Bone strengthening is not calcium alone—it is a system: calcium + vitamin D + protein + mechanical loading. Nutrition has three core targets: (1) adequate calcium (dairy/fortified foods/tofu/fish with bones), (2) adequate protein to preserve muscle and reduce falls, and (3) micronutrient sufficiency (vitamin D, magnesium, zinc, B12, etc.). A vegetable/fruit-forward pattern with fewer ultra-processed foods can reduce inflammatory burden. Lifestyle is crucial: resistance training, weight-bearing activity (walking), and balance work. Smoking and heavy alcohol harm bone remodeling. Rather than chasing “fast results,” use a 12-week measurable plan: resistance training 2–3x/week + daily walking + consistent calcium/protein intake. With osteoporosis risk or prior fractures, integrate nutrition with clinician-guided evaluation and treatment when needed.