"Bone and muscle should really be thought of as a single system," says Dawson-Hughes. "If you can preserve muscle strength, you will lower risk of falls and you will dramatically lower your fracture risk."

Oily fish is also rich in vitamin D, which helps the body to absorb calcium. A deficiency in this nutrient is associated with fatigue, reduced muscle function and higher fall risk.

Getty Images Chia seeds are rich in calcium, magnesium and phosphorus, all of which are beneficial for bone health (Credit: Getty Images)Getty Images
Chia seeds are rich in calcium, magnesium and phosphorus, all of which are beneficial for bone health (Credit: Getty Images)

What about supplements?

The benefits of taking bone health supplements remains a debated topic among researchers, due to conflicting findings, says Amelia Moore, a research fellow in Guy's Hospital Osteoporosis Unit in London. That's because how effective they are depends on the population taking them, she says.