitamins C, B6, B12, riboflavin, niacin, pantothenic acid, and folate help reduce tiredness and fatigue. Pantothenic acid supports mental performance. Calcium supports normal digestive enzyme function, while biotin maintains normal mucous membranes, such as the gut lining.

Immune System

1: With vitamins A, C, B6 and B12 as well as folate, zinc, copper and selenium, AG1 contributes to the normal function of the immune system. Vitamin C contributes to maintain the normal function of the immune system during and after intense physical exercise.

Energy; Metabolism

2: Vitamins C, B6, B12, riboflavin, niacin, pantothenic acid and magnesium contribute to normal energy-yielding metabolism and to the reduction of tiredness and fatigue. With vitamins C, B6, B12, as well as thiamine, riboflavin, niacin, biotin, pantothenic acid, calcium, phosphorus, copper and manganese, AG1 contributes to normal energy-yielding metabolism. Magnesium contributes to electrolyte balance. Biotin, zinc and chromium contribute to normal macronutrient metabolism.

Cell Protection

3: With vitamins E and C as well as riboflavin, zinc, copper and selenium, AG1 contributes to the protection of cells from oxidative stress. Phosphorus contributes to normal function of cell membranes. Folate, Vitamin B6 and B12 contribute to normal homocysteine metabolism.

Mental Performance; Psychological Function; Nervous System

4: With pantothenic acid, AG1 contributes to normal mental performance. Zinc contributes to normal cognitive function. With vitamins C, B6, B12, B1, B3 and B7 AG1 contributes to normal psychological function and to normal functioning of the nervous system. Calcium contributes to normal neurotransmission.

Skin, Hair & Nails

5: With vitamins A, as well as riboflavin, niacin, biotin and zinc, AG1 contributes to the maintenance of normal skin. Vitamin C contributes to normal collagen formation for the normal function of skin. Vitamin B7, zinc and selenium contribute to the maintenance of normal hair. Zinc and selenium contribute to the maintenance of normal nails.

Hormonal System

6: With vitamin B6, AG1 contributes to the regulation of hormonal activity. Zinc contributes to the maintenance of normal testosterone levels in the blood. Selenium contributes to the normal thyroid function. With chromium, AG1 contributes to the maintenance of normal blood glucose levels.

Digestion

7: Calcium contributes to the normal function of digestive enzymes. Biotin AG1 contributes to the maintenance of normal mucous membranes (e.g. intestinal mucosa).

Muscles

8: With calcium and magnesium, AG1 contributes to normal muscle function.