How to Regain Bone Density Naturally
As we age, bone density naturally declines, increasing the risk of fractures, osteoporosis, and weaker joints. For women, this process accelerates during perimenopause and menopause due to hormonal changes, making bone health more important than ever. But here’s the good news—bone loss isn’t irreversible.
While you may not be able to restore bones to their peak density, the right combination of nutrition, strength training, and lifestyle changes can help slow bone loss, strengthen existing bones, and even rebuild some bone mass.
Today, we’ll explore the best natural ways to improve bone health, so you can stay strong, active, and resilient for years to come.
1. Strength Training & Resistance Exercises
Why? Bone responds to stress by becoming stronger. Weight-bearing and resistance exercises stimulate osteoblast activity (the cells that build bone).
🏋️♀️ Best Exercises for Bone Density:
✅ Strength Training: Lifting weights, bodyweight exercises (push-ups, squats, lunges).
✅ Weight-Bearing Cardio: Walking, jogging, hiking, stair climbing.
✅ High-Impact Exercises: Jumping rope, plyometrics (if safe for you).
✅ Yoga & Pilates: Improves balance and reduces fall risk, which is crucial for preventing fractures.
Tip: Aim for at least 3 strength-training sessions per week, focusing on major muscle groups.
2. Increase Calcium Intake
Calcium is essential for strong bones, but your body doesn’t produce it naturally—you must get it from food or supplements.
🥛 Best Calcium-Rich Foods:
✅ Dairy: Greek yogurt, cheese, milk.
✅ Non-Dairy Sources: Sardines (with bones), tofu, almonds.
✅ Leafy Greens: Kale, broccoli, bok choy.
✅ Fortified Foods: Plant-based milk, cereals.
💡 Daily Target:
- Women under 50: 1,000 mg/day
- Women over 50: 1,200 mg/day
3. Get Enough Vitamin D
Why? Vitamin D helps your body absorb calcium. Without enough, even a high-calcium diet won’t protect your bones.
☀️ Sources of Vitamin D:
✅ Sunlight exposure (10-20 mins daily, depending on skin type & location).
✅ Fatty fish (salmon, mackerel, sardines).
✅ Fortified dairy or plant-based milk.
✅ Supplements (especially in winter or for those with low levels).
💡 Daily Target:
- 600–800 IU/day (higher if deficient).
4. Prioritise Magnesium & Vitamin K2
Why? Magnesium and vitamin K2 help direct calcium into bones instead of arteries (where it can cause problems).
🥑 Best Sources:
✅ Magnesium: Nuts, seeds, whole grains, spinach.
✅ Vitamin K2: Fermented foods (natto, sauerkraut), egg yolks, cheese.
💡 Tip: Many women are deficient in magnesium, which can affect bone health—consider a supplement if needed.
5. Protein is Key for Bone Strength
Why? Bones are 50% protein by volume—low protein intake can lead to weaker bones.
🍗 Best Protein Sources:
✅ Lean meats, fish, poultry.
✅ Plant-based: Lentils, quinoa, tofu, nuts.
💡 Tip: Aim for 1–1.2g of protein per kg of body weight per day.
6. Reduce Bone-Damaging Foods & Lifestyle Habits
🚫 Things that Weaken Bones:
❌ Excessive alcohol (more than 2 drinks/day can decrease bone formation).
❌ Too much caffeine (more than 4 cups/day may reduce calcium absorption).
❌ Smoking (increases bone loss).
❌ Ultra-processed foods (linked to inflammation & mineral depletion).
7. Consider Collagen for Bone Support
Collagen provides the framework for bone structure. Studies suggest collagen peptides + vitamin C may help improve bone density.
💡 Best Sources:
✅ Bone broth.
✅ Collagen supplements (hydrolysed collagen peptides).
✅ Vitamin C-rich foods (citrus, berries, capsicum) help collagen production.
8. Check Your Hormones
Hormonal changes—especially oestrogen decline in perimenopause & menopause—accelerate bone loss.
💡 Tips for Hormone Balance & Bone Protection:
✅ Get hormone levels checked (low oestrogen = higher risk of osteoporosis).
✅ Consider HRT (hormone replacement therapy) if recommended by your doctor.
✅ Support bone health through gut health (healthy digestion aids nutrient absorption).
9. Bone-Boosting Supplements (If Needed)
If you struggle to get enough nutrients from food, supplements can help:
💊 Best Bone Supplements:
✅ Calcium + Magnesium (taken together).
✅ Vitamin D3 + K2 (work better together to direct calcium into bones).
✅ Collagen peptides + vitamin C.
✅ Boron & Zinc (help mineral absorption).
💡 Tip: Always check with a doctor before starting supplements.
Why the Wellness Smoothie is Great for Bone Density
Maintaining strong bones is essential, especially as we age, and the Zing Wellbeing Wellness Smoothie is packed with bone-supporting nutrients to help preserve and even rebuild bone density. With a massive 32g of protein per serve, this smoothie helps maintain muscle mass, which is crucial for overall bone strength and reducing the risk of fractures. It also contains 2.5g of premium bovine collagen, which supports bone structure by improving bone mineral density and joint health.
What makes this smoothie even better for bone health is its Calcium and Vitamin D content, two essential nutrients for preventing bone loss and osteoporosis. Vitamin D helps your body absorb calcium effectively, ensuring your bones stay strong, while plant-based phytoestrogens from soy protein provide additional hormonal support, particularly for women in perimenopause and menopause, when bone density naturally declines.
With added probiotics for gut health, the Wellness Smoothie ensures optimal nutrient absorption, so your body can effectively use the vitamins and minerals it needs to maintain bone strength. If you're looking for an easy, delicious, and holistic way to support your bones, this all-in-one Wellness Smoothie is the perfect daily addition to your routine!
Shop The Wellness Smoothie here
Can You Reverse Bone Loss?
🦴 Yes, but…
- Mild bone loss (osteopenia) can often be improved with diet, exercise, and lifestyle changes.
- Severe bone loss (osteoporosis) may require medication + lifestyle changes.
The earlier you start, the better! Bone remodelling happens throughout life, so it’s never too late to improve your bone strength.
💪 You CAN rebuild bone density naturally, but it takes time, consistency, and a holistic approach.
🏋️♀️ Strength training, nutrition, hormone balance, and gut health all play key roles.
⏳ Start today—your bones will thank you in the years to come.