Strengthen Them Bones

Strong bones are essential for staying healthy, active, and resilient. Eating quality protein, nutrient-rich fruits and vegetables, and the right key nutrients helps support bone strength, recovery, and long-term health.

Protein (5)

Salmon

• Rich in high-quality protein and vitamin D.
• Helps support bone remodeling and muscle strength.

Greek Yogurt

• High in protein and calcium.
• Supports bone mineral density and healthy gut bacteria.

Grass-Fed Lean Beef

• Provides protein, zinc, iron, and phosphorus.
• Zinc is essential for building new bone tissue.

Eggs

• Excellent source of protein plus vitamin D (especially the yolk).
• Supplies nutrients needed for bone repair and collagen production.

Sardines (With Bones)

• High in protein, calcium, and vitamin D.
• The edible bones provide highly absorbable calcium.

Vegetables (5)

Kale

• Excellent source of vitamin K.
• Helps activate proteins that bind calcium into bones.

Broccoli

• Rich in vitamin C, vitamin K, and calcium.
• Supports collagen formation and bone strength.

Spinach

• Contains magnesium and vitamin K.
• Magnesium helps convert vitamin D into its active form.

Bok Choy

• Good source of calcium and vitamin C.
• Supports bone mineralization without the oxalate content of spinach.

Collard Greens

• One of the richest vegetable sources of calcium.
• Helps maintain bone density and skeletal health.

Fruits (5)

Oranges

• High in vitamin C.
• Vitamin C is necessary to produce collagen, the framework of bone.

Prunes (Dried Plums)

• Research suggests they may help reduce bone loss.
• Rich in antioxidants and vitamin K.

Kiwi

• Excellent source of vitamin C.
• Supports collagen formation and tissue repair.

Blueberries

• Packed with antioxidants.
• Help reduce oxidative stress that may contribute to bone breakdown.

Figs

• Contain calcium, magnesium, and potassium.
• Provide minerals important for bone maintenance.

Supplements (5)

Vitamin D3

• Helps the body absorb calcium efficiently.
• Essential for maintaining bone density.

Vitamin K2 (MK-7)

• Directs calcium into bones rather than soft tissues.
• Works synergistically with vitamin D3.

Magnesium Glycinate

• Supports bone formation and vitamin D metabolism.
• Also promotes muscle relaxation and recovery.

Calcium (If Dietary Intake Is Insufficient)

• Primary mineral that makes up bone.
• Most beneficial when dietary calcium is too low.

Collagen Peptides

• Provide amino acids that help build the collagen matrix of bone.
• May improve bone strength when combined with resistance exercise.

Why These Matter Together

Healthy bones require:

• Protein → Builds the collagen framework of bone.
• Calcium → Provides bone hardness and density.
• Vitamin D3 → Increases calcium absorption.
• Vitamin K2 → Helps deposit calcium into bones.
• Magnesium → Supports bone formation and vitamin D activation.
• Vitamin C → Produces collagen, the structural scaffold of bone.
• Resistance training → Signals bones to become stronger through remodeling.

***Disclaimer*** Always seek the guidance of your doctor or other qualified health professional with any questions you may have regarding your health or a medical condition.