Bone health is one of the most important markers of long-term vitality that is often overlooked. This is especially true for aging women. As a functional medicine physician, I have seen countless women blindsided by mobility issues and an increase in fractures. The culprit is low bone density. Due to fluctuations in hormone levels, bone loss can accelerate rapidly during and after menopause. That is why it is important to understand what bone density is and how to support it. In this article, you will learn how to protect your mobility, independence, and quality of life well into your golden years.
What Is Bone Density?
Bone density refers to how strong or dense your bones are. You can think of bone as living tissue that is constantly breaking down and rebuilding. In a healthy state, old bone is resorbed, and new bone is formed. When your body breaks down old bone faster than it can replace it, you lose bone density.
Dense, healthy bones resemble a stone wall. They are thick, strong, and less likely to crack under pressure. In contrast, bones with low density resemble a sponge or honeycomb. They are porous, fragile, and more susceptible to fractures.
To determine the density of your bone tissue, the mineral content is measured. This includes calcium and phosphorus. A bone density test is a good way to measure conditions such as osteoporosis and detect early loss of bone mass. Osteoporosis affects women disproportionately, with 80% of the 10 million Americans with osteoporosis being women.(1)
Why Women Are at Greater Risk for Bone Loss
Women face unique challenges in maintaining bone density, especially during midlife. It all has to do with your hormonal changes.
Estrogen is essential for keeping your bones strong, especially for women aging. It helps maintain a healthy balance between breaking down old bone (osteoclasts) and building new bone (osteoblasts). This process is known as bone metabolism. Estrogen specifically inhibits osteoclasts, the breakdown of bone, and promotes osteoblasts, or new bone growth.(2)
Since estrogen begins to decline with menopause, it can affect bone density. This disrupts the delicate balance between bone resorption and bone formation. This leads to an acceleration of bone loss and increases the risk of both osteoporosis and cardiovascular disease.(3) Estrogen is a key protector of bone health. This hormonal decline can also contribute to the risk of developing osteoporosis and increase the chances of bone fractures.(4)
Nutrient deficiencies combined with a sedentary lifestyle can also significantly decrease bone density in women. When your body is deficient in calcium, it begins pulling this vital mineral from your bones. This leads to decreased bone strength and an increased risk of fractures.(5) At the same time, a lack of regular physical activity slows down bone-building processes. This can lead to accelerated bone loss and an increased risk of osteoporosis.
Bone health is a determinant of long-term wellness and vitality. It should not only become a concern during midlife or menopause. Prioritizing your bone health throughout your life is just as important as balancing your hormones and maintaining a healthy gut microbiome.
Nutrients That Are Critical for Bone Strength
I have previously mentioned that calcium is important for bones. However, calcium alone is not enough. In fact, taking calcium in isolation can backfire, increasing your risk of arterial calcification.(6) Without proper nutrient support, your bone mass can decline, leading to a higher risk of fracture-related injuries later in life. That is why it is crucial to balance with other nutrients as part of a holistic treatment for menopause. To build and maintain strong bones, your body needs a blend of minerals and vitamins.
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Calcium – A structural component of bone tissue that must be balanced.
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Vitamin D3 – Enhances calcium absorption in the gut.
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Vitamin K2 – Guides calcium into the bones and keeps it out of soft tissues such as arteries.
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Magnesium – Supports over 300 enzymatic processes, including those involved in bone formation.
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Boron – Helps extend the half-life of vitamin D and supports hormonal balance.
This is exactly why I formulated OsteoDura™ Bone Health Supplement. It’s a comprehensive, physician-formulated blend of calcium, vitamin D3, vitamin K2, magnesium, and boron. It includes clinically backed nutrients, all in bioavailable forms so your body can absorb and utilize them effectively. OsteoDura™ is ideal for women who want to take a proactive, functional medicine approach to long-term bone health.
The Connection Between Vitamin D3, K2, and Bone Health
Over 50,000 chemical reactions in your body require the presence of optimal amounts of vitamin D in your blood. Vitamin D supports bone health, heart health, and your immune system. It is estimated that 50-80% of menopausal women in the United States are deficient in vitamin D.(7) Many women are also deficient in vitamin K2. Without sufficient levels of both, even the best calcium supplement will not help strengthen your bones. Let me explain why further.
Vitamin D increases calcium absorption from your diet. Vitamin K2 ensures that the calcium you absorb is deposited into your bones, not your arteries or joints. Having a deficiency in either is cause for concern in increasing your risk of low bone mineral density and associated conditions such as osteoporosis. If you are low in vitamin D, you cannot absorb enough calcium. If you are low in vitamin K2, the calcium you absorb may not reach your bones, increasing the risk of arterial plaque buildup and heart disease.
The recommended daily allowance (RDA) for vitamin D is 800 IUs per day. However, there is a difference between the RDA and Optimal Daily Intake, which is higher than the RDA. I recommend 5,000 IUs per day to maintain optimal levels. You may even need more therapeutic support with 10,000 IU daily. The tandem of D3/K2 works together to ensure calcium absorption reaches your bones.
Due to the stability of vitamin D, it can be taken in various forms, such as Vitamin D3/K2 Liquid, for enhanced absorption and convenience. Each drop supplies 1,000 IUs of vitamin D to support your bone health, heart health, and immune system. Vitamin D3/K2 Capsules offer 10,000 IUs of bioavailable vitamin D3 in each capsule to ensure proper absorption. When either Liquid Vitamin D3/K2 or Capsule Vitamin D3/K2 is paired with OsteoDura™, they work synergistically to aid calcium absorption and enhance bone support.
Lifestyle Habits That Help Maintain Bone Density
While supplementation is essential, your daily lifestyle habits also play a key role in maintaining strong bones.
Here are some effective strategies to integrate into your routine:
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Weight-bearing exercise - Walking, jogging, dancing, or resistance training can help maintain bone mass and support a stronger spine, hips, and legs, reducing fracture risk. JJ Virgin delves into this more on this podcast episode.
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Limiting caffeine and alcohol - Excessive caffeine can interfere with calcium metabolism and may promote bone loss. Heavy alcohol use is linked to lower bone density.(8)
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Getting natural sunlight - Getting 10–15 minutes of natural sunlight daily can help your body produce vitamin D, which is essential to maintaining bone mineral density.
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Avoiding toxic and inflammatory foods - These foods are often stripped of bone-supportive minerals. They can also promote chronic inflammation, disrupt gut health, and create an acidic environment that leaches calcium from your bones.
The key is consistency. Even small, regular daily habits can protect and rebuild bone strength over time. For more ways to support longevity and healthy aging, listen to this podcast with Frank Lipman, MD.
When To Test and Monitor Bone Health
By now, you are probably wondering if your bone density is at an adequate level. You may also be curious about how to test your bone density. The gold standard for measuring bone density is the dual-energy x-ray absorptiometry (DEXA) scan. This low-radiation x-ray technology offers precise insight into bone mineral density. It is a quick, non-invasive scan that can detect early bone loss before symptoms even appear. This scan compares your bone density to that of a healthy young adult.
Since bone loss accelerates rapidly in the four to five years around menopause, it is critical to get tested earlier rather than later in life. The Bone Health & Osteoporosis Foundation recommends women begin testing at age 65, or as early as 50. However, depending on when perimenopause starts for you, it may be wise to schedule a test sooner if you notice changes in your posture and height or experience frequent fractures.
Strengthen Your Foundation With AMMD™ Bone Support
Supporting long-term bone health is just as important as maintaining gut health or balancing hormones. It is crucial to take a proactive approach long before osteoporosis is a concern. A careful balance of lifestyle adjustments, supplementation, and preventative measures helps to promote optimal bone density.
The combination of OsteoDura™, Vitamin D3/K2 Liquid, and Vitamin D3/K2 Capsules provides science-backed support for nourishing bones. Together, these formulas enhance calcium utilization and protect long-term strength and mobility so you can live your best life!
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