Osteoporosis

Disease

Foods That May Help

Foods linked to Osteoporosis in the research literature.

PrunesProtects against
5-6 prunes per day
Found to best preserve bones in rat studies; 5-6 prunes a day may help preserve bone density in people
Source: How Not to Age
OnionsProtects against
Leading vegetable in rat bone preservation studies; improved bone loss marker in people
Source: How Not to Age
AlmondsProtects against
May help prevent bone loss based on exposing bone-eating cells to post-almond blood
Source: How Not to Age
SoymilkProtects against
Two glasses of soymilk daily for two years resulted in more bone than baseline, beating progesterone cream and placebo | 2-year RCT (Lydeking-Olsen 2004) showing soymilk may prevent bone loss in postmenopausal women
Source: How Not to Age
KefirProtects against
6 months supplementation
Treatment with Kefir fermented milk constituting Leuconostoc and Lactobacillus for 6 months was found to increase bone formation with elevated bone mineral density at the femoral neck and hip region.
Source: Nutrition, Food and Diet in Ageing and Longevity
AmaranthProtects against
250-300g per serving
Amaranth suitable for osteoporotic patients being high in calcium; one serving of 250-300g can provide two thirds requirement of calcium in adults
Source: Nutrition, Food and Diet in Ageing and Longevity
TomatoesProtects against
Green tomato extract improves bone formation through Bmp2-Smad 1/5/8-Runx2 signaling and modulates RANKL/OPG pathway, improving bone resorption.
Source: Nutrition, Food and Diet in Ageing and Longevity
GingerProtects against
Ginger has oestrogen-modulating effects which means that it can be beneficial in prostate hyperplasia, as well as in osteoporosis, menopause and certain cancers.
Source: Nutrition, Food and Diet in Ageing and Longevity

Compounds That May Help

Bioactive compounds linked to Osteoporosis in the research.

Potassium CitrateProtects against
Equivalent of 9 daily servings of fruits and vegetables
Two-year RCTs showed 9 daily servings' worth of alkaline-forming potassium citrate increased bone volume and density
Source: How Not to Age
LycopeneProtects against
Lycopene supplementation decreases bone resorption marker in postmenopausal women
Source: How Not to Age
IsoflavonesProtects against
Isoflavones act as selective estrogen receptor modulators; genistein's agonist activity for beta-type estrogen receptor may mediate bone health benefits
Source: How Not to Age
GenisteinProtects against
RCT (Morabito 2002) showing genistein effects on bone loss in early postmenopausal women
Source: How Not to Age
ProteinProtects against
Shams-White et al. (2017) concluded no adverse effect of high protein intake on bone health and highlighted that a higher protein intake may reduce bone mineral density loss in older adults
Source: Nutrition, Food and Diet in Ageing and Longevity
Vitamin DProtects against
The most significant impact of deficiency is on bone metabolism. Calcium plus vitamin D supplementation resulted in a statistically significant 15% reduced risk of total fractures and 30% reduced risk of hip fractures.; Vitamin D status can affect both menopausal symptoms and osteoporosis. Serum 25-hydroxyvitamin D concentration is correlated with menopausal status.
Source: Nutrition, Food and Diet in Ageing and Longevity
CalciumProtects against
Calcium plus vitamin D supplementation resulted in a statistically significant 15% reduced risk of total fractures and 30% reduced risk of hip fractures.; Sufficient calcium intake is essential for healthy bones and teeth, and it also prevents hypertension, decreases the risks for colon and breast cancers and reduces the risk of kidney stones; Vitamin D and calcium are related to improved bone health, but supplementation studies are inconclusive; Nutrients with a proven benefit include minerals (calcium, phosphorus and magnesium), vitamin D, vitamin B12, protein rich foods, fibre, fruits and vegetables.
Source: Nutrition, Food and Diet in Ageing and Longevity
MagnesiumProtects against
Low Mg intake and low Mg body levels are associated with chronic conditions usual in the elderly, such as osteoporosis.; Nutrients with a proven benefit include minerals (calcium, phosphorus and magnesium).
Source: Nutrition, Food and Diet in Ageing and Longevity
Fructooligosaccharides (FOS)Improves
FOS has been shown to improve calcium absorption. Consumption of FOS and inulin resulted in increased calcium absorption that improved bone health in adolescents and menopausal women.
Source: Nutrition, Food and Diet in Ageing and Longevity
CalciumReduces risk of
Calcium from spinach, ragi, milk, yogurt, amaranth may reduce the risk of osteoporosis
Source: Nutrition, Food and Diet in Ageing and Longevity
Vitamin K2Protects against
Vitamin K2 contributes to the retention of calcium in the bone mass, preventing its redistribution into blood vessels and the risk of calcification
Source: Nutrition, Food and Diet in Ageing and Longevity
Polyunsaturated fatty acidsProtects against
Polyunsaturated fats in the diet are beneficial because these reduce bone loss and enhance osteogenesis.
Source: Nutrition, Food and Diet in Ageing and Longevity
PhosphorusProtects against
Nutrients with a proven benefit include minerals (calcium, phosphorus and magnesium).
Source: Nutrition, Food and Diet in Ageing and Longevity
Vitamin B12Protects against
Nutrients with a proven benefit include vitamin B12.
Source: Nutrition, Food and Diet in Ageing and Longevity
Dietary fiberProtects against
Nutrients with a proven benefit include fibre, fruits and vegetables, and prebiotic foods.
Source: Nutrition, Food and Diet in Ageing and Longevity
Vitamin KProtects against
~100 ug/day for healthy people
Vitamin K plays a role in cardiovascular health and in bone development. There is an intricate relationship between vitamin K, gut microbiota and osteoporosis.
Source: Nutrition, Food and Diet in Ageing and Longevity
Vitamin D3Protects against
2,000-5,000 IU/day
Source: Young Forever

Risk Factors

Foods and compounds that may contribute to Osteoporosis.

Palmitic acid
Palmitic acid is toxic to bone-building cells in a petri dish
Source: How Not to Age
Salt
Systematic review and meta-analysis shows dietary and urinary sodium associated with reduced bone mineral density and increased osteoporosis risk
Source: How Not to Age
Saturated fat
The Western diet with its saturated fat content does influence osteoporosis.
Source: Nutrition, Food and Diet in Ageing and Longevity

Recipes That May Help

Sources

How Not to Age
Nutrition, Food and Diet in Ageing and Longevity
Outlive
Young Forever