Bone Density Support: Natural Ways to Keep Bones Strong

Written by Dr. Ryan Kneessi, ND

Who is at higher risk

Women after menopause and older adults are at higher risk, as are people with low body weight or a history of eating disorders. Long-term steroid use, smoking, heavy alcohol use, and a family history also raise risk.

Habits that build bone

Bone is built by weight-bearing and resistance training several times a week, along with balance training to prevent falls. Enough protein at each meal, plenty of vegetables, nuts and seeds, not smoking and limiting alcohol all help too.

Nutrients that support bone

Calcium should come from food first; see the NIH fact sheet for daily recommended intake. Vitamin D is guided by testing, vitamin K2 helps direct calcium into bone, and magnesium is part of bone structure.

Collagen with vitamin C supports the bone protein matrix, boron, zinc, copper and manganese are trace minerals for bone, and omega-3s support a healthy inflammatory response.

Amounts should be individualized. Vitamin K affects warfarin. For more on nutrients, see bone health beyond calcium.

Testing

A DEXA scan measures bone density and is recommended for women 65 and older and for younger people with risk factors. Vitamin D and hormone levels add context. Functional labs are optional. They can be helpful in more complex cases.

Bone and healthy aging

Bone is living tissue that constantly renews itself. With age, bone-building cells slow down (a form of stem cell exhaustion), and inflammation and hormone changes speed up bone breakdown. Strength training sends the signal bone needs to keep rebuilding. Related: strength training for longevity and menopause relief.

When to see a naturopathic doctor

It may be time to see a naturopathic doctor if you are approaching or past menopause, or if you have osteopenia or osteoporosis and want natural support. The same is true if you have risk factors such as steroid use or low body weight, or if you want to discuss natural options alongside medication.

See a medical provider promptly for a fracture from a minor fall, sudden severe back pain, or loss of height.

What the research shows

Exercise has some of the clearest evidence. In the LIFTMOR randomized trial, published in 2018, 101 postmenopausal women around age 65 with low bone mass did either supervised high-intensity resistance and impact training twice a week for 30 minutes, or a gentle home program, for eight months. Spine bone density rose 2.9% in the training group and fell 1.2% in the home group, and hip (femoral neck) density rose 0.3% compared with a 1.9% drop. The training was closely supervised and the women were screened first, so these results should not be read as permission to start heavy lifting without guidance.

Protein matters, but modestly. A 2017 National Osteoporosis Foundation meta-analysis by Shams-White and colleagues reviewed 16 randomized trials and 20 cohort studies in adults. Higher protein intake was linked to a small benefit in spine bone density, about 0.52% compared with lower intake, with no clear effect at the hip. The authors rated the evidence as moderate at best.

For vitamin K2, a three-year trial by Knapen and colleagues gave 244 healthy postmenopausal women 180 mcg of MK-7 a day or a placebo. The MK-7 group lost less bone density at the lower spine and femoral neck, though not at the total hip. Fractures were not the main outcome, so it is not known whether this translates into fewer breaks.

Frequently asked questions

Sources

• Watson SL, Weeks BK, Weis LJ, et al. High-Intensity Resistance and Impact Training Improves Bone Mineral Density and Physical Function in Postmenopausal Women With Osteopenia and Osteoporosis: The LIFTMOR Randomized Controlled Trial. J Bone Miner Res 2018. PMID: 28975661. https://pubmed.ncbi.nlm.nih.gov/28975661/
• Shams-White MM, Chung M, Du M, et al. Dietary protein and bone health: a systematic review and meta-analysis from the National Osteoporosis Foundation. Am J Clin Nutr 2017. PMID: 28404575. https://pubmed.ncbi.nlm.nih.gov/28404575/
• Knapen MH, Drummen NE, Smit E, et al. Three-year low-dose menaquinone-7 supplementation helps decrease bone loss in healthy postmenopausal women. Osteoporos Int 2013. PMID: 23525894. https://pubmed.ncbi.nlm.nih.gov/23525894/
• NIH Office of Dietary Supplements: Calcium (Consumer Fact Sheet)

This article is for educational purposes only and is not medical advice. It does not replace an individual evaluation. Talk with your healthcare provider before starting supplements or changing medications, especially if you are pregnant, nursing, or managing a health condition.