Bones

For bone strengthening, the combination of calcium and vitamin D is the best supported by evidence, especially in cases of…

Bone loss after menopause is well understood and partly preventable: oestrogen deficiency is at the core, but good nutrition,…

A DEXA scan provides an accurate number for bone density at the clinically most relevant sites, plus body composition and a…

Strength training demonstrably improves bone density and offers additional benefits that medication does not provide, but the…

Bone loss during weight loss at an older age can largely be limited by combining strength training and adequate protein intake…

MK-7 has clearly better absorption than MK-4 at normal supplementation doses, and also activates proteins for bone and blood…

For healthy adults under 75, extra vitamin D is probably not necessary, but for children, people aged 75 and older, pregnant…

For people with osteoporosis there is reasonable evidence that vitamin K2 and D together do more for bone density than either…

Whether you need calcium supplements depends strongly on your age and circumstances: for young, healthy women there is no…

With age, bones become both thinner and more fragile through a combination of hormonal changes, deteriorating bone structure…

Strength training demonstrably helps against osteoporosis: it increases bone density by one to three percent and also reduces…

After fifty, genuine bone building is probably no longer achievable, but you can substantially limit the loss. Combining…

A hip fracture strongly increases the risk of dying for many years, especially in older men and people with other illnesses.…

Supervised exercise genuinely helps if you have osteoporosis: it slows bone loss, improves your balance and muscle strength,…

A vitamin D deficiency disrupts hormone levels, primarily through a rise in parathyroid hormone PTH, which affects your bones,…

Poor balance increases the risk of falling and therefore of bone fractures; targeted balance training can reduce that risk by…

Fermented dairy, sufficient vegetables and fruit, and a varied diet with protein and calcium are best supported for bone…

People with darker skin actually have, on average, stronger bones and a lower risk of osteoporosis than people with lighter…

Getting enough zinc through your diet is likely important for your bone health, but whether extra zinc supplementation truly…

A vegetarian diet does not automatically weaken your bones, but as a vegan you need to pay extra attention to calcium and…

Vibration plate training helps against bone loss, particularly in the lower back and partly in the hip, but regular strength…

Stopping exercise demonstrably leads to bone loss, but exactly how quickly that happens is not precisely known. Weight-bearing…

The effect of steroid misuse in sport on your bones has barely been studied at the high doses used in practice. The side…

Both type 1 and type 2 diabetes clearly and demonstrably increase the risk of bone fractures. If you have diabetes, discuss…

Both an overactive and an underactive thyroid increase the risk of osteoporosis. If you have a thyroid condition, it is wise…

A disrupted gut microbiome is associated with lower bone density, and the biological mechanisms are fairly well described.…

Anorexia causes permanent bone damage in the majority of cases, particularly when the condition begins during adolescence.…

Soy isoflavones probably do not protect the bones of postmenopausal Western women in any clinically meaningful way. It is…

Yes, men need oestrogen for strong bones, healthy blood vessels, and fertility. Both a deficiency and an excess are harmful,…

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…

Omega-3 does not appear to improve bone density in older adults; for bone preservation, it is better to focus on adequate…

Boron appears useful if you are not getting enough of it, but there is no good evidence that extra supplementation makes your…

Outside of vitamin D, there is preliminary evidence that red and near-infrared light can directly stimulate bone cells, but…

Sleep deprivation and poor sleep quality are associated with reduced bone formation and, in postmenopausal women, considerably…

Too little fat can damage your bones, but muscle mass and the location of fat matter at least as much. If you have concerns…

Being overweight does not straightforwardly increase bone density, and the location and amount of fat strongly determine…

Drinking large amounts of sugary soft drinks is associated with lower bone density, but this effect is likely partly due to…

Animal and laboratory research shows positive signals, but there are no studies in humans. If you want to protect your bones,…

Getting enough magnesium through diet is clearly associated with stronger bones and a lower fracture risk, although large…

Eating strictly vegan is associated with lower bone density, but if you adequately supplement calcium and vitamin D, the…

Long-term cortisone use demonstrably weakens your bones; if you use it long-term, it is wise to discuss with your doctor…

Statins show positive effects on bone in laboratory and animal research, but randomised trials in humans do not confirm this.…

Prolonged bed rest demonstrably leads to substantial bone loss, particularly in the hip, spine and heel bone. Recovery takes…

Older adults break their hip more easily due to the combination of more fragile bones (osteoporosis), more frequent falls, and…

Walking helps a little with mild bone loss, but is probably not enough if you genuinely want to build or preserve bone density…

Running clearly stimulates bone formation better than activities without impact loading, but a direct comparison with swimming…

Chronic heavy drinking demonstrably weakens your bones and substantially raises the risk of a hip fracture; for your bones…

Smoking substantially increases the risk of bone loss and hip fractures; quitting helps, but it takes at least ten years…

As a healthy adult, intensive strength training and high-impact movement can modestly increase bone mass or slow its loss, but…

Bisphosphonates reduce fractures and increase bone density in osteoporosis, and at high fracture risk can be used safely for…

Men certainly get osteoporosis, and after a first fracture they are at even greater risk of a subsequent fracture or death…

Calcium requirements range from 800 mg (young children) to 1500 mg per day (older adults, teenagers, postmenopausal women). Up…

For people with knee osteoarthritis or joint pain during exercise, there is reasonable support that collagen (hydrolysed, 10…

Yes, too little protein increases your risk of bone fractures in older age. This works through weaker bones as well as through…

You can get a good sense of your risk based on age, sex, hormonal history, medication use and lifestyle. If you have multiple…

High-intensity resistance training (at least 70-85% of maximum load, two to three times per week, for at least eight to twelve…

Calcium and vitamin D together can improve bone density and modestly lower the risk of hip fractures when a genuine deficiency…

A blood test (25-OHD) tells you whether you have a deficiency; if your value is below 20 ng/mL, supplementing is worthwhile,…

With a DXA scan and, if needed, a FRAX risk calculation, you can have your GP check whether your bones are strong enough --…

Yoghurt and dairy are a perfectly good choice for bone health for most people, and are likely neutral to mildly beneficial for…

You can protect your bones well after menopause with lifestyle measures and, depending on your risk, with medication. If you…

Glucosamine sulfate (1500 mg per day) may produce a modest reduction in pain in knee osteoarthritis after twelve months, but…

Vitamin K2 has reasonably positive indications for bones in postmenopausal women, especially in combination with vitamin D,…

Strength training measurably improves bone density, although the effect remains modest. For the strongest results,…

Vitamin D alone does not demonstrably reduce the risk of bone fractures. Combined with calcium it does help, especially in…