Bone Health in Women
Building and maintaining bone density, particularly around and after the menopause.
Last revised
Key takeaways
- Peak bone mass reached: usually by the late twenties
- UK adult calcium recommendation: around 700mg a day
- Most useful single change: Include resistance training and some impact work, not only cardio.
- Commonest mistake: Assuming swimming or cycling protects your bones.
- See a doctor if any of the signs under "When to get help" below apply to you.
Why it matters
Falling oestrogen at menopause removes a brake on bone breakdown, and the years before it are when the useful work gets done.
The numbers, in one place
| Measure | Figure |
|---|---|
| Peak bone mass reached | usually by the late twenties |
| UK adult calcium recommendation | around 700mg a day |
| Vitamin D | 10 micrograms daily in autumn and winter |
| Exercise that builds bone | resistance training and weight-bearing impact |
| Exercise that does not load bone much | swimming and cycling |
What helps
- Include resistance training and some impact work, not only cardio
- Meet calcium needs from food where you can
- Take vitamin D through autumn and winter
- Raise absent or irregular periods with a GP rather than waiting
What to avoid
- Assuming swimming or cycling protects your bones
- High-dose calcium supplements without advice
- Ignoring periods stopping for six months or more outside pregnancy
Where to go next
- Myths About Bone Health in Women, Checked Against the Guidance
- Starting Out With Bone Health in Women
- Urinary Tract Infections: What the Evidence Actually Says
- Pelvic Floor: What the Evidence Actually Says
When to get help
See a GP if your periods have stopped for six months or more outside pregnancy, if you have broken a bone from a minor fall, if a parent fractured a hip, or if you have taken oral steroids for more than three months. Early menopause before 45 should be discussed because of its long-term bone implications.
Where this comes from
- Royal Osteoporosis Society — exercise and bone health
- NICE — Osteoporosis: assessing fragility fracture risk
How this page was put together
Every figure, recommendation and warning above is taken from the guidance named in Where this comes from. Nothing on this page is inferred, summarised or generalised beyond what those bodies publish: where they give a number, it is their number, and where they are silent, so are we. Pages are rebuilt whenever the underlying record changes. Sign-off by a named clinician, where it has happened, is shown at the top of the page along with the date.
Medical disclaimer
This article is general information, not medical advice. It cannot account for your own history, medication or circumstances. Always speak to a GP, pharmacist or another qualified health professional before making changes that affect your treatment, and never delay seeking medical advice because of something you have read here. In an emergency, call 999.