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How to Help Prevent Osteoporosis

Analysis by Dr. Joseph Mercola Fact Checked

Story at-a-glance -

  • Internationally, osteoporosis affects 1 in 10 women aged 60; 2 in 10 women aged 70; 4 in 10 women aged 80; and two-thirds of women aged 90. Across Europe, the rate of prevalence among men ranges between 6.7% and 6.9%
  • An estimated 34 million Americans also have low bone density, known as osteopenia, which raises your risk of fractures and may progress into osteoporosis
  • Bisphosphonate drugs prescribed for osteoporosis have been shown to weaken bone and cause microcracks that heighten your risk for atypical bone fractures
  • Nutrients that are important for healthy bone growth and strength include vitamin D, vitamins K1 and K2, calcium, magnesium, collagen, boron and strontium
  • Most load-bearing exercises fail to produce sufficient osteogenic load to trigger bone growth. Research suggests the load needed to trigger bone growth in the hip is 4.2 times your bodyweight. Blood flow restriction training is an alternative that not only appears to have a beneficial effect on bone health but is also viable for the elderly and those who can’t lift heavy weights

According to the International Osteoporosis Foundation, osteoporosis affects approximately 1 in 10 women aged 60; 2 in 10 women aged 70; 4 in 10 women aged 80; and two-thirds of women aged 90. Prevalence in all age groups is far higher in women than in men. Across Europe, the rate of prevalence among men ranges between 6.7% and 6.9%.

With osteoporosis — brittle bone — comes the risk of bone fractures due to a fall, and hip fractures in particular are notorious for raising an older individual’s risk of death. An estimated 34 million Americans also have low bone density, known as osteopenia, which raises your risk of fractures and may progress into osteoporosis. As noted in a StatPearls paper on osteopenia:


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