Want to support bone density in midlife? Start with these 7 foods

The article links midlife bone health to diet, explaining that bone density peaks around age 30 and then declines gradually, increasing the risk of osteoporosis. Physician and author Dr. Ian Smith says bone mineral density reflects how “porous” bones are, with calcium and other minerals determining strength. Smith stresses that calcium and vitamin D work together: calcium helps build bone, while vitamin D enables the gut to absorb it. He notes that Americans often fall short on vitamin D, and that without it, only 10–15% of dietary calcium is absorbed, rising to about 40% with adequate vitamin D. Sources highlighted include yogurt, milk, soy milk, cottage cheese, salmon, sardines, and tofu. Dietary targets mentioned are 1,000 mg calcium daily for most people, 1,200 mg for women over 50 and adults over 70, plus vitamin D guidance of 15 micrograms (600 IU) or 20 micrograms (800 IU) after age 70.