Bones
Bone density, osteoporosis and strong bones in later life.
71 answers, from 512 studies
Last updated: October 2026
Key questions
What does equol from soy do for women after menopause?
Equol from soy shows a reduction in hot flushes and a slowing of bone loss after menopause. The strongest evidence applies to…
Is eating natto good for your bones?
Eating natto regularly is associated with less bone density loss and fewer fractures in postmenopausal women, most likely due…
Yes · Moderate evidence
Does collagen help women over fifty?
For skin, collagen is reasonably well supported in women over fifty: 2.5 to 5 grams per day for 8 to 12 weeks measurably…
Yes · Moderate evidence
Does strength training make your bones stronger after the menopause?
Strength training likely makes bones stronger after the menopause, but the effect on bone density is limited in size and the…
Yes · Moderate evidence
What is the optimal vitamin D level?
For bone health, 50 nmol/l is the most widely accepted target level, achievable with 800 IU of vitamin D per day. Whether a…
Moderate evidence
How much collagen per day is worthwhile?
For the skin, 2.5 to 5 grams of hydrolysed collagen per day demonstrably works after at least 8 to 12 weeks: pay attention to…
Moderate evidence
Are calcium supplements bad for your heart?
Calcium supplements may be associated with an increased heart risk, but not all studies confirm this. It is best to get…
Moderate evidence
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…
Strong evidence
Why do bones become more brittle after menopause, and what can help?
Menopause causes bone loss because oestrogen disappears and disrupts the balance between bone breakdown and bone formation.…
Moderate evidence
What does a DEXA scan reveal that a standard bone density measurement does not?
A DEXA scan offers far more than a single density figure: it also images vertebral fractures, bone structure, muscle mass, and…
Does strength training help against osteoporosis just as well as medication?
Strength training demonstrably improves bone density and offers additional benefits that medication does not, but the two are…
Moderate evidence
How do you prevent bone loss when losing weight at an older age?
Strength training while losing weight is the best protection against bone loss, but cannot prevent it entirely. Combine it…
Moderate evidence
Which form of vitamin K2 is better: MK-4 or MK-7?
MK-7 is actually absorbed into the blood at normal supplementation doses, whereas MK-4 does not rise measurably at that dose.…
Moderate evidence
How much vitamin D should you take per day?
For healthy adults under 75, extra vitamin D is probably not necessary. For children, adults aged 75 and over, pregnant women,…
Moderate evidence
Should you take vitamin D together with vitamin K2?
For osteoporosis, there is reasonable evidence that vitamin K2 and D3 together do more for bone density than either one alone;…
Moderate evidence
Do you really need calcium supplements for strong bones?
Whether you need calcium supplements depends strongly on your age and situation: for healthy women before the menopause there…
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 bone loss (osteoporosis)?
Strength training helps to increase or maintain bone density, but the effect is modest and a reduction in fractures has not…
Yes · Moderate 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 dangerous is a hip fracture for how long you live?
A hip fracture strongly raises the risk of dying for many years afterwards, especially in older men and people with other…
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 (bone loss)?
People with darker skin have a greater chance of vitamin D deficiency, but that does not automatically mean greater bone loss.…
Moderate evidence
Can zinc contribute to stronger bones?
Getting enough zinc appears to be good for your bones: people with a low zinc intake are more likely to experience bone loss,…
Yes · Moderate 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?
Research shows that bone mass loss becomes measurable within a few months at weight-bearing sites such as the hip and spine…
What does using steroids (as in sport) do to your bones?
Steroids in sport appear to stimulate bone formation in the short term, but they disrupt your hormonal balance in a way that…
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 lasting bone damage?
Anorexia can cause lasting bone damage, especially when the illness begins during puberty. Early recovery is crucial; speak…
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…
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. 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 improve bone density in healthy older adults; for bone maintenance you are better off ensuring 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?
Sunlight helps your bones through vitamin D, but a separate bone benefit outside that pathway has not been demonstrated and…
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?
Regularly drinking large amounts of sugary carbonated drinks is associated with lower bone density, especially in women and…
Yes · 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 appears to be good for your bones, but whether supplements truly prevent fractures has not yet been…
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 people break their hip so easily?
Older bones are both thinner and more brittle, and reduced muscle strength makes falling more likely. This is a…
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 an adult you can still build bone mass, although the gains are more modest than in earlier life. Strength training, at…
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…
Strong evidence
Do men get osteoporosis too?
Men do indeed get osteoporosis, and the consequences of a fracture are on average more serious for them than for women. Only 1…
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…
Strong evidence
Is collagen powder worth it for your joints?
For people with knee osteoarthritis or joint pain during exercise, there is reasonable supporting evidence that collagen…
Yes · Moderate evidence
Does too little protein increase your risk of bone fractures as you get older?
Yes, too little protein increases your risk of bone fractures in later life. This works both through weaker bones and 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 slightly reduce the risk of hip fractures when a deficiency has…
Moderate evidence
How do I know whether my bones are strong enough (osteoporosis)?
With a bone density scan and, where appropriate, a fracture risk calculation, your GP can check whether your bones are strong…
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 the menopause?
You can protect your bones well after the menopause with hormone therapy, adequate calcium and vitamin D through diet, and…
Moderate evidence
Does glucosamine help with joint complaints?
Glucosamine sulphate (1500 mg per day) may produce a modest reduction in pain from knee osteoarthritis after twelve months,…
Moderate evidence
Does vitamin K2 help your bones and blood vessels?
For bones in women after the menopause the evidence is reasonably strong; combining K2 with vitamin D gives the greatest…
Yes · 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 chance of bone fractures. Combined with calcium it does help, especially in…
Moderate evidence
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