• Osteoporosis
• Back Pain

How to Build Stronger Bones and Joints Naturally

Published: June 30, 2025
Updated: June 30, 2025
4 mins

It’s normal to feel some changes in how well you’re able to move your body or recover from injuries as you age. To some extent, bones and joints may wear down over time. For example, women are more likely than men to be diagnosed with the bone disease osteoporosis. However, there are ways to delay how quickly bones and joints weaken. 

Treating your bones and joints with extra care requires paying close attention to what you eat, how you exercise, and making intentional lifestyle changes. Nutrients like vitamin C and vitamin K can help reduce the risk of bone breakage by increasing bone density.

What are the Signs of Weak Bones and Joints?

Unless bone density is extremely low, most people don’t realize when they have weakening bones and joints. Still, those with declining bone mineral density may begin to see changes in their posture, including a stooped back. The structure of bones with low mineral density has widening holes and thin outer walls.

Women are more likely to develop bone conditions like osteoporosis and osteopenia (loss of bone density). But most people don’t know they have osteoporosis until they experience a bone fracture. Those with osteoporosis are more likely to experience a hip fracture. Falling from a standing position is another potential sign of osteoporosis.

Your joints are the soft tissue at the edges of the bones connecting your muscles. Joint pain or damage is an issue for many former athletes and elderly individuals. Those with weak joints may notice a faint clicking or popping sound when sitting up quickly or working out.  Osteoarthritis is another bone condition that primarily affects the joints. Those with osteoarthritis may experience pain and stiffness in the joints. 

Key Nutrients for Strong Bones and Joints

Vitamin C, vitamin K, and vitamin D are a few key nutrients that can help keep your bones and joints healthy. The composition of the bone includes calcium and phosphate. Without calcium, your bones wouldn’t have any structure. Calcium deficiency can lead to the body taking more calcium from the bones. Low levels of vitamin D may also reduce bone mass. 

Magnesium is another mineral that helps with bone metabolism. Both magnesium and vitamin K can help improve bone density. Having higher levels of vitamin K may also reduce your risk of developing osteoporosis.

Vitamin K,C, and D supplements can help you maintain bone health. However, be sure to check with a licensed healthcare provider before starting any supplements. Some supplements may interact with other medications.

Foods to Help Promote Stronger Bones and Joints

Generally, eating a well-balanced diet improves your well-being, including your bone health. Eating more fresh fruits and vegetables can help increase potassium and calcium levels. 

The following calcium-rich foods may help you maintain and improve your bone health:

• Fish

• Beans

• Nuts

• Spinach

• Yogurt

• Milk

Exercises to Increase Bone and Joint Strength

Health experts found that resistance training exercises improved bone strength in study participants with osteoporosis. Weight training can also strengthen bones. However, doing weight training exercises with the incorrect form can potentially increase your risk of injury. If possible, connect with a physical therapist or licensed trainer who can help you do weight training exercises safely.

You can alternate between low, moderate, and high-impact exercises. Low-impact exercises tend to place less strain on the muscles and joints. However, the more impact on your bones, the stronger they become over time. Resistance training is another way to build up bone strength. 

Generally, health experts recommend doing muscle-strengthening exercises for around 20 t0 30 minutes for two to three days out of the week. Over time, you will also see improvements in your endurance and overall muscle strength.

The following low and moderate-intensity exercises may help you take the first step to incorporating exercise into your weekly routine:

• Walking

• Hiking

• Jogging

• Partner dancing

• Jump roping

Lifestyle Habits to Consider for Stronger Bones and Joints

Spending more time outdoors in the sun may also help strengthen your bones and joints. Sun exposure can increase vitamin D levels and calcium absorption. When it comes to your diet, consider lowering your consumption of ultraprocessed foods. Ultraprocessed foods tend to lack the vitamins and minerals necessary to increase bone mineral density. Ultraprocessed foods are also linked to an increased risk of metabolic health conditions.

You can keep your bones and joints strong by protecting them when necessary. When engaging in physical activity, it’s important to protect your bones and joints when playing contact sports. For example, be sure to wear the right equipment and footwear for sports like soccer, football, and baseball. After doing intense physical activity, take time to cool down and stretch your muscles to prevent soreness.

Common Myths About Bone Health

While bone health is not always the first thing you think of when it comes to your overall well-being, bone conditions like osteoporosis affect millions of Americans. Even if you don’t experience issues until you’re older, taking care of your bone health starts early. Children and young adults can start incorporating healthy habits early to protect their bodies for the future. 

Not being able to engage in physical activity like you used to as you age can have an effect on your mental health as well. If a healthcare provider diagnoses you with osteoporosis, they may offer resources for additional mental health support. They can connect you to a licensed healthcare provider who can provide appropriate care.

How Does a Healthcare Provider Diagnose Weak Bones and Joints?

If your healthcare provider believes you may have osteoporosis or osteopenia, they may recommend a bone density test. Also known as a DEXA scan, a bone density scan is a low-dose x-ray that measures calcium and other minerals in the bones. 

A healthcare provider may recommend a DEXA scan if you exhibit any drastic changes in body weight or have a family history of bone conditions like osteoporosis.

If you have weak bones and joints, a healthcare provider may test you for the following health conditions:

• Arthritis

• Sjögren’s syndrome

• Bursitis

• Tendinitis

Autoimmune disorders like lupus can lead to weak bones and joints. In severe cases, inflammation can lead to damage to the bones and joints.

Where Can I Learn More About Bone Health?

Bone health is a lifelong aspect of your life. As you age, you may see changes in how your bones feel and function. At LifeMD, a licensed healthcare provider can help you learn more about bone health and other common women’s health concerns.

With the LifeMD+ membership, you can access educational resources about your health, advice from licensed healthcare professionals, and prescription medications if you qualify. LifeMD+ allows members to meet with a healthcare provider in under an hour to find treatment to relieve osteoporosis symptoms and other general health conditions for just $19 a month.

Get started today with personalized treatment plans that work for you.

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