Osteoporosis

• Support bone mineral density
• Improve calcium and magnesium absorption
• Promote collagen and connective tissue health
• Maintain hormonal balance for bone maintenance
• Reduce oxidative stress that weakens bones

Type: Nutrient / supplement

Sources: Dairy, fortified plant milks, leafy greens, sunlight for D

Use/Dosage: 1000–1200 mg calcium + 600–800 IU vitamin D daily

Safety: Excess supplements can cause kidney stones

🧬 Science bite: Calcium builds bones, vitamin D helps absorb it — like giving your bones a construction team with proper tools. 🛠️

Type: Nutrient / supplement

Sources: Nuts, seeds, leafy greens, fermented foods

Use/Dosage: Daily inclusion

Safety: Monitor magnesium if kidney function is impaired

🌿 Why it works: Magnesium and K2 help incorporate calcium into bone matrix — directing traffic to keep calcium where it belongs. 🚦

Type: Food / supplement

Sources: Bone broth, collagen peptides

Use/Dosage: Daily in soups, smoothies, or drinks

Safety: Avoid if allergic to source

⚡ Fun fact: Collagen provides the scaffolding for bones — like steel beams in a skyscraper.

Type: Mineral supplement / food

Sources: Nuts, beans, leafy greens

Use/Dosage: Daily inclusion

Safety: Excess supplementation can be harmful

🧠 Science bite: Trace minerals support bone remodeling and repair — the little helpers behind the scenes.

• Walking, resistance training, dancing, yoga 🏋️‍♀️🩰
• Encourage bone formation and strength

⚡ Why it works: Mechanical stress stimulates osteoblast activity — basically giving your bones a workout so they stay strong.

• Limit sugar, refined carbs, and excess alcohol 🍬🚫
• Support gut health for nutrient absorption 🥗
• Adequate sleep and stress reduction 🛌🧘

🌿 Science bite: Chronic inflammation accelerates bone loss — lifestyle tweaks act like bone bodyguards.

To discover the most common contributors behind these health concerns, check out the Foundations of Health page.