Fleur standing in Organico shop with a selection of bone health supplements.

More common in women than men. Silent, hidden and painless until advanced. Often only discovered after a fall that causes a fracture. 

We’re talking about bone loss. Or, more specifically, our shop manager Fleur is talking about bone loss. And she’s giving you her best tips for bone health.  

How Fleur supports her bone density

Over the years Fleur has helped hundreds of customers support bone health. Everyone from postmenopausal women at high risk for osteoporosis to kids recovering from an injury.

Fleur herself has osteopenia, which is a loss of bone mineral density and an early stage of osteoporosis. But 3 DXA scans over the past 8 years have shown that her bone density has not further declined. It’s stabilised.

Fleur’s bone density hasn’t stabilised by chance. She puts a lot of effort into keeping it where it is. This includes taking a carefully chosen selection of supplements, eating a good diet and following a regular weight-bearing exercise routine.  

Everyone should take steps for bone health  

Hannah and Rachel standing in Organico holding a basket of Organic groceries.

Fleur’s view is that every one of us needs to be aware of bone loss.

It’s not just women who are at risk. 

Men can be affected too. Yes - a great deal less due to testosterone, larger bones and greater muscle mass. But by their mid-60s/70s, it’s possible for men to experience bone density declines similar to women.

According to Osteoporosis Ireland, it’s estimated that “one in four men and one in two women over 50 will fracture a bone as a result of osteoporosis.”

But Fleur believes that if you address bone loss as soon as you can, there’s a great deal you can do to stop it.

She says a big part of that is understanding that the bone matrix is living tissue. It breaks down and rebuilds in response to weight-bearing and resistance exercises. So everyone can support stronger bones with these types of exercises.

On top of a healthy diet, Fleur notes it’s also important to ensure you’re getting all the best bone-support nutrients in their correct forms. 

Get enough of the right nutrients, but not too much

Sarune and Fleur standing in Organico. Fleur holds two bone health supplements.

No matter your age, you can support future bone health by getting the right nutrients.  

The fundamental bone health nutrients  

  • Magnesium 
  • Calcium
  • Vitamin D3 
  • Vitamin K2
  • Zinc 
  • Boron

You can think of D3, K2, and boron as assistants to calcium. D3 aids calcium uptake from the gastrointestinal tract. K2 ensures calcium is deposited in the bone matrix, not the arteries. And boron activates enzymes which aid calcium assimilation.     

Fleur says that depending on the time of year, you may need to take extra D3. But it’s important to keep a check on your levels through a blood test so you don’t take too much. Excessive D3 can cause calcium to be drawn out from the bone.

Find out more about vitamin D3 in How serious is vitamin D deficiency, and do you need to supplement?

Just as high levels of D3 can be problematic, so too can excessive calcium. The Mayo Clinic reports that “​​Too much calcium in your blood can weaken your bones, create kidney stones, and interfere with how your heart and brain work.”

Fleur recommends using the calcium calculator by the International Osteoporosis Foundation to get an idea of how much calcium you require to maintain healthy bone density.

Fleur’s picks for the best supplements to support bone health

These aren’t just the supplements that Fleur likes. They’re also our most popular. The ones that our customers come back for over and over. 

Calcium

Fleur says, “Many of our customers come in having been prescribed Calci-Chew. But we like to encourage them to take a form of calcium that’s easier to absorb than the calcium carbonate it contains.”

Magnesium

Rachel and Hannah sitting outside Organico on either side of a table with a selection of magnesium supplements.

“For anyone still taking Calci-Chew, the MAG365 Bone Formula can fill in the gaps to support bone health. But we also have MAG365 Bone Formula Plus which contains all the necessary nutrients, including calcium.”

Find out more about magnesium in Bet you never thought of taking magnesium for all 10 of these health issues

Oral D3 and K2 Sprays

Hannah and Rachel standing outside Organico holding vitamin D3 supplements.

“These sprays enable people to take a separate magnesium and calcium supplement, such as Terranova’s, that doesn’t contain D3 or K2.”

Collagen

Hannah leaning over the deli counter with a flat white and a container of collagen.

Many people associate collagen with skin, hair and nails. But, as Fleur says, “It plays a really important role in bone building too.”

Find out more about collagen in We’re all about pro-aging beauty routines, and here’s how collagen fits into that

Bone Health Formulas

“The joint complex by Revive covers a lot of bases for anyone with tendon/ligament damage from a broken bone. And the NHP Osteo Support is our top-selling bone supplement. Perfect if you want a single supplement to provide every fundamental nutrient.” 

Hope for healthier bones

Fleur standing in Organico with a basket filled with bone health supplements.

Fleur says bone health is such a complex subject. 

“I know we generally hear about the postmenopausal drop in oestrogen as one of the main culprits. But a sedentary lifestyle, stress, poor diet and poor digestion can all prevent mineral absorption and contribute to weakening bones.”

And those are factors that can show up in anyone’s life.

But even if you have weak bones now, Fleur does have a story of hope for building healthier bones…

“I know a woman in her early sixties whose parents ran a pub when she was growing up. She drank loads of Coca-Cola as a kid, which she blames for causing her poor bone mass as she aged. In her mid-fifties, she was diagnosed with osteoporosis. Instead of settling for a future of weaker and weaker bones, she decided to do something about it. 

She took up jogging 5k a few times every week. And she started taking NHP Osteo Support. She says her bone density decline has not only stopped, but it has actually improved according to her most recent DXA scan.”

Fleur says she hasn’t met many women who’ve managed to improve their bone density, only people like her who keep it stable. But this woman’s story proves that it is possible.

Got any questions about the bone health products above? 

Fleur (and everyone on our team) are happy to answer them. Send your questions to [email protected]