Why Bone Strength matters in your 30’s

Published October 14, 2020

woman lifting weights

Strong bones are essential for quality of life

Bones provide the structure for our bodies. They protect our internal organs, enable movement (working with our joints and muscles), act as a reservoir for calcium and produce blood cells (this occurs in the bone marrow).1

Our bones constantly change in size, shape and position throughout life. They are made up of bone cells which are responsible for continually removing old bone and replacing it with fresh bone. This is called bone remodelling which is an active process that relies on the correct balance between bone resorption (breaking down of bone) by osteoclast cells, and bone deposition (building of bone) by osteoblast cells.2

Bone remodelling

Bone remodelling is important because it allows them to become stronger and it continues from birth into adulthood. Bone mass peaks while in your 30s3. Your bone strength will never be greater than what it is at this point in time, and as you move through your 40’s and 50’s more bone is broken down than is replaced.4, and your bone strength weakens. Figure 1 shows how bone mass (and strength) levels change over a lifecycle.

You can’t get bone mass back once it’s lost.

Our bones are living, growing tissues. So, no matter your age, making decisions that support long-term bone strength will always make a difference.

Making plans in your 30’s will help give you the strength you need for strong bones later in life. Consuming enough Vitamin D and Calcium in your 30’s is one way you can do this. 

Improving bone strength at any age

There are some factors which can influence peak bone mass which we have no control over, such as genetics3.

There are, however, ways you can reduce the loss of bone mass as you get older. The diet and exercise in our 20’s and 30’s may help you maintain and improve your bone strength or maintain muscle mass, strength and functional capacity.

Some recommendations to build your bone strength in your 30’s include:

  • Do regular weight-bearing and muscle strengthening exercises.
  • Make sure your daily calcium intake is appropriate for your age (as per Australian Healthy Eating Guidelines)
  • Maintain Vitamin D levels to normal levels to support optimal bone strength.

If you do this regularly, this will likely lead to improving your bone health. Stronger bones later in life will reduce the likelihood of broken and injured bones later in life5.

Using supplements to help maintain required nutrient levels

Calcium – fast facts:

  • Bones store calcium and act like a calcium bank5
  • Despite calcium is readily available in many different food sources in Australia, 73% of women don’t get enough calcium from their diet alone6
  • The use of a supplement can be useful in maintaining adequate levels of calcium in the diet.6

Vitamin D – fast facts:

  • The body needs vitamin D to absorb calcium from the diet so that it can be used as that readily available source in the bloodstream. In this way, Vitamin D is necessary to maintain/support bone strength7
  • Because it is difficult to get Vitamin D from food alone (90% of Vitamin D is sourced from the sun’s UV rays) Vitamin D supplements are often recommended during different life stages
  • An estimated 31% of Australian adults have inadequate Vitamin D status from diet alone8.

Ostelin’s Bone Strength + range

Ostelin’s Bone Strength + range has been specifically designed to support adequate intake of Vitamin D to maintain bone strength and provide you with essential nutrients that are relevant for you today.

Disclaimer: This article is meant for information purposes only. Please consult your health professional if you have further concerns or questions related to your Calcium, vitamin D levels or risk factors.


1. Better Health Channel. Bones. 2012 https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/bones (accessed 04/09/2020)

2. Healthline. Osteoporosis Causes: Remodeling, Balance, and Hormones. 2019 https://www.healthline.com/health/osteoporosis-causes (accessed 04/09/2020)

3. NIH Kids and Their Bones: A Guide for Parents. 2018 https://www.bones.nih.gov/health-info/bone/bone-health/juvenile (accessed 04/09/2020)

4. NIH Osteoporosis. 2017 https://www.nia.nih.gov/health/osteoporosis (accessed 04/09/2020)

5. Better Health Channel, 2019, Calcium, Online, https://www.betterhealth.vic.gov.au/health/HealthyLiving/calcium (accessed 06/02/2020

6. ABS Australian Health Survey: Nutrition First Results – Foods and Nutrients, 2011-12. https://www.abs.gov.au/ausstats/abs@.nsf/Lookup/by Subject/4364.0.55.008~2011-12~Main Features~Calcium~401 (accessed 24/08/20)

7. Higdon, J., (2017). Vitamin D. Linus Pauling Institute. Accessed 15/11/2019 from: https://lpi.oregonstate.edu/mic/vitamins/vitamin-D (accessed 04/09/2020)

8. Nowson, CA. et al. Vitamin D and health in adults in Australia and New Zealand: a position statement. Med J Aust 2012; 196 (11): 686-687. (accessed 04/09/2020)

9. ABS, magnesium- 4364.0.55.008 – Australian Health Survey: Usual Nutrient Intakes

10. Bello A, Oesser S (2006) Collagen hydrolysate for the treatment of osteoarthritis and other joint disorders: a review of the literature, Current Medical Research and Opinion, 22:11, 2221-2232, DOI: https://www.tandfonline.com/doi/abs/10.1185/030079906X148373

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