Bone Health

Osteoporosis & Bone Density

Build and maintain strong bones with the full mineral matrix, fat-soluble vitamins, and weight-bearing nutrition.

Prevention

Key nutrients: Calcium, magnesium, vitamin D3, vitamin K2 (MK-7), boron, silica, protein, collagen, phosphorus.

Eat regularly: Sardines and salmon with bones, dairy or fortified plant milks, leafy greens (kale, collards, bok choy), almonds, sesame seeds/tahini, natto, aged cheeses, egg yolks, bone broth, prunes, figs.

Weight-bearing and resistance exercise is essential for bone density; limit excess alcohol, sodium, and sugary sodas, which leach minerals from bone.

Calcium (food-first)

MineralStrong evidence

Aim for 1000–1200 mg/day from food; if supplementing, use calcium citrate or hydroxyapatite 500 mg with meals (better absorbed than carbonate).

Vitamin D3

VitaminStrong evidence

2000–5000 IU/day to maintain serum 25(OH)D above 50 ng/mL — essential for calcium absorption.

Vitamin K2 (MK-7)

VitaminStrong evidence

100–200 mcg/day directs calcium into bone rather than arteries; works synergistically with D3.

Magnesium

MineralStrong evidence

300–400 mg/day glycinate or citrate — 60% of body magnesium is in bone, and it activates vitamin D.

Boron

MineralModerate evidence

3 mg/day from food or supplement supports bone mineralization and reduces calcium and magnesium loss.

Collagen peptides

OtherModerate evidence

5–10 g/day hydrolyzed collagen supports the bone protein matrix; clinical trials show improved bone mineral density in postmenopausal women.

Prunes

FoodStrong evidence

5–6 prunes daily shown in trials to preserve hip and forearm bone density in postmenopausal women.

Horsetail (silica)

HerbTraditional use

Tea or extract provides bioavailable silica, a cofactor for bone collagen formation.

Nettle leaf

HerbTraditional use

Daily infusion is mineral-rich (calcium, magnesium, silica, boron) — traditional bone-strengthening tonic.

Red clover

HerbModerate evidence

Isoflavone-rich extract may help slow bone loss in perimenopausal and postmenopausal women.

Calcarea Phosphorica 6X (tissue salt)

MineralTraditional use

Schüssler 'bone salt' — 4 tablets 2–3× daily; the primary cell salt for bone growth, repair after fractures, and overall skeletal strength.

Calcarea Fluorica 6X (tissue salt)

MineralTraditional use

4 tablets 2–3× daily — Schüssler salt for elasticity of bones, ligaments, and connective tissue; supports bone surface integrity.

Silicea 6X (tissue salt)

MineralTraditional use

4 tablets 2–3× daily supports the connective-tissue matrix that bone is built upon, plus hair, nails, and skin.

A note of caution. Natural doesn't mean risk-free. Herbs and supplements can interact with medications, affect pregnancy, or worsen certain conditions. Speak with a qualified clinician before starting a new regimen, especially if you take prescriptions.