Peak bone mass refers to the maximum bone density a person achieves, with most people reaching their peak between the ages of 25 and 30.
The concept of peak bone mass is crucial for understanding long-term bone health, because higher peak bone mass reduces your risk of osteoporosis and fractures as you age.
Bone is a living tissue that undergoes constant remodelling, with old bone being broken down and new bone being formed. During childhood and adolescence, the rate of bone formation outpaces bone breakdown, leading to growth in both size and density. Peak bone mass is essentially the ‘bone bank account’ you build during this critical period, which will support you for the rest of your life.
Peak bone mass refers to the maximum bone density a person achieves, with most people reaching their peak between the ages of 25 and 30.
The concept of peak bone mass is crucial for understanding long-term bone health, because higher peak bone mass reduces your risk of osteoporosis and fractures as you age.
Bone is a living tissue that undergoes constant remodelling, with old bone being broken down and new bone being formed. During childhood and adolescence, the rate of bone formation outpaces bone breakdown, leading to growth in both size and density. Peak bone mass is essentially the ‘bone bank account’ you build during this critical period, which will support you for the rest of your life.
Bone strength later in life: After peak bone mass is reached, the balance shifts, and bone loss gradually starts to occur. A higher peak bone mass provides a better buffer against this natural decline.
Osteoporosis prevention: Osteoporosis, a condition characterised by weak and brittle bones, is more likely if peak bone mass is low. Achieving high bone density early in life reduces this risk.
Fracture resistance: Stronger bones are less likely to fracture under stress, especially when falls become more common.
Bone strength later in life: After peak bone mass is reached, the balance shifts, and bone loss gradually starts to occur. A higher peak bone mass provides a better buffer against this natural decline.
Osteoporosis prevention: Osteoporosis, a condition characterised by weak and brittle bones, is more likely if peak bone mass is low. Achieving high bone density early in life reduces this risk.
Fracture resistance: Stronger bones are less likely to fracture under stress, especially when falls become more common.
Several factors determine your peak bone mass, including:
Genetics: Genetic makeup accounts for about 60-80% of the variability in peak bone mass1.
Nutrition: Adequate intake of calcium and vitamin D is essential for healthy bone formation.
Physical activity: Weight-bearing exercises promote bone growth.
Hormones: Oestrogen and testosterone play a significant role in bone development, especially during puberty.
Lifestyle choices: Smoking, excessive alcohol consumption, and poor dietary habits can hinder bone development.
Medical conditions and medications: Certain conditions like coeliac disease2 or long-term use of corticosteroids3 can negatively impact bone density.
Several factors determine your peak bone mass, including:
Genetics: Genetic makeup accounts for about 60-80% of the variability in peak bone mass1.
Nutrition: Adequate intake of calcium and vitamin D is essential for healthy bone formation.
Physical activity: Weight-bearing exercises promote bone growth.
Hormones: Oestrogen and testosterone play a significant role in bone development, especially during puberty.
Lifestyle choices: Smoking, excessive alcohol consumption, and poor dietary habits can hinder bone development.
Medical conditions and medications: Certain conditions like coeliac disease2 or long-term use of corticosteroids3 can negatively impact bone density.
If you’re in your growth years—or if you’re supporting someone who is—here are some actionable strategies to maximise bone density:
Prioritise nutrition
Calcium: Aim for foods rich in calcium, like dairy products, leafy greens, almonds, and fortified plant-based milks.
Vitamin D: This nutrient helps your body absorb calcium. Get it through sun exposure, fortified foods, or supplements if needed.
Protein: Necessary for bone structure.
Magnesium and Vitamin K: Found in nuts, seeds, and green vegetables, these nutrients support bone mineralisation.
Engage in weight-bearing exercise
Activities like running, dancing, jumping, and resistance training help stimulate bone formation. Aim for at least 30 minutes of exercise most days of the week.
Maintain a healthy weight
Being underweight can reduce bone density4, while obesity may place additional stress on bones5.
Monitor hormonal health
Address any hormonal imbalances promptly, especially during puberty and early adulthood.
Educate and encourage
Parents and educators can play an important role by promoting bone-healthy habits in children and adolescents.
If you’re in your growth years—or if you’re supporting someone who is—here are some actionable strategies to maximise bone density:
Prioritise nutrition
Calcium: Aim for foods rich in calcium, like dairy products, leafy greens, almonds, and fortified plant-based milks.
Vitamin D: This nutrient helps your body absorb calcium. Get it through sun exposure, fortified foods, or supplements if needed.
Protein: Necessary for bone structure.
Magnesium and Vitamin K: Found in nuts, seeds, and green vegetables, these nutrients support bone mineralisation.
Engage in weight-bearing exercise
Activities like running, dancing, jumping, and resistance training help stimulate bone formation. Aim for at least 30 minutes of exercise most days of the week.
Maintain a healthy weight
Being underweight can reduce bone density4, while obesity may place additional stress on bones5.
Monitor hormonal health
Address any hormonal imbalances promptly, especially during puberty and early adulthood.
Educate and encourage
Parents and educators can play an important role by promoting bone-healthy habits in children and adolescents.
While adults over the age of ~30 can’t significantly increase their peak bone mass, they can take steps to slow bone loss:
Low-intensity Vibration therapy with the Marodyne LiV is a safe, natural and non-invasive way to boost bone density, and can be used by adolescents and adults with no side effects or contraindications. Learn more about the Marodyne LiV and how it works by clicking the button below.
While adults over the age of ~30 can’t significantly increase their peak bone mass, they can take steps to slow bone loss:
Low-intensity Vibration therapy with the Marodyne LiV is a safe, natural and non-invasive way to boost bone density, and can be used by adolescents and adults with no side effects or contraindications. Learn more about the Marodyne LiV and how it works by clicking the button below.
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