Answered questions
Bones
65 answered questions · 448 studies
All topicsNutrition & preventionMuscles & movementHeart & vesselsBrain & memoryCancerInterventionsSleepAging clocksCells & DNAGut & microbiomeSkinHormonesImmune systemBonesMetabolism
Which supplements are proven to help strengthen bones?
For bone strengthening, the combination of calcium and vitamin D is the best supported by evidence, especially in cases of…
Yes · Strong evidence
Why do bones become more brittle after menopause, and what can help?
Bone loss after menopause is well understood and partly preventable: oestrogen deficiency is at the core, but good nutrition,…
Yes · Strong evidence
What does a DEXA scan tell you that a regular bone density measurement does not?
A DEXA scan provides an accurate number for bone density at the clinically most relevant sites, plus body composition and a…
Yes · Strong evidence
Does strength training work as well as medication for osteoporosis?
Strength training demonstrably improves bone density and offers additional benefits that medication does not provide, but the…
Moderate evidence
How do you prevent bone loss when losing weight at an older age?
Bone loss during weight loss at an older age can largely be limited by combining strength training and adequate protein intake…
Yes · Moderate evidence
Which form of vitamin K2 is better: MK-4 or MK-7?
MK-7 has clearly better absorption than MK-4 at normal supplementation doses, and also activates proteins for bone and blood…
Moderate evidence
How much vitamin D should you take per day?
For healthy adults under 75, extra vitamin D is probably not necessary, but for children, people aged 75 and older, pregnant…
Moderate evidence
Should you take vitamin D together with vitamin K2?
For people with osteoporosis there is reasonable evidence that vitamin K2 and D together do more for bone density than either…
Moderate evidence
Do you really need calcium supplements for strong bones?
Whether you need calcium supplements depends strongly on your age and circumstances: for young, healthy women there is no…
Moderate evidence
Why do bones break more easily as you get older?
With age, bones become both thinner and more fragile through a combination of hormonal changes, deteriorating bone structure…
Does strength training help against osteoporosis?
Strength training demonstrably helps against osteoporosis: it increases bone density by one to three percent and also reduces…
Yes · Strong evidence
Can you still build bone mass in your fifties?
After fifty, genuine bone building is probably no longer achievable, but you can substantially limit the loss. Combining…
No · Moderate evidence
How deadly is a hip fracture for life expectancy?
A hip fracture strongly increases the risk of dying for many years, especially in older men and people with other illnesses.…
Does physiotherapy really help if you already have osteoporosis?
Supervised exercise genuinely helps if you have osteoporosis: it slows bone loss, improves your balance and muscle strength,…
Yes · Strong evidence
Can a vitamin D deficiency affect your hormones?
A vitamin D deficiency disrupts hormone levels, primarily through a rise in parathyroid hormone PTH, which affects your bones,…
What does your balance have to do with preventing bone fractures?
Poor balance increases the risk of falling and therefore of bone fractures; targeted balance training can reduce that risk by…
Are there dietary patterns that have been proven to reduce bone fractures?
Fermented dairy, sufficient vegetables and fruit, and a varied diet with protein and calcium are best supported for bone…
Yes · Moderate evidence
Do people with darker skin have a higher risk of osteoporosis?
People with darker skin actually have, on average, stronger bones and a lower risk of osteoporosis than people with lighter…
No · Moderate evidence
Can zinc contribute to stronger bones?
Zinc almost certainly contributes to healthy bones, but how large that effect is in humans is not yet known with confidence.…
Yes · Preliminary evidence
Does a vegetarian diet weaken your bones?
A vegetarian diet does not automatically weaken your bones, but as a vegan you need to pay extra attention to calcium and…
Moderate evidence
Does vibration plate training really help against bone loss?
Vibration plate training helps against bone loss, particularly in the lower back and partly in the hip, but regular strength…
Yes · Strong evidence
How quickly do you lose bone mass when you stop exercising?
Stopping exercise demonstrably leads to bone loss, but exactly how quickly that happens is not precisely known. Weight-bearing…
What does using steroids (as in sports) do to your bones?
The effect of steroid misuse in sport on your bones has barely been studied at the high doses used in practice. The side…
Does diabetes increase the risk of bone fractures?
Both type 1 and type 2 diabetes clearly and demonstrably increase the risk of bone fractures. If you have diabetes, discuss…
What do thyroid problems have to do with osteoporosis?
Both an overactive and an underactive thyroid increase the risk of osteoporosis. If you have a thyroid condition, it is wise…
Do gut problems play a role in poor bone formation?
A disrupted gut microbiome is associated with lower bone density, and the biological mechanisms are fairly well described.…
Can eating disorders such as anorexia cause permanent bone damage?
Anorexia causes permanent bone damage in the majority of cases, particularly when the condition begins during adolescence.…
Is soy good or bad for your bones after menopause?
Soy isoflavones probably do not protect the bones of postmenopausal Western women in any clinically meaningful way. It is…
No · Moderate evidence
Do men need estrogen for their health?
Yes, men need oestrogen for strong bones, healthy blood vessels, and fertility. Both a deficiency and an excess are harmful,…
Does drinking a lot of coffee increase the risk of bone fractures?
For most people, coffee does not appear to be a proven cause of bone fractures, but for women who drink a lot of coffee some…
Moderate evidence
Does omega-3 (fish oil) have an effect on bone strength?
Omega-3 does not appear to improve bone density in older adults; for bone preservation, it is better to focus on adequate…
No · Moderate evidence
Does boron as a supplement do anything for your bones?
Boron appears useful if you are not getting enough of it, but there is no good evidence that extra supplementation makes your…
Preliminary evidence
What does sunlight do for your bones, apart from vitamin D?
Outside of vitamin D, there is preliminary evidence that red and near-infrared light can directly stimulate bone cells, but…
Is there a link between sleep deprivation and bone loss?
Sleep deprivation and poor sleep quality are associated with reduced bone formation and, in postmenopausal women, considerably…
Can having too little body fat damage your bones?
Too little fat can damage your bones, but muscle mass and the location of fat matter at least as much. If you have concerns…
Yes · Moderate evidence
Does being overweight affect your bone density?
Being overweight does not straightforwardly increase bone density, and the location and amount of fat strongly determine…
Do carbonated drinks damage your bones?
Drinking large amounts of sugary soft drinks is associated with lower bone density, but this effect is likely partly due to…
Moderate evidence
Does bone broth actually do anything for your bones?
Animal and laboratory research shows positive signals, but there are no studies in humans. If you want to protect your bones,…
Preliminary evidence
What does magnesium do for your bone strength?
Getting enough magnesium through diet is clearly associated with stronger bones and a lower fracture risk, although large…
Is eating plant-based bad for your bones?
Eating strictly vegan is associated with lower bone density, but if you adequately supplement calcium and vitamin D, the…
Moderate evidence
Does taking cortisone long-term weaken your bones?
Long-term cortisone use demonstrably weakens your bones; if you use it long-term, it is wise to discuss with your doctor…
Can statins (cholesterol-lowering medications) affect your bones?
Statins show positive effects on bone in laboratory and animal research, but randomised trials in humans do not confirm this.…
Moderate evidence
What happens to your bones when you lie in bed for a long time?
Prolonged bed rest demonstrably leads to substantial bone loss, particularly in the hip, spine and heel bone. Recovery takes…
Why do older adults break their hip so easily?
Older adults break their hip more easily due to the combination of more fragile bones (osteoporosis), more frequent falls, and…
Is walking enough to slow down bone loss?
Walking helps a little with mild bone loss, but is probably not enough if you genuinely want to build or preserve bone density…
Moderate evidence
Does running protect your bones better than swimming?
Running clearly stimulates bone formation better than activities without impact loading, but a direct comparison with swimming…
Yes · Moderate evidence
Does drinking a lot of alcohol weaken your bones?
Chronic heavy drinking demonstrably weakens your bones and substantially raises the risk of a hip fracture; for your bones…
How much impact does smoking have on your bone density?
Smoking substantially increases the risk of bone loss and hip fractures; quitting helps, but it takes at least ten years…
Can adults still build bone mass, or only maintain it?
As a healthy adult, intensive strength training and high-impact movement can modestly increase bone mass or slow its loss, but…
Yes · Moderate evidence
What do bone-loss medications (bisphosphonates) do, and are they safe?
Bisphosphonates reduce fractures and increase bone density in osteoporosis, and at high fracture risk can be used safely for…
Yes · Strong evidence
Do men get osteoporosis too?
Men certainly get osteoporosis, and after a first fracture they are at even greater risk of a subsequent fracture or death…
How much calcium do I need per day, and can too much be harmful?
Calcium requirements range from 800 mg (young children) to 1500 mg per day (older adults, teenagers, postmenopausal women). Up…
Yes · Strong evidence
Is collagen powder worth it for your joints?
For people with knee osteoarthritis or joint pain during exercise, there is reasonable support that collagen (hydrolysed, 10…
Yes · Moderate evidence
Does too little protein increase your risk of bone fractures as you age?
Yes, too little protein increases your risk of bone fractures in older age. This works through weaker bones as well as through…
Yes · Moderate evidence
How do I know if I am at risk of osteoporosis?
You can get a good sense of your risk based on age, sex, hormonal history, medication use and lifestyle. If you have multiple…
Strong evidence
Which type of training has the best-proven track record against bone loss in later life?
High-intensity resistance training (at least 70-85% of maximum load, two to three times per week, for at least eight to twelve…
Strong evidence
Do calcium and vitamin D supplements really help against bone loss?
Calcium and vitamin D together can improve bone density and modestly lower the risk of hip fractures when a genuine deficiency…
Moderate evidence
How do I know whether I have enough vitamin D, and should I be supplementing?
A blood test (25-OHD) tells you whether you have a deficiency; if your value is below 20 ng/mL, supplementing is worthwhile,…
Yes · Strong evidence
How do I know whether my bones are strong enough (osteoporosis)?
With a DXA scan and, if needed, a FRAX risk calculation, you can have your GP check whether your bones are strong enough --…
How healthy are yoghurt and dairy for your heart and bones?
Yoghurt and dairy are a perfectly good choice for bone health for most people, and are likely neutral to mildly beneficial for…
How do I keep my bones strong after menopause?
You can protect your bones well after menopause with lifestyle measures and, depending on your risk, with medication. If you…
Strong evidence
Does glucosamine help with joint complaints?
Glucosamine sulfate (1500 mg per day) may produce a modest reduction in pain in knee osteoarthritis after twelve months, but…
Moderate evidence
Does vitamin K2 help your bones and blood vessels?
Vitamin K2 has reasonably positive indications for bones in postmenopausal women, especially in combination with vitamin D,…
Moderate evidence
Stronger bones and strength training -- does it help?
Strength training measurably improves bone density, although the effect remains modest. For the strongest results,…
Yes · Moderate evidence
Does vitamin D prevent me from breaking bones?
Vitamin D alone does not demonstrably reduce the risk of bone fractures. Combined with calcium it does help, especially in…
Moderate evidence