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, focus on calcium, vitamin D, and exercise, as those are the options backed by human evidence.
In an animal study, chicken and vegetable bone broth inhibited the activity of bone-resorbing cells. Rats that received broth or an extract of it daily had higher bone density and greater bone volume than rats that received no broth. The substances thought to be responsible are hyaluronic acid and chondroitin sulfate, compounds that occur naturally in joints and connective tissue.
Additional laboratory research showed that the fraction of the broth richest in hyaluronic acid and chondroitin sulfate was the most effective at preventing precursor cells from developing into bone-resorbing osteoclasts. This points to a mechanism of action, but laboratory results do not always translate into effects in a living organism, let alone in humans.
There are no clinical studies in humans. What works in rats with surgically induced hormonal deficiency does not necessarily produce the same effect in a healthy person or in someone who is postmenopausal. How much hyaluronic acid and chondroitin sulfate is present in an ordinary cup of homemade broth, and whether that is enough to have any effect, cannot be determined from these studies.
For bone health, there are interventions with a far stronger evidence base in humans, such as adequate calcium and vitamin D, exercise, and medication for osteoporosis where appropriate. Bone broth is not harmful and can be a perfectly fine part of a varied diet, but the expectation that it strengthens your bones is not yet based on research in humans.
All available claims are derived from a single study (PMID 38317402), comprising both an animal experiment (ovariectomized rats) and cell culture research. No human studies are available.
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 bones stronger if you are already getting sufficient amounts. Make sure you are getting enough calcium and vitamin D first, and discuss boron supplementation with your doctor if you are dealing with osteoporosis.
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 elevated fracture risk largely disappears. As a vegan, also pay attention to vitamin B12, and discuss any supplement use with your GP or dietitian.
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 evidence of benefit, while people over 50 may benefit from calcium plus vitamin D, provided the increased risk of kidney stones is taken into account.
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 deficiency or elevated fracture risk. Vitamin K2 shows encouraging results in postmenopausal women, but discuss the right dose and combination with your doctor, as too much of any supplement also has downsides.
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. There is therefore no need to reconsider your cholesterol medication for the sake of your bones, but do not expect any bone protection from it either.
Stronger bones and strength training -- does it help?
Strength training measurably improves bone density, although the effect remains modest. For the strongest results, high-intensity training under supervision is recommended, even if you already have low bone mass.