Article Summary:
- Bones are made of minerals and collagen; both are essential for bone strength and flexibility, and are vital in how to increase bone density naturally.
- Low bone mineral density raises fracture risk, with causes including poor diet, toxins, stress, inactivity, and hormonal shifts such as menopause.
- Adequate vitamin K2 and D3 for bone health, alongside magnesium, protein and calcium, are the best nutrients for strong bones and joints.
- Lifestyle factors do matter: exercise to improve bone mineral density, stress reduction, and gut health all support bone strength and resilience.
- Supplements for bone and joint support, collagen, probiotics, and a calcium-rich diet offer natural tools for bone density loss prevention.
Our bones hold us together, forming essentially the structural framework of the whole body, and understanding how to increase bone density naturally is key to keeping that framework strong throughout life. Bones are light, yet strong, mineralised tissues, forming part of a sophisticated system of levers, allowing us to move around with ease.
Bone consists of 70% minerals, such as calcium, and 30% collagen. The collagen and mineral components are responsible for the major functional characteristics of bone. Collagen is often overlooked as a vital organic aspect of bone, which gives it flexible strength, whereas the mineral components ensure bones are rigid, ensuring weight-bearing strength. It’s when there is a lack of collagen and essential minerals our bones can become overly flexible, and brittle. This balance shows the importance of collagen for bone strength and flexibility alongside calcium and other minerals.
So, what causes this change and dysfunction of our bones?
The mineral content of our bones is measured as Bone Mineral Density (BMD). Lower levels leave the bone more vulnerable to fractures and bone conditions such as osteopenia, which can then develop to osteoporosis.1 The collagen content directly affects BMD, so when it is reduced, the mechanisms and structural strength of the bone are affected, ultimately influencing bone density and joint resilience.2 The synthesis process of collagen can be impaired however, by exposure to toxins, through our environment, smoking, infection, poor diet, high levels of stress or lack of exercise.
The Calcium Conundrum: Getting Enough from a Balanced, Calcium-Rich Diet
We know calcium as one of the most important nutrients for healthy bones. However, balance is key as you can have too much as well as too little calcium. Our body works hard to regulate calcium for this reason. Levels that are too high can cause the body to then compensate by increasing the urinary output to bring the calcium levels back down. When calcium levels are too low, perhaps due to poor diet or taking calcium depleting medications, the body may leach calcium already present within the bones to help increase and maintain calcium levels.
Risk factors of lower bone mineral density include:
- Low vitamin D levels: Adequate vitamin D levels are vital for the normal metabolism and absorption of calcium from the gut,3 maintaining healthy levels in the bone.4 It’s also essential for the activity of osteoblasts, which are the cells within the bone involved in mineralisation.5
- Vitamin K2 acts as a cofactor for the enzymes and amino acids involved in bone mineralisation.6 While vitamin D helps to support calcium absorption in the gut, vitamin K2 (ideally as the most bioavailable MK-7 form) helps to mineralise calcium in bone, working in synergy. Deficiency of vitamin K is associated with low bone protein levels, low vitamin D levels and decreased bone density.7 8 Interestingly, vitamin K levels can be affected by poor digestion, as our gut bacteria play an important role in vitamin K metabolism.8 Therefore, vitamin K2 and D3 work together in synergy for bone health — ensuring calcium is absorbed and used effectively.
- Poor quality diet: A typical Western diet, high in processed food, caffeine and sugar, poor quality meat, and low in vegetables or an excessively high amount of protein,v can create an acidic environment, which can leach calcium from bones, affecting BMD.9vi We refer to these dietary factors as types of ‘calcium wasting factors’.
- Lower levels of physical activity: Exercise is very important for healthy bones, as applying pressure to the bone through movement and exercise stimulates osteoblast activity – the cells that build bone. Therefore, low levels of exercise and leading a sedentary lifestyle are associated with lower BMD.10 On the other hand, too much exercise can also be a risk factor, such as long distance running11 or competitive cycling,12 so make sure you have a good balance. The best exercise to improve bone mineral density is weight-bearing or resistance-based, which directly stimulates bone formation.
- Inflammation: When you think about conditions such as osteoporosis, an overlooked risk factor is inflammation, with research showing that it may, in part, be an inflammatory condition.13 Inflammation has a negative impact on our bones e.g. autoimmune diseases can be a predictive factor for bone loss.14 A major driver is chronically raised cortisol (our stress hormone) – this drives inflammation, which can accelerate bone loss.15
- Bones and our hormones are very much connected in the body. Hormones, in particular oestrogen, and in part androgens such as testosterone, play a key role in growth and reproduction and are involved in bone formation and resorption.16xii A clear example is during the menopause, when oestrogen levels typically fall, the levels of osteoblasts reduce, disrupting healthy bone formation and BMD.17xiii
- Exposure to toxins can affect collagen and hormone levels. Examples of toxins that damage bone collagen, undermining long-term bone strength include non-organic cosmetics/toiletries and exposure to pollutants from transport or cigarette smoke. Poor quality diet low in antioxidants such as vitamin C can further affect our body’s ability to protect collagen.18
So how can we support our bones?
It is important that we have sufficient intake of all the cofactors we need for healthy bones, such as the raw materials mentioned previously, including calcium, magnesium, boron, silicon (e.g. present in the herb, horsetail), vitamin K and D. The best place to start is with a healthy diet - a balanced diet provides some of the best nutrients for strong bones and joints, supporting long-term skeletal health. Despite the widespread misconceptions, dairy products can be a good source of bone supporting nutrients.19 20xv,xvi However, it is important that it is good quality, organic and not consumed in excess. If you’re avoiding dairy/lactose due to an allergy/intolerance, or vegan diet, or even aiming for a calcium-rich diet without dairy, there are plenty of other good, if not better sources of calcium: sardines, sesame seeds, collard greens, spinach, kale, swiss chard, broccoli and tofu. Ensuring that you’re having enough protein in your diet is another essential factor for collagen production, especially high quality meat, nuts, seeds, wholefood protein powders, pulses and vegetables - all excellent sources.
Reduce stress!
Working on healthy work-life balance, taking up hobbies, yoga, meditation, or deep breathing exercises can all be supportive. Making sure you are getting enough sleep can also reduce stress and help to balance our blood sugar levels, which has a direct impact on bone mineral density.21xvii Gentle regular exercise is also important for stress relief and for healthy bone density. Resistance exercise in particular is useful such as using ankle weights during the day for constant gentle exercise or using a trampoline once a day are easy and excellent ways to put gentle pressure on your bones. Read more on how you can reduce stress here: Top Lifestyle And Diet Tips To De-Stress
Healthy digestion, healthy bones!
Including gut loving foods in your diet is really useful. Prebiotic foods e.g. leeks, onions and garlic or probiotic foods e.g. sauerkraut and kefir, can help to keep your gut in check. Last but not least, organic bone broth is an excellent source of protein, collagen and minerals , with well-documented bone broth benefits for collagen and bones support.
Targeted Supplements for Bone and Joint Support
Finally, supplementation can be a good way to ensure sufficient levels of bone and collagen-supporting nutrients. We suggest the following top tips:
- When supplementing with calcium, remember to make sure you always provide necessary co-factors for its absorption and metabolism: vitamin K2, D3, and magnesium. Choose a well-absorbed calcium such as calcium citrate, which is gentle on the digestive system. As we mentioned, all minerals are equally important when thinking about how to prevent bone loss after menopause.
- In cases of collagen, look for the hydrolysed form in a supplement, particularly for inflammation, cartilage and overall joint health.22xviii
- We mentioned earlier that gut bacteria play a key role in vitamin K absorption,23xix therefore, taking a high quality probiotic supplement can be really supportive,24xx whilst also supporting the immune system in reducing inflammation. This reinforces the concept that how digestion affects bone strength is directly linked to gut health.
Building and maintaining strong bones isn’t about one single nutrient or quick fix – it’s about balance. From choosing the right foods that support healthy bones, to keeping active with exercise to improve bone mineral density, and managing the impact of stress on bone health, every small step matters. By focusing on diet, lifestyle, digestion, and where helpful, targeted supplements for bone and joint support, you can create a foundation for resilience. Supporting your skeleton in this way not only helps prevent bone loss after menopause but also ensures flexibility, strength, and confidence throughout life.
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References
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September 3, 2018
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