Can You Increase Bone Density at 17? Maximizing Your Peak Bone Mass

By age 17, up to 95% of an individual's total adult bone mass has been accrued. The good news is that you are still in a prime period to influence and significantly increase your bone density, helping to maximize your lifetime peak bone mass. This is a critical investment in your long-term health, as higher peak bone mass reduces the risk of osteoporosis later in life.

Quick Summary

The teenage years are an ideal time to build bone density through a combination of diet and exercise. Key strategies include consuming enough calcium and vitamin D, engaging in weight-bearing and resistance training, and maintaining an overall healthy lifestyle to strengthen your skeleton for the future.

Key Points

• Maximize Peak Bone Mass: You can still significantly increase your bone density at 17, as peak bone mass is reached around age 20-30, not puberty.

• Consume Enough Calcium: Teens need 1,300 mg of calcium daily, found in dairy, leafy greens, and fortified foods.

• Prioritize Vitamin D: This vitamin is essential for absorbing calcium and can be obtained from sunlight, fortified foods, and supplements.

• Engage in Weight-Bearing Exercise: High-impact activities like running, jumping, and team sports are best for stimulating bone growth.

• Incorporate Resistance Training: Lifting weights or using bodyweight exercises puts stress on bones, helping to increase their density.

• Avoid Bone-Weakening Habits: Limit soda consumption, avoid smoking and excessive alcohol, and focus on a balanced diet.

• Maintain a Healthy Weight: Being both underweight and overweight can negatively impact bone density and health.

Why Maximizing Bone Density at 17 is So Important

Adolescence is often referred to as the 'golden age' for bone development. During this time, bones are most responsive to lifestyle factors such as nutrition and physical activity. While the rate of bone mineral accumulation peaks around puberty, significant gains can continue into the late teens and early twenties. A higher peak bone mass means you have more in your 'bone bank,' providing a protective reserve against age-related bone loss. For young women, this is particularly important, as hormonal changes after menopause can cause accelerated bone loss.

The Role of Nutrition in Building Strong Bones

Just as a building needs strong materials, your skeleton needs specific nutrients to grow and strengthen. The most critical include calcium, vitamin D, and protein. For teens aged 9 to 18, the recommended daily allowance (RDA) for calcium is 1,300 mg. This can be obtained through diet or, if necessary, supplements under medical guidance.

Key Nutrients for Bone Health at 17

• Calcium: The primary mineral in bones. Good sources include dairy products (milk, yogurt, cheese), fortified non-dairy milks, leafy greens (kale, collard greens), and canned fish with bones (salmon, sardines).
• Vitamin D: Helps the body absorb calcium from food. Natural sources include sunlight exposure, fatty fish, and egg yolks. Many milk, cereal, and orange juice products are also fortified with vitamin D.
• Protein: Essential for building and repairing bone tissue. About 50% of bone is made of protein. It is found in meat, fish, eggs, dairy, beans, and seeds.
• Magnesium and Zinc: These trace minerals also play a vital role in bone health. Magnesium aids in calcium absorption, while zinc supports bone-building cells. Sources include almonds, spinach, and beef.

Exercise is a Powerful Bone-Builder

Just like muscles, bones respond and get stronger when placed under stress. Weight-bearing and high-impact exercises are especially effective for stimulating bone growth at age 17.

Comparison of Exercise Types for Bone Building

Exercise Type	Bone-Building Impact	Examples	Benefits for 17-year-olds
High-Impact, Weight-Bearing	Highest	Running, jumping rope, gymnastics, team sports (soccer, basketball), dancing	Creates powerful stress on bones, significantly promoting new bone formation.
Resistance/Strength Training	High	Weightlifting, using bodyweight (push-ups, planks), resistance bands	Muscle contractions pull on bones, encouraging them to bulk up and increase density.
Low-Impact, Weight-Bearing	Moderate	Brisk walking, climbing stairs, hiking	Still beneficial for bone health by working against gravity, but with less force.
Non-Weight-Bearing	Low	Swimming, cycling, elliptical training	Great for cardiovascular health and muscle strength, but does not provide the same bone-strengthening stimulus.

For best results, a combination of high-impact activities and resistance training is recommended. The World Health Organization (WHO) suggests that children and teens get at least 60 minutes of moderate- to vigorous-intensity physical activity daily, including muscle- and bone-strengthening activities at least three days per week.

Lifestyle Choices That Support Healthy Bones

Beyond diet and exercise, other lifestyle factors can impact bone density during the teenage years:

• Avoid Smoking and Excessive Alcohol: These habits can negatively affect peak bone mass and increase the risk of fractures.
• Limit Sugary Drinks: Colas and other carbonated beverages have been linked to lower bone mineral density in teens, possibly due to interference with calcium absorption.
• Maintain a Healthy Weight: Both being underweight and overweight can be detrimental to bone health.
• Get Enough Sleep: Sleep plays an important role in regulating bone metabolism.

The Importance of Consistency

Building strong bones is not a short-term project but a lifelong commitment. The habits you establish at 17—like consuming calcium-rich foods, staying active, and making healthy lifestyle choices—will have a lasting impact. Continuing these practices throughout young adulthood and into middle age will help you maintain bone mass and protect against osteoporosis in the future.

Conclusion

For a 17-year-old, the answer to "can you increase bone density at 17?" is a definitive yes. You are in a key period of growth where lifestyle interventions can have the most profound impact. By ensuring adequate intake of calcium, vitamin D, and protein, and by consistently engaging in high-impact and resistance exercises, you can maximize your peak bone mass. This dedication to bone health now is one of the most powerful preventative steps you can take to safeguard your skeletal health for decades to come, helping to delay or prevent the onset of conditions like osteoporosis later in life.

Get the details from the International Osteoporosis Foundation on building strong bones during childhood and adolescence.

Frequently Asked Questions

What is peak bone mass and why is it important at age 17?

Peak bone mass is the maximum bone density an individual can achieve, typically in their late teens to early 30s. At 17, you are still actively building bone, and the higher your peak bone mass, the more protection you have against osteoporosis later in life.

What is the recommended daily calcium intake for a 17-year-old?

The recommended dietary allowance (RDA) for calcium for a teenager between 9 and 18 years old is 1,300 mg per day. This can be met through a combination of foods rich in calcium and, if necessary, supplements.

Which types of exercise are best for increasing bone density at this age?

High-impact, weight-bearing exercises are the most effective. These include activities like running, jumping rope, dancing, and playing team sports such as basketball or soccer. Resistance training, like weightlifting, is also highly beneficial.

Does drinking milk and other dairy products really help with bone density?

Yes, milk and other dairy products are excellent sources of calcium, which is a crucial mineral for building healthy bones. Many dairy products are also fortified with vitamin D, which aids in calcium absorption.

Can vitamin D deficiency affect my bone density at 17?

Yes, vitamin D is essential for the body to absorb calcium. Insufficient vitamin D levels can lead to poor calcium absorption and weaker bones, which is why supplementation may be necessary if your dietary and sun exposure is low.

Are activities like swimming and cycling good for bone health?

While swimming and cycling are great for cardiovascular health, they are not considered weight-bearing exercises because the water or bike supports your body weight. They have a lesser impact on strengthening bones compared to weight-bearing activities.

What role does protein play in building bones?

Protein makes up about 50% of bone volume and is vital for building and repairing bone tissue. A low protein intake can decrease calcium absorption and affect bone formation.