Osteoporosis mainly affects women with estrogen deficiency: 39% at age 65, and 70% of women over 80.

Men are also at risk, though to a lesser extent. Their bone renewal also depends on estrogen derived from testosterone. However, since they do not experience a sudden hormonal drop, their bone mass decreases gradually over the years.

The risk of osteoporosis depends largely on bone mineral density at age 25. The higher it is—thanks to good physical activity and a balanced, alkaline diet rich in plant-based foods—the lower the risk of developing osteoporosis later in life.

Causes of osteoporosis include sedentary lifestyle, muscle loss, certain medications, nutritional deficiencies, aging, and genetics. It is estimated that 1 in 3 women and 1 in 5 men over 50 will experience a bone fracture due to osteoporosis.

That’s why preventing bone loss is essential for healthy aging, helping to avoid chronic pain and disability.

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Natural Preventive Measures Against Osteoporosis

These measures, when practiced regularly, help maintain bone density:

• Physical activity with impact and resistance exercises stimulates the renewal of the bone matrix — ideally 3 sessions per week.

• Foods naturally rich in minerals nourish the bone structure and strengthen bone solidity:

  Bioavailable calcium found in plant foods — cruciferous vegetables (including turnips), oilseeds (almonds, cashews, hazelnuts), semi-whole grains, as well as sardines with bones, skate (its cartilage), and eggs.
  Dairy products, while rich in calcium, are also acidifying and therefore not the best sources of absorbable, bioavailable calcium.

  Magnesium helps reduce inflammation and oxidative stress and has an alkalizing effect. A meta-analysis showed an increase in bone mineral density at the hip and femoral neck in people with higher magnesium intake. The benefits are enhanced when magnesium is combined with adequate intake of calcium, protein, and vitamin D.
  Foods rich in magnesium include raw cocoa, almonds, and semi-whole grains.

  Zinc, along with the minerals above, contributes to bone matrix formation and bone density.
  The richest source is oysters, followed by shellfish, meat, egg yolks, legumes, semi-whole grains, oilseeds, and wheat germ.

  Vitamin C is essential for endogenous collagen synthesis and reduces oxidative stress. Consuming foods rich in vitamin C—cruciferous vegetables, citrus fruits, kiwi, parsley, blackcurrant, and blueberry—or supplementing if needed, helps maintain bone renewal.

  Vitamins D3 and K2 — supplementation is essential during months with low sunlight exposure to maintain adequate vitamin D3 levels.
  Vitamin D aids calcium absorption and assimilation into bone tissue, while vitamin K2 prevents calcium deposition in arterial walls.

  Proteins are an integral part of bone tissue and have a positive effect on bone density and turnover.
  A sufficient intake—at least 1 g of protein per kg of body weight per day—can reduce fracture risk by 11%.
  Proteins also enhance calcium absorption in the intestines.
  Moreover, when combined with physical activity, protein supplementation are essential to maintain muscle mass, ensuring good balance and fall prevention.

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The Benefits of Marine Collagen in Bone Remineralization

Aging is closely associated with collagen degradation. Collagen is a key component of the extracellular matrix, playing a vital role in tissue regeneration and bone mineral density.

Various studies have shown the benefits of marine collagen supplementation in bone anabolism.

A daily intake of 5 g of marine collagen for 12 months has been shown to:

1. Increase bone mineral density by +4.2% in the spine and +7.7% in the femoral neck

2. Enhance bone formation by stimulating osteoblast proliferation

3. Reduce bone degradation

4. Accelerate cartilage regeneration and the formation of new bone tissue after fractures

compared with a placebo group.