The sun is shining, the weather is warm, and you know what that means—it’s time to get outside and move! Bones and muscles are the very foundation of our bodies, so it’s pretty important to keep them in tip-top shape. Here’s how to support your bone and muscle health to help you keep on moving.* 

Key nutrients to include in your diet 

Calcium 

Calcium, the most abundant mineral in the body, is essential for building and maintaining strong bones and also plays an important role in muscle movement.* Almost all calcium in the body is stored in the bones and teeth.

Foods high in calcium: 

• Milk 
• Yogurt 
• Cheese 
• Canned sardines 
• Salmon with bones 
• Kale 

Recommended Dietary Allowance (RDA) for calcium: 

• Males and females aged 19-50 years: 1,000 mg/day 
• Males aged 51-70 years: 1,000 mg/day 
• Females aged 51-70 years: 1,200 mg/day 

Vitamin D 

Vitamin D is the umbrella term for vitamins D2 and D3. Vitamin D helps the body absorb and retain calcium, which is essential for bone building.* It also supports muscle function.*

Foods high in vitamin D: 

• Fatty fish such as salmon, tuna, and mackerel
• Fortified cereals 
• Fortified milk 

Recommended Dietary Allowance (RDA) for vitamin D: 

• Males and females aged 19 to 70 years: 15 mcg/day 

Protein 

Protein is a fundamental building block of life and is comprised of amino acids. Adequate protein intake aids in muscle and tissue repair, growth, and maintenance. Consuming both complete and incomplete proteins ensures you get all nine essential amino acids your body cannot produce on its own.

Complete proteins: 

• Beef 
• Chicken 
• Tofu 
• Eggs 
• Soy 

Incomplete proteins: 

• Whole grains 
• Beans and peas 
• Nuts and seeds 

As a general guideline, the Recommended Dietary Allowance (RDA) for adults is around 0.36 g per pound of body weight each day. For example, a 140-pound person should, in theory, consume around 51 grams of protein per day. Consider talking to a healthcare provider to verify what your personal protein intake should be. 

Magnesium 

Magnesium is an essential mineral that is involved in over 300 enzymatic reactions in the body and helps regulate fundamental functions like muscle contraction and blood flow.* Magnesium promotes muscle relaxation as well as heart and nerve function.* 

Foods high in magnesium: 

• Nuts and seeds 
• Legumes 
• Dark leafy greens 
• Fiber-rich whole grains 

Recommended Dietary Allowance (RDA) for magnesium: 

• Males aged 19-30 years: 400 mg/day 
• Females aged 19-30 years: 310 mg/day 
• Males aged 31+ years: 420 mg/day 
• Females aged 31+ years: 320 mg/day 

Stay active! 

One of the most important ways you can support your bones and muscles is to use them and get your body moving. For adults, it’s recommended to do 150 minutes of moderate intensity physical activity per week, like brisk walking, as well as 2 days of muscle-strengthening activity per week, like lifting weights. It’s crucial to protect your bones, joints, and muscles so that you can continue to do daily tasks and stay active. 

Benefits of regular exercise include: 

• Strengthens bones and muscles 
• Manages weight 
• Reduces health risks 
• Decreases the risk of falls 
• Promotes longevity of life 

Add a supplement to your wellness routine 

Calcium & Vitamin D3: This supplement is made with calcium citrate, magnesium citrate, and vitamin D3 in a delicious, sugar-free citrus flavored liquid you can mix into smoothies or water or take by itself. It’s a fast-absorbing liquid formula and helps maintain healthy bones.*

Joint Movement Glucosamine Drink Mix: Nature’s Way new Joint Movement Glucosamine Drink Mix is an ultra-strength, unflavored drink mix that comes in convenient powder packets. It’s formulated with 5 key ingredients.

What’s in each serving: 

• 2000 mg of glucosamine, a building block of cartilage‡ 
• 1200 mg of chondroitin, a component of connective tissue‡ 
• 500 mg of MSM, a source of sulfur, a mineral vital in the formation of collagen*‡ 
• 50% Daily Value vitamin D3 to promote healthy bones and muscle function* 
• 10 mg of hyaluronic acid‡ 

‡See Supplement Facts for sodium content. 

Magnesium Complex: Nature’s Way Magnesium Complex is high potency and contains 500 mg of magnesium per 2-capsule serving. This daily supplement supports proper muscle function (including the heart) and muscle relaxation.* 

Support your bone and muscle health every day 

Regardless of the season, supporting your bone and muscle health should be an everyday commitment. Keep these tips in mind and get moving! Shop Nature’s Way’s full collection of bone, joint, and muscle support supplements here.*