Avoid osteoporosis with these vitamins and food tips.

You must think about your bones ever since you are young. You'll have a much better chance of keeping them strong if you start good habits young. Eating well, doing weight-bearing activities regularly (like walking or weight training), and taking certain supplements can help you avoid the disease.

Calcium is important: In addition to what women get from their diet, they should take 1,200 to 1,500 mg a day; men should get no more than 1,000 to 1,200 a day from all sources. Vitamin D is key too. Your body makes it when it's exposed to sunlight, but seniors and dark-skinned people should consider taking supplements-1,000 IU daily-because their bodies may not make as much.

Here are some other vital bone nutrients:

Vitamin C is a building block of collagen-one of the first elements in bone formation. Some research shows that women who take vitamin C supplements have stronger bones. Find it in citrus fruits, tomatoes, strawberries, cantaloupe, peppers, broccoli, and potatoes. I advise everyone to take 200 mg of vitamin C daily, in addition to eating plenty of vitamin C-rich foods.

Magnesium is another mineral that aids bone formation; bone density is higher in people who get plenty in their diets, studies have shown. It's found in leafy greens, whole grains, dairy products, nuts, seeds, legumes, and potatoes. I recommend a supplement; take half as much magnesium as you do calcium. But read labels: Your calcium pills may already contain the mineral (many do). Don't take magnesium if you have impaired kidney function.

Vitamin K, potassium. You don't need to take supplements for these unless your doctor tells you to. K slows bone loss and speeds fracture healing; food sources are leafy greens and healthy oils like olive and canola. Potassium can be found in fruits and veggies-bananas and potatoes, for example. People who eat potassium-rich diets tend to have denser bones.

Strong Bone Tips
Try soy foods.
Some studies have found soy foods helpful, possibly because of their phytoestrogen content. Try two daily servings of whole soy, such as tempeh, edamame, or calcium-fortified soy milk or tofu. Skip supplements such as ipriflavone, which may reduce immunity in some.

Watch salt intake.
Sodium can increase the amount of calcium you lose in urine. Cut back by limiting processed and fast foods and by not adding salt at the table.

Avoid high-protein diets.
Too much protein has been shown in some studies to increase urinary calcium loss.

Go light on alcohol.
Heavy drinking may reduce your body's ability to absorb calcium-and it can lead to falls. But having one drink a day for women, or two for men, may help build bones.