Osteoporosis primarily affects women with estrogen deficiency: 39% at age 65, 70% of those over 80.
Men are exposed to a lesser extent to the risk of osteoporosis. Their bone turnover is also dependent on estrogen derived from testosterone. However, experiencing no abrupt drop in hormones, their bone mass decreases slowly over the years.
The osteoporotic risk depends on peak bone mineral density at age 25. The higher it is due to adequate physical activity and a balanced, predominantly alkalinizing plant-rich diet, the lower the risk of osteoporosis.
The causes of osteoporosis include a sedentary lifestyle, muscle wasting, the intake of certain medications, nutritional deficiencies, as well as age and genetics.
It is estimated that 1 in 3 women and 1 in 5 men over the age of 50 will experience a bone fracture due to osteoporosis.
Therefore, the prevention of good bone health is critical for healthy aging while preventing chronic pain and disability.
Natural preventive measures against osteoporosis
Through regular implementation, these measures help stabilize bone density:
– weight-bearing physical activity and muscle-strengthening exercises that stimulate matrix turnover: 3 sessions per week
– foods naturally rich in minerals: these foods nourish the bone matrix to enhance bone strength.
> bioavailable calcium present in plants: all cruciferous vegetables including turnips, oilseeds (almonds, cashews, hazelnuts, etc.), semi-wholegrain cereals
as well as sardines with bones, skate and its cartilage, eggs.
Dairy products, while rich in calcium, are also acidifying, and are therefore not the best vectors for absorbable and bioavailable calcium.
> magnesium because it contributes to reducing inflammation and oxidative stress, and is alkalinizing. A meta-analysis shows an increase in bone mineral density in the hip and femoral neck among individuals with the highest magnesium intake. The benefit is potentiated when magnesium is combined with sufficient intake of calcium, protein, and vitamin D.
Foods rich in magnesium include: raw cocoa, almonds, semi-wholegrain cereals
> zinc: along with the preceding minerals, it participates in the formation of the bone matrix and the enhancement of bone density.
The richest food source is oysters, followed by shellfish, meat, egg yolks, legumes, semi-wholegrain cereals, oilseeds, and wheat germ
> vitamin C: it is required for endogenous collagen synthesis and reduces oxidative stress. Consuming vitamin C-rich foods such as cruciferous vegetables, citrus fruits, kiwi, parsley, blackcurrant, and blueberry, or supplementing, is therefore beneficial for maintaining bone turnover.
> vitamin D3 / K2: supplementation is essential during low-light months to maintain sufficient vitamin D3 status. This vitamin enables calcium absorption and assimilation into bone tissue. Meanwhile, vitamin K2 prevents calcium calcification on arterial walls.
> proteins: they are an integral part of bone tissue. They exert a beneficial effect on bone density and bone tissue turnover. Adequate protein intake of at least 1 g of protein / kg of body weight / day helps reduce fracture risk by -11%.
They also improve intestinal calcium absorption.
Furthermore, proteins are essential, in combination with physical activity, to maintain adequate muscle mass required for balance and fall prevention.
Benefits of marine collagen in bone remineralization
Advancing age is closely associated with collagen degradation. Yet, it constitutes a key component of the extracellular matrix. Collagen thus plays a vital role in its regeneration and bone mineral density.
Various studies have demonstrated the value of marine collagen intake in bone anabolism.
|| Thus, supplementation with 5 g/day of marine collagen for 12 months resulted in:
1- increasing bone mineral density in the spine by +4.2% and in the femoral neck by +7.7%,
2- increasing bone formation by stimulating osteoblast proliferation
3- while reducing bone degradation
4- accelerating cartilage regeneration and new bone tissue formation following a fracture
compared to the placebo group
Sources: Nutrients 2018 Jan 16;10(1):97 | Mar Drugs 2025 Mar 30;23(4):151 | Food Funct. 2021 Jul 21;12(14):6502-6512
