Osteoporosis – Diet and Natural Treatments

Osteoporosis is a condition that can have devastating  and debilitating effects.  While this condition can sneak up on us due Bto Aging, Inactivity, Hormonal Imbalances, Long-term use of certain medications, Low vitamin D levels, Emotional stress, Nutritional deficiencies, or Steroid use there are things we can do counteract these effects.

I believe it is always better to get your nutrients through real food rather than supplements because they are balanced with other nutrients and are more easily digested and assimilated, thereby being more effective.

Top 5 Osteoporosis Natural Supplements and Foods that contain them:

#1 Magnesium (500 mg daily)
Magnesium is required for proper calcium metabolism.

  1. Spinach — 1 cup: 157 milligrams (40% DV)
  2. Chard — 1 cup: 154 milligrams (38% DV)
  3. Pumpkin seeds — 1/8 cup: 92 milligrams (23% DV)
  4. Yogurt or Kefir — 1 cup: 50 milligrams (13% DV)
  5. Almonds — 1 ounce: 80 milligrams (20% DV)
  6. Black Beans — ½ cup: 60 milligrams (15% DV)
  7. Avocado — 1 medium: 58 milligrams  (15% DV)
  8. Figs — ½ cup: 50 milligrams (13% DV)
  9. Dark Chocolate — 1 square: 95 milligrams (24% DV)
  10. Banana — 1 medium: 32 milligrams (8% DV)

#2 Calcium (1000 mg daily)  Choose calcium citrate which is best absorbed.

  1. Broccoli –
  2. oranges –
  3. almonds –
  4. navy beans –
  5. goat cheese –
  6. okra – 

#3 Vitamin D3 (5,000IU daily)
Vitamin D helps improve calcium absorption.

The best source of vitamin D is from the God given sunshine.

It is recommended that you should get ten to fifteen minutes of sun on the face, arms, hands, and back at least two times a week.  Be careful to stay on the safe side of burning.

However, for some people living in areas of the world where it’s not easy to get adequate sunlight, I recommend supplementing with a high quality Vitamin D3 supplement.

  1. Wild Caught Salmon (and other fatty fish like tuna, mackerel and sardines. Not Tilapia)
  2. Raw Dairy like cheese and yogurt
  3. Eggs
  4. Mushrooms

#4 Vitamin K2 (100 mcg daily)
Needed to form a protein critical for bone formation.  Take a high quality vitamin K2 supplant or eat more vitamin k rich foods.

  1.  Green Leafy Vegetables (Kale) ½ c: 444 mcg (over 100% DV)
  2.  Natto (fermented soy) . 2 oz: 500 mcg (over 100% DV)
  3.  Spring onions (Scallions) . ½ c: 103 mcg (over 100% DV)
  4. Brussels Sprouts . ½ c: 78 mcg (98% DV)
  5. Cabbage . ½ cup: 82 mcg (over 100% DV)
  6. Broccoli . ½ c: 46 mcg (58% DV)
  7.  Dairy (fermented) . ½ c: 10 mcg (10% DV)
  8. Prunes . ½ c: 52 mcg (65% DV)
  9. Cucumbers . 1 medium: 49 mcg (61% DV)
  10.  Dried basil . 1 Tbsp: 36 mcg (45% DV)

Try consuming 2-3 of these vitamin k rich foods daily.

#5 Strontium (680 mg daily)
Can help improve bone density.

  1. Whole raw milk
  2. Spinach
  3. Lettuce
  4. Carrots
  5. Peas
  6. Beans
  7. Potatoes
  8. Celery

Dr. Josh Axe:

Osteoporosis is when small holes or weakened areas are formed in the bone that can lead to fractures, pain, and a Dowager’s hump. It is generally seen in older women over the age of 50.

The disease often develops unnoticed over many years, with no symptoms or discomfort until a fracture occurs and 44 million american’s currently have osteoporosis.

The main causes of osteoporosis include:

  • Inactivity
  • Aging
  • Hormonal imbalances
  • Long-term use of certain medications
  • Steroid use
  • Low vitamin D levels
  • Emotional stress
  • Nutritional deficiencies

The good news is there are osteoporosis natural treatments that are highly effective and an osteoporosis diet that can boost bone density.

The Osteoporosis Diet Foods To Include

Raw cultured dairy – Kefir, amasai, yogurt, and raw cheese contain calciummagnesium, vitamin K, phosphorus, and vitamin D rich foods all of which are vital for building strong bones.
Wild-caught fish – Osteoporosis may be related to chronic inflammation. Omega-3 fats help reduce inflammation.
Sea vegetables – These vegetables are high in critical minerals for bone formation and calcium. Try to include nori, wakame, agar, or kombu in your diet.
Green leafy vegetables – Bones need Vitamin K and calcium to stay strong and green leafy vegetables are full of these.
Alkaline foods – Osteoporosis may be related to an acidic body environment, so eat plenty of fruits and vegetables in order to promote a more alkaline environment.

Foods That Cause Osteoporosis

Alcohol  – Increases inflammation that can lead to more calcium being leached from bones.
Sweetened beverages – The high phosphorus content found in soda can remove calcium from bones. Sugar also increases inflammation.
Sugar  – Increases inflammation which can make osteoporosis worse.
Processed, red meat – A high intake of sodium and red meat may result in bone loss.
Caffeine – Excessive caffeine intake can result in bone loss.

Top 5 Osteoporosis Natural Supplements

#1 Magnesium (500 mg daily)
Magnesium is required for proper calcium metabolism.

#2 Calcium (1000 mg daily)
Choose calcium citrate which is best absorbed.

#3 Vitamin D3 (5,000IU daily)
Vitamin D helps improve calcium absorption.

#4 Vitamin K2 (100 mcg daily)
Needed to form a protein critical for bone formation.  Take a high quality vitamin K2 supplant or eat more vitamin k rich foods.

#5 Strontium (680 mg daily)
Can help improve bone density.

Osteoporosis Natural Treatments

Two other vital things to consider to improve bone density are weight training exercise and getting plenty of sunshine.

Weight train 3x a week for 30 minutes and get 20 minutes of sunshine on our skin daily.

Also, standing on vibration platforms 5-20 minutes daily may improve bone density.

Essential Oils for Osteoporosis 

Putting essential oils topically on bones may increase bone density.  Essential oils such as cypressfir, and helichrysum aid in bone repair.  Apply oils topically 3x daily to area and also consider healing therapies such as aroma-touch.


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