10 Natural Ways to Build Healthy Bones

9. Include Foods High in Magnesium and Zinc
Calcium isn’t the only mineral that’s important for bone health. Several others also play a role, including magnesium and zinc.

Magnesium plays a key role in converting vitamin D into the active form that promotes calcium absorption (53Trusted Source).



An observational study of over 73,000 women found that those who consumed 400 mg of magnesium per day tended to have 2–3% higher bone density than women who consumed half this amount daily (54Trusted Source).



Although magnesium is found in small amounts in most foods, there are only a few excellent food sources. Supplementing with magnesium glycinate, citrate or carbonate may be beneficial.



Zinc is a trace mineral needed in very small amounts. It helps make up the mineral portion of your bones.



In addition, zinc promotes the formation of bone-building cells and prevents the excessive breakdown of bone.



Studies have shown that zinc supplements support bone growth in children and the maintenance of bone density in older adults (55Trusted Source, 56Trusted Source).



Good sources of zinc include beef, shrimp, spinach, flaxseeds, oysters and pumpkin seeds.