Bone health is one of those things we tend not to think about until something goes wrong — a fracture, a diagnosis of osteopenia, or the realisation that bone density has been quietly declining for years. But the choices we make every day — what we eat, how we move, which supplements we take — have a profound impact on the strength and resilience of our bones, at every age.
Here's what you need to know.
Foods & Habits That Damage Bone Density
Before we talk about what supports bone health, it's worth understanding what undermines it — because some of the most common dietary habits are quietly working against your bones.
Carbonated Drinks
Carbonated drinks contain high levels of phosphoric acid, which can decrease calcium levels in the body and weaken bones over time. Swap them for still water with lemon — alkalising, hydrating, and bone-friendly.
Excess Salt
High sodium intake causes the body to excrete calcium through urine, gradually reducing bone density. Processed and fast foods are the biggest culprits. If you use salt, choose natural sea salt or rock salt over refined table salt (sodium chloride), and keep intake moderate.
Too Much Caffeine
Excess caffeine — from coffee, tea, and soft drinks — can accelerate calcium loss from the body. This doesn't mean giving up your morning coffee, but it's worth being mindful of total intake, particularly if your dietary calcium is already low.
Hydrogenated Oils & Trans Fats
Found in processed and fried foods, hydrogenated oils interfere with the body's ability to absorb and utilise calcium. They're also associated with systemic inflammation, which further compromises bone health.
Long-Term NSAID Use
Some over-the-counter pain medications — particularly NSAIDs used over long periods — have been linked to bone loss. If you rely on these regularly, it's worth discussing alternatives with your GP.
What Actually Builds & Maintains Strong Bones
Resistance Training
This is one of the most important and most underrated things you can do for your bones — particularly as you approach and move through menopause. Bone is living tissue that responds to mechanical load: when you place stress on it through resistance exercise (weights, resistance bands, bodyweight training), it responds by becoming denser and stronger. Cardiovascular exercise is wonderful for heart health, but it is resistance training that specifically drives bone remodelling. Even two sessions a week makes a measurable difference. If you haven't started yet, start now — it is never too late.
I'm also excited to be launching a creatine and electrolytes blend soon — creatine is increasingly recognised for its role in supporting muscle mass and bone density, particularly in midlife women, and electrolytes are essential for muscle function and hydration during exercise. Watch this space.
Collagen
Collagen is the most abundant protein in the human body, making up around one-third of all protein and forming the structural framework of bones, tendons, ligaments, and cartilage. Bones are not simply mineral deposits — they are a matrix of collagen fibres mineralised with calcium and phosphate. Without adequate collagen, that matrix weakens and bones become brittle.
Collagen synthesis depends on specific amino acids — glycine, proline, and hydroxyproline — as well as Vitamin C. Chlorella contains all the essential amino acids needed for collagen synthesis, making it one of the most valuable supplements for bone health. It's also rich in chlorophyll, vitamins, and minerals that support overall skeletal health. I take it every day without exception.
Vitamin D3 & K2
Vitamin D3 is essential for calcium absorption — without it, the calcium you consume simply cannot be properly utilised by the body. But D3 works best in combination with Vitamin K2, which directs calcium to the bones and teeth where it belongs, rather than allowing it to deposit in soft tissues and arteries. This combination is particularly important during and after menopause, when bone density naturally begins to decline.
My Daily Menopause Support contains both Vitamin D3 and K2 alongside a comprehensive blend of nutrients specifically formulated to support women through perimenopause and beyond — including bone health, hormonal balance, and energy.
A Plant-Rich, Anti-Inflammatory Diet
Dark leafy greens (kale, spinach, broccoli), nuts and seeds, legumes, and oily fish all provide the calcium, magnesium, and Vitamin K that bones need. A predominantly plant-based diet also reduces systemic inflammation — chronic inflammation is one of the key drivers of bone loss, particularly in midlife.
Bone Health & Menopause: Why This Is the Moment to Act
The decline in oestrogen during perimenopause and menopause directly accelerates bone loss — women can lose up to 20% of their bone density in the five to seven years following menopause. This is not a gradual, gentle decline; it is a significant and rapid change that most women are completely unprepared for. Osteopenia and osteoporosis are not inevitable — but they require active prevention, not passive hope.
When I understood the full picture of what was happening to my bones during menopause, I took it seriously. I upped my resistance training and committed to a proper bone protocol — Vitamin D3+K2 daily through my Daily Menopause Support, chlorella every day for collagen support and immune protection, weight-bearing exercise at least twice a week, and a diet built around anti-inflammatory whole foods. It's not complicated — but it has to be consistent.
If you are in perimenopause or post-menopause and haven't yet thought seriously about your bone health, now is the time. The window for building and protecting bone density is open — but it won't stay open indefinitely. The best investment you can make in your future self is the one you make today.
Read more about how I support my health through menopause in my article on Why Probiotics Are So Important During Menopause.