A Naturopathic Approach to Treating Osteoporosis
by Dr. Savannah Bukant, Naturopathic Doctor
I was inspired to write this post because one of my patients recently shared her good news: her DXA scan no longer shows osteoporosis, but now osteopenia. In other words, her bone loss has reversed with naturopathic treatment.
This is a powerful reminder that taking the medication alendronate (or a similar drug) is not your only option for treating osteoporosis. For some patients, medication is absolutely the best and safest treatment — so please work with your doctor to determine what approach is right for your unique situation. However, improving your osteoporosis naturally is possible. It’s not a quick fix, but with dedication, consistency, and commitment, you can rebuild your bone strength and support your long-term health.
What Is Osteoporosis?
Osteoporosis is a condition where your bones become porous and weak. At first glance, this might sound harmless — what’s the big deal with becomming a bit frail with age? In reality, osteoporosis is far from harmless. Frailty itself is one of the biggest risk factors for mortality as we get older.
Osteoporosis significantly increases your risk of fractures (broken bones). And fractures, especially hip fractures, can be life-threatening. In fact, the one-year mortality rate after a hip fracture is upwards of 1 in 4. Your life truly depends on the strength of your bones.
Who Gets Osteoporosis?
Osteoporosis affects about 1 in 3 women and 1 in 5 men over the age of 50 in the U.S. That adds up to nearly 10 million Americans. It’s more common in women, largely due to hormonal factors, particularly the decline in estrogen levels after menopause.
Once menopause begins, anabolic steroids decrease. These are the hormones that help build and maintain lean mass and essential tissues. Estrogen, testosterone, DHEA, and progesterone all support the health of your brain, muscles, heart, and bones. Their decline with age plays a significant role in bone loss.
Another factor is stomach acid. As we age, stomach acid naturally decreases, and many middle-aged and older adults are prescribed proton pump inhibitors (PPIs) for reflux. These medications drastically reduce stomach acid, and when taken longer than the recommended six weeks, they can lead to depletion of minerals such as calcium, magnesium, and phosphorus. Because minerals are essential for a healthy bone matrix, deficiency may contribute to osteopenia and osteoporosis.
Osteoporosis is often silent and without symptoms until a fracture occurs. Common risk factors include:
Family history of osteoporosis
Low body weight
Use of steroid medications
Nutrient deficiencies
Smoking
Excessive alcohol use
Sedentary lifestyle
Medical conditions that impair nutrient absorption (e.g., celiac disease, inflammatory bowel disease)
The Stress–Bone Connection
You’ve probably heard the saying: “stress contributes to 99% of chronic diseases.” Osteoporosis is no exception.
Chronic stress elevates cortisol, decreases growth hormone, and disrupts your bone metabolism. Yes — your bones have their own metabolism! Cortisol travels from your bloodstream into your bones, where it activates osteoclasts, the cells that break down bone to release minerals into your blood. Over time, this process lowers bone mass and contributes to osteoporosis.
Cortisol also blocks calcium from being incorporated into bones, which further prevents new bone formation.
Because of this, managing stress is a critical piece of bone health. Exercise is one of the best tools we have — it builds bone, improves balance, and lowers cortisol all in one. Other effective practices for reducing stress include yin yoga, meditation, social connection, self-care days, retreats, and honestly taking stock of how you could change your life and your environment to create more calm in your nervous system.
Nervous system health impacts the health of every other body system — including your bones. It is central to your well-being on all levels.
A Naturopathic Approach to Supporting Bone Health
Naturopathic medicine emphasizes addressing the foundations of health and removing obstacles to healing. Without good sleep, nourishing food, regular movement, and stress management…no herb, supplement, or medication is likely to create lasting improvement.
When I work with patients, we often evaluate:
Food intolerance—a method only run by Naturopathic physicians, this evaluation identifies foods that your body is unable to digest, contributing to underlying inflammation
Nutrient deficiencies—inadequate intake, poor absorption, and exposures to stress and toxins can all influence nutritional status. Vitamins and minerals are the building blocks of healthy bone
Sleep quality—insufficient sleep causes elevated cortisol and inflammation, both of which contribute to bone loss
Stress levels and resilience—cortisol, as mentioned above, plays a big role in bone turnover.
Movement patterns—one of the most essential components of a non-pharmaceutical plan to strengthen bones
Environmental exposures—toxins impair hormone and metabolic signaling, which is central in bone health
Inflammatory insults—chronic inflammation disrupts the normal balance between bone building and breakdown
Your daily routines and environment have a major impact on your bone health.
Nutritional and Supplement Support for Osteoporosis
Nutrition and supplementation are essential for healthy bone structure. Many patients benefit from using a food tracker like Cronometer for a week to see their baseline micronutrient intake.
Key nutrients for bone health include:
Calcium
Calcium is one of the main building blocks of bone. The RDA for adults is 1000–1200 mg daily. If you eat a vegan or dairy-free diet, it’s important to ensure you’re getting enough calcium from other sources or supplements. Calcium is found in foods like dairy, sardines, tofu, white beans, oranges, and cruciferous vegetables such as cabbage and broccoli.
Magnesium
Magnesium works alongside calcium in bone maintenance. Deficiency can impair calcium metabolism and weaken bone structure. Magnesium is found in many foods, including but not limited to oats, cashews, mackeral, swiss chard, spinach, brown rice, and avocados.
Vitamin D
Vitamin D acts more like a hormone than a vitamin. It increases calcium absorption in your gut and stimulates osteoblasts (bone-building cells). The RDA is 400–800 IU, but many people require 2000–5000 IU daily for optimal levels. Work with your doctor to check your vitamin D and find the right dose. Vitamin D is found in salmon, mackerel, sardines, eggs, liver, shiitake and maitake mushrooms, and fortified foods such as dairy and non-dairy milks and cereals.
Vitamin K2
K2 ensures that calcium goes where it belongs: into your bones, not your arteries. Adequate vitamin K2 intake reduces osteoporosis risk and protects against cardiovascular disease. Vitamin K2 is found in eggs, meat, liver, and cheese. Levels of K2 are higher in grass-fed, pasture-raised animal sources.
Strontium
Strontium supports bone density and decreases fracture risk. Since it competes with calcium for absorption, it’s best taken separately from calcium-rich meals or supplements. Trace amounts of strontium are found in dairy, seafood, and vegetables.
Protein
Protein provides amino acids — the building blocks of bone. The RDA is 0.8 g per kg body weight (0.36 g/lb), but many experts recommend more, especially for people with osteoporosis. Vegans and vegetarians need to be especially mindful of adequate protein intake.
Movement and exercise
Movement is one of the most powerful tools we have for protecting and strengthening bones. Daily walking helps stimulate bone remodeling and maintain bone density, especially when combined with weight-bearing activities. For some people, adding a weighted vest can increase the impact of walking in a safe, controlled way to give bones an extra challenge.
Beyond walking, building muscle strength through resistance training is key. Stronger muscles help support and protect your bones while also reducing your risk of injury. If you don’t have experience with strength training, it’s best to work with a qualified personal trainer or physical therapist who can design a safe, individualized program.
Balance training is another essential piece of the puzzle. Exercises like yoga, tai chi, or simple balance drills improve stability, coordination, and confidence, all of which help lower the risk of falls. Together, regular walking, strength training, and balance work create a foundation for stronger bones and a more resilient body.
Osteoporosis will not heal without fierce commitment to creating a new movement routine.
FAQs
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Yes. Through weight-bearing exercise, proper nutrition, supplementation, and addressing root causes, new bone growth is possible.
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For some people, yes — but it requires a comprehensive lifestyle approach and consistent effort.
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Fractures are the greatest risk. Hip fractures carry a 10–30% one-year mortality rate in older adults.
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Often, osteoporosis is symptom-free until a fracture occurs. Compression fractures may cause sudden sharp pain or a persistent dull ache in the back, neck, or hips.
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There isn’t a one-size-fits-all answer. However, minerals like calcium, magnesium, zinc, and strontium, as well as vitamins D and K2, are key players.
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Yes, walking helps. However, adding strength training and weight-bearing exercise on top of daily walking provides even more bone-building benefit.
Looking for a personalized healing plan for bone health?
If you’re concerned about your bone health and want to explore naturopathic support for preventing or treating osteoporosis, click the “Start Here” button below to request a free consultation and see if working with Dr. Savannah may be a good fit for you.