JJ Virgin

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Can You Reverse Osteoporosis With Your Diet?

by JJ Virgin on July 23, 2024

Osteoporosis can affect individuals of any age but becomes particularly severe after menopause. In fact, one in two postmenopausal women experience this condition.1 Osteoporosis weakens bones, making them more prone to fractures, which can lead to severe pain, reduced mobility, and a significant decline in overall quality of life. Moreover, fractures not only cause discomfort but also increase the risk of death.

As you age, your bone mass naturally decreases, heightening the risk of osteoporosis. This risk often starts to rise a year or two before menopause.2 Postmenopausal women are especially vulnerable due to lower estrogen levels and other hormonal shifts. Additionally, women generally have lower bone mass and smaller, thinner bones than men, making them more susceptible to osteoporosis.3, 4

While diet alone can’t completely reverse osteoporosis, incorporating specific nutrients can help slow bone loss and improve bone density.5 By focusing on a nutrient-rich diet and understanding the specific nutrients that influence bone health, you can take proactive steps to reduce the impact of osteoporosis and lead a more active, pain-free life.

Strong Bones Demand Optimal Protein

Protein makes up approximately 50% of bone volume and about one-third of bone mass. These statistics highlight why optimal protein intake is crucial for bone health, extending benefits beyond just maintaining bone density and strength.6  Protein supports bone health in several ways, including:  

  • Bone remodeling and repair: Adequate protein intake reduces the risk of fractures and complications from osteoporosis by supporting bone remodeling and repair processes.7
  • New bone production: Protein provides the amino acids needed for collagen synthesis, which forms the structural framework of bone tissue, ensuring bones remain resilient and strong.8
  • Bone metabolism: Protein influences the activity of osteoblasts (cells that build bone) and osteoclasts (cells that break down bone), maintaining a balance between bone resorption and formation. Inadequate protein disrupts this balance, weakening bones and increasing fracture risk.9
  • Muscle mass and function: Protein helps prevent age-related muscle loss (sarcopenia), promoting an active, healthy lifestyle. Strong muscles support bone health by maintaining bone density and reducing the risk of fractures and osteoporosis.10

For optimal bone health, aim for 30-50 grams of protein per meal, targeting 100+ grams of protein per day. Learn how to determine your protein needs here.

Nutrition for Strong Bones 

Ensuring strong bones requires a balanced intake of the following nutrients:

Calcium 

Calcium is crucial for maintaining strong and healthy bones.11 Bones undergo continuous remodeling, and calcium supports this process, enabling bones to repair and strengthen themselves.12  Without enough calcium, bones can become weak and brittle, increasing the risk of fractures and osteoporosis.13

Additionally, calcium supports muscle contraction and relaxation, facilitating everyday movements and strenuous activities, while also aiding nerve transmission.14, 15 

Excellent calcium sources include leafy greens, nuts, and seeds, which are also rich in antioxidants. These antioxidants combat oxidative stress, protecting bone cells from damage and reducing the risk of osteoporosis.16 A calcium supplement, such as calcium malate, can also help ensure adequate intake.

Vitamin D 

Calcium and vitamin D work together to support strong, healthy bones. Vitamin D maintains optimal calcium levels in your blood, supporting the proper functioning of your heart, muscles, and nerves.17 It stimulates the replacement of old bone with new bone tissue, ensuring bones remain strong and healthy.18 It also helps deposit calcium into your bones, maintaining their strength and density.19

Rich sources of vitamin D include fatty fish like salmon and mackerel, egg yolks, and certain mushrooms. Fatty fish also provide omega-3 fatty acids, which reduce chronic inflammation and enhance bone formation.20. 21 If you’re not regularly eating wild-caught fish, a quality fish oil supplement like Omega Plus can provide these bone-supporting nutrients.

Vitamin K 

Vitamin K activates proteins involved in bone mineralization, enhancing the function of osteoblasts (cells that build bone) and protecting collagen, which provides bone structure and strength. It also reduces the activity of osteoclasts (cells that break down bone), helping maintain bone mass. Vitamin K and vitamin D work together to support bone health, ensuring calcium is used effectively to build and strengthen bones.22-26

Foods rich in vitamin K include leafy green vegetables like kale, spinach, and broccoli, as well as fermented foods like natto. Vitamin D supplements like Vitamin D Plus often include vitamin K to enhance calcium’s bone-building benefits.

Magnesium 

Magnesium helps build and maintain strong bones by forming and sustaining bone tissue along with calcium and vitamin D.28 It regulates calcium transport and metabolism, enhancing the effectiveness of other nutrients and supporting bone health independently.29 Magnesium balances osteoblast and osteoclast activity as well, maintaining bone density and strength.30

Incorporating magnesium-rich foods like leafy green vegetables, nuts, and seeds helps ensure strong bones. Almost half of Americans don’t get enough magnesium from food.31 Using a supplement like Magnesium Body Calm can also prevent deficiencies and support proper bone health.

Other Nutrients for Bone Health 

  • Phosphorus: Essential for forming hydroxyapatite crystals that keep bones hard and strong.32
  • Manganese: Supports bone cartilage and collagen formation, crucial for bone structure and strength and protection against bone-related disorders.33-35
  • Potassium: Maintains an alkaline environment to protect against calcium loss. By balancing the body’s acid-base levels, potassium supports bone density and health, preventing calcium leaching (where your body removes calcium from bones) and preserving bone strength.36
  • Zinc: Stimulates bone formation and mineralization, supporting collagen synthesis and maintaining bone integrity.37-39

The Right Exercise to Support Bone Health

Combining the right nutrients with resistance training is your ticket to strengthening bones, supporting overall health, and aging powerfully. 

Regular resistance training stimulates bone formation and increases bone mineral density, making bones stronger and less susceptible to fractures. It also enhances muscle mass and strength, supporting your bones and improving balance, which reduces the risk of falls and related injuries.40, 41 By combining a protein-rich diet with weight-bearing exercises, you can maintain and improve bone health, investing in your long-term well-being.

To support your journey, my FREE Resistance Training Cheat Sheet provides everything you need, including home gym essentials, an eight-week workout plan, and a progress tracker to monitor your sets, reps, and weights with each workout. This comprehensive guide helps you build strength, improve bone health, and achieve your fitness goals effectively, ensuring you stay strong and healthy for years to come.

Get your FREE Resistance Training Cheat Sheet here.

References:

  1. Endocrine Society: Menopause and Bone Loss
  2. National Institutes of Health: Osteoporosis Causes & Symptoms
  3. Ji MX, Yu Q. Primary osteoporosis in postmenopausal women. Chronic Dis Transl Med. 2015 Mar 21;1(1):9-13. doi: 10.1016/j.cdtm.2015.02.006. PMID: 29062981; PMCID: PMC5643776.
  4. UC San Diego Health: Osteoporosis Risk Factors
  5. Mayo Clinic News Network: Mayo Clinic Q and A: Osteoporosis and a bone-healthy diet
  6. Lippincott: Optimizing Dietary Protein for Lifelong Bone Health
  7. Bonjour JP. Protein intake and bone health. Int J Vitam Nutr Res. 2011 Mar;81(2-3):134-42. doi: 10.1024/0300-9831/a000063. PMID: 22139564.
  8. Cleveland Clinic: Collagen: What It Is, Types, Function & Benefits
  9. Bihuniak JD, Insogna KL. The effects of dietary protein and amino acids on skeletal metabolism. Mol Cell Endocrinol. 2015 Jul 15;410:78-86. doi: 10.1016/j.mce.2015.03.024. Epub 2015 Apr 2. PMID: 25843057; PMCID: PMC5852680.
  10. Jang YJ. The Effects of Protein and Supplements on Sarcopenia in Human Clinical Studies: How Older Adults Should Consume Protein and Supplements. J Microbiol Biotechnol. 2023 Feb 28;33(2):143-150. doi: 10.4014/jmb.2210.10014. Epub 2022 Oct 31. PMID: 36474318; PMCID: PMC9998208.
  11. Vannucci L, Fossi C, Quattrini S, Guasti L, Pampaloni B, Gronchi G, Giusti F, Romagnoli C, Cianferotti L, Marcucci G, Brandi ML. Calcium Intake in Bone Health: A Focus on Calcium-Rich Mineral Waters. Nutrients. 2018 Dec 5;10(12):1930. doi: 10.3390/nu10121930. PMID: 30563174; PMCID: PMC6316542.
  12. ScienceDirect: Bone Remodeling – an overview
  13. Better Health Channel: Calcium
  14. Szent-Györgyi AG. Calcium regulation of muscle contraction. Biophys J. 1975 Jul;15(7):707-23. doi: 10.1016/S0006-3495(75)85849-8. PMID: 806311; PMCID: PMC1334730.
  15. National Institutes of Health: Calcium
  16. Mottaghi P, Nasri P. Antioxidant and Bone; Protect Your Future: A Brief Review. Iran J Public Health. 2021 Sep;50(9):1783-1788. doi: 10.18502/ijph.v50i9.7049. PMID: 34722373; PMCID: PMC8542833.
  17. National Institutes of Health: Vitamin D
  18. Wacker M, Holick MF. Vitamin D – effects on skeletal and extraskeletal health and the need for supplementation. Nutrients. 2013 Jan 10;5(1):111-48. doi: 10.3390/nu5010111. PMID: 23306192; PMCID: PMC3571641.
  19. Institute of Medicine (US) Committee to Review Dietary Reference Intakes for Vitamin D and Calcium; Ross AC, Taylor CL, Yaktine AL, et al., editors. Dietary Reference Intakes for Calcium and Vitamin D. Washington (DC): National Academies Press (US); 2011. 2, Overview of Calcium. Available from: https://www.ncbi.nlm.nih.gov/books/NBK56060/
  20. Healthline: 11 Important Benefits of Fish Oil, Based on Science
  21. Orchard TS, Pan X, Cheek F, Ing SW, Jackson RD. A systematic review of omega-3 fatty acids and osteoporosis. Br J Nutr. 2012 Jun;107 Suppl 2(0 2):S253-60. doi: 10.1017/S0007114512001638. PMID: 22591899; PMCID: PMC3899785.
  22. Akbari S, Rasouli-Ghahroudi AA. Vitamin K and Bone Metabolism: A Review of the Latest Evidence in Preclinical Studies. Biomed Res Int. 2018 Jun 27;2018:4629383. doi: 10.1155/2018/4629383. PMID: 30050932; PMCID: PMC6040265.
  23. Alonso N, Meinitzer A, Fritz-Petrin E, Enko D, Herrmann M. Role of Vitamin K in Bone and Muscle Metabolism. Calcif Tissue Int. 2023 Feb;112(2):178-196. doi: 10.1007/s00223-022-00955-3. Epub 2022 Feb 12. PMID: 35150288; PMCID: PMC9859868.
  24. Popa DS, Bigman G, Rusu ME. The Role of Vitamin K in Humans: Implication in Aging and Age-Associated Diseases. Antioxidants (Basel). 2021 Apr 6;10(4):566. doi: 10.3390/antiox10040566. PMID: 33917442; PMCID: PMC8067486.
  25. News Medical: The effects of vitamin K on bone health
  26. van Ballegooijen AJ, Pilz S, Tomaschitz A, Grübler MR, Verheyen N. The Synergistic Interplay between Vitamins D and K for Bone and Cardiovascular Health: A Narrative Review. Int J Endocrinol. 2017;2017:7454376. doi: 10.1155/2017/7454376. Epub 2017 Sep 12. PMID: 29138634; PMCID: PMC5613455.
  27. National Institutes of Health: Vitamin D 
  28. National Institutes of Health: Magnesium
  29. Fiorentini D, Cappadone C, Farruggia G, Prata C. Magnesium: Biochemistry, Nutrition, Detection, and Social Impact of Diseases Linked to Its Deficiency. Nutrients. 2021 Mar 30;13(4):1136. doi: 10.3390/nu13041136. PMID: 33808247; PMCID: PMC8065437.
  30. Castiglioni S, Cazzaniga A, Albisetti W, Maier JA. Magnesium and osteoporosis: current state of knowledge and future research directions. Nutrients. 2013 Jul 31;5(8):3022-33. doi: 10.3390/nu5083022. PMID: 23912329; PMCID: PMC3775240.
  31. Rosanoff A, Weaver CM, Rude RK. Suboptimal magnesium status in the United States: are the health consequences underestimated? Nutr Rev. 2012 Mar;70(3):153-64. doi: 10.1111/j.1753-4887.2011.00465.x. Epub 2012 Feb 15. PMID: 22364157.
  32. Ciosek Ż, Kot K, Kosik-Bogacka D, Łanocha-Arendarczyk N, Rotter I. The Effects of Calcium, Magnesium, Phosphorus, Fluoride, and Lead on Bone Tissue. Biomolecules. 2021 Mar 28;11(4):506. doi: 10.3390/biom11040506. PMID: 33800689; PMCID: PMC8066206.
  33. Mount Sinai: Manganese Information
  34. National Institutes of Health: Manganese
  35. Sage Journals: Essentiality of Manganese for Bone Health: An Overview and Update
  36. Kong SH, Kim JH, Hong AR, Lee JH, Kim SW, Shin CS. Dietary potassium intake is beneficial to bone health in a low calcium intake population: the Korean National Health and Nutrition Examination Survey (KNHANES) (2008-2011). Osteoporos Int. 2017 May;28(5):1577-1585. doi: 10.1007/s00198-017-3908-4. Epub 2017 Jan 16. PMID: 28093633.
  37. Molenda M, Kolmas J. The Role of Zinc in Bone Tissue Health and Regeneration-a Review. Biol Trace Elem Res. 2023 Dec;201(12):5640-5651. doi: 10.1007/s12011-023-03631-1. Epub 2023 Apr 1. PMID: 37002364; PMCID: PMC10620276.
  38. Molenda M, Kolmas J. The Role of Zinc in Bone Tissue Health and Regeneration-a Review. Biol Trace Elem Res. 2023 Dec;201(12):5640-5651. doi: 10.1007/s12011-023-03631-1. Epub 2023 Apr 1. PMID: 37002364; PMCID: PMC10620276.
  39. O’Connor JP, Kanjilal D, Teitelbaum M, Lin SS, Cottrell JA. Zinc as a Therapeutic Agent in Bone Regeneration. Materials (Basel). 2020 May 12;13(10):2211. doi: 10.3390/ma13102211. PMID: 32408474; PMCID: PMC7287917.
  40. Hong AR, Kim SW. Effects of Resistance Exercise on Bone Health. Endocrinol Metab (Seoul). 2018 Dec;33(4):435-444. doi: 10.3803/EnM.2018.33.4.435. PMID: 30513557; PMCID: PMC6279907.
  41. Harvard Health: Strength training builds more than muscles

*These statements have not been evaluated by the Food & Drug Administration. Products mentioned are not intended to diagnose, treat, cure, or prevent any disease. The views in this blog by JJ Virgin should never be used as a substitute for professional medical advice. Please work with a healthcare practitioner concerning any medical problem or concern.

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