Your bones work hard to support you. Why not do your best to support them? Want to make sure your bones are getting all that they need? Here`s a primer that can help you make sure your hard working bones are getting all the support they deserve.Here are some guidelines for supplementation to help maintain or build healthy bones:

At least 1,000 mg per day of supplemental calcium is recommended for women. The recommended daily intake (RDA) for women up to age 18 is 1,300 mg/day; the RDA for women 19-50 is 1,000 mg/day; the RDA for women age 50+ is 1,200 mg/day.

For vitamin D, 400 IU per day is recommended for women up until age 70. For women over age 70, 600 IU of vitamin D/day is recommended. Vitamin D deficiency becomes more prevalent with old age.

300-400 mg/day of Magnesium is recommended for strong bones.

Soy foods containing soy protein should be part of your diet to build strong bones. A soy isoflavone supplement (50-100 mg/day) can also be supplemented daily.

There are also lifestyle changes you can take for better bones. Exercise is critical to help maintain bone mass. Regular exercise has a strengthening effect for bones. Your bones respond to the mechanical pressures applied to them so areas under stress become thicker and stronger. Regular weight bearing exercise--such as jogging, walking, tennis, and weight training--helps build up your bones by putting pressure on them, as well as by increasing muscle strength.

Smoking and excessive alcohol consumption can be detrimental to bones over time. Women who smoke generally have lower levels of estrogen compared to nonsmokers, and tend to go through menopause earlier. Smokers may absorb less calcium from their diets. Postmenopausal women who are smokers may also need hormone replacement therapy at higher doses.

If you drink 2-3 oz. of alcohol every day, it may damage the skeleton--even for young women and men. Individuals that drink on a regular basis are more likely to have poor nutrition and therefore having higher incidence of bone loss and fractures due to falls.

To build better bones adequate intakes of calcium and key nutrients will help maintain proper levels of nutrients to support healthy bones.