Aug 28 • Spotlights & Challenges
"Are there specific foods or supplements that can help with loss of bone density?"
Latest research shows that the most powerful way to protect bone density is resistance training focused on STRENGTH, especially movements that load the spine and hips (like squats, deadlifts, overhead press). Bones respond to impact and load far more than just diet or pills. Nutrition still matters, but think of it as the building blocks, while training is the signal.
Key nutrients include:
- Calcium (dairy, sardines, leafy greens)
- Vitamin D (sun or supplementation if deficient)
- Protein (supports both bone and muscle)
- Magnesium + Vitamin K2 (help calcium get into bone, not soft tissue)
Supplements can help if your diet or blood levels are lacking, but the evidence is clear: without strength training or weight-bearing activity, nutrition alone won’t stop bone loss. The combination of lifting + protein + adequate calcium/Vitamin D is the gold standard in current science.
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"Are there specific foods or supplements that can help with loss of bone density?"
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