The adult skeleton typically contains 206 bones, made up of connective tissue reinforced with calcium and specialised bone cells. These bones are essential for many body functions, from providing structural support to supporting blood health and immune function.
Functions of bones:
- Provide structural support – Bones support the body and assist movement.
- Provide protection – Bones protect internal organs, helping to keep them safe from hard impacts and injury.
- Support blood health – Certain types of bones make blood cells, including platelets, red blood cells and white blood cells, essential for blood clotting and immune function.
- Store and release fat – Certain types of bones store and release fat when the body needs energy.
- Store and release minerals – Bones store minerals and will release minerals into the body as needed.
Bone building
Bones are not static, but are constantly being remodeled, building up new bone tissue and breaking down the old. This delicate process is controlled by different types of bone cells:
- Osteoblasts: Make new bone tissue and help repair damage.
- Osteocytes: Mature bone cells.
- Osteoclasts: Break down and help shape bones.
A good balance between bone formation and resorption is necessary for strong, healthy bones.
The bad news? Bone mass begins to decline from around 30 years of age in both men and women.
The good news? There are some key diet and lifestyle strategies that can help maintain strong bones.
Key nutrients for strong bones
- Calcium. Calcium is now synonymous with bone health. It is essential for building bones and maintaining bone mineralisation. In fact, did you know that 99% of the body’s calcium is located in the bone matrix[1]? Calcium is also important for healthy teeth, providing structure and strength. Looking for an all-round bone support formula? Consider Herbs of Gold Calcium K2 with D3 which provides two well-absorbed forms of calcium plus vitamins to support bone health.
- Vitamin D. Like calcium, vitamin D is a clear winner for bone health. Vitamin D assists the absorption of calcium from the intestine and is also actively involved in bone formation, resorption and mineralisation. Consider Herbs of Gold Vitamin D3 1000 or Vitamin D3 1000 Liquid featuring the most bioactive form of vitamin D (D3) to support bone mineralisation.
- Vitamin K2. Perhaps less well known than its vitamin cousin, vitamin K2 is no less important when it comes to bone health. Vitamin K2 has a role in calcium distribution, directing the calcium into the bones to contribute to bone strength while at the same time supporting cardiovascular and artery health. For a high-quality, patented vitamin K2, consider Herbs of Gold Vitamin K2 180 MAX to support bone health and maintain cardiovascular system health.
- Magnesium. Though possibly not front of mind for bone health, more and more research is showing this mineral is important for bones[2]. For a magnesium boost, consider Herbs of Gold Magnesium Forte to support bone health.
- Silica and vitamin C. Both silica and vitamin C support bone health as they are necessary for the cross-linking of collagen strands that are important for the integrity of the connective tissue matrix of bone. Just 40mg of silica a day supports bone mineral density[3]. Consider Herbs of Gold Silica Hair Skin & Nails containing a blend of silica and vitamin C for added bone support.
Our top 3 tips for strong bones
- Eat a balanced diet – to ensure an adequate supply of key vitamins and minerals for bone structure.
- Practice weight-bearing exercise regularly – which has the dual benefit of improving bone density while also supporting better balancing. Choose weight-bearing exercises such as walking, tennis and strength training.
- Enjoy safe sun exposure – to boost vitamin D levels naturally.
[1] Healthy Bones Australia. (2025). Calcium & Bone Health. https://healthybonesaustralia.org.au/your-bone-health/calcium/
[2] Rondanelli, M., Faliva, M. A., Tartara, A., Gasparri, C., Perna, S., Infantino, V., ... & Peroni, G. (2021). An update on magnesium and bone health. Biometals, 34(4), 715-736.
[3] Rodella, L. F., Bonazza, V., Labanca, M., Lonati, C., & Rezzani, R. (2014). A review of the effects of dietary silicon intake on bone homeostasis and regeneration. The Journal of Nutrition, Health & Ageing, 18(9), 820-826.