How to Reverse Osteoporosis Naturally | Strategies for Stronger Bones

This article hits very close to home for me.

About a year ago, I learned that I had moved from a diagnosis of osteopenia into full-blown osteoporosis. At that point, I began searching for natural osteoporosis treatments that could restore my bones without medications.

I was told by a couple of docs that my osteoporosis had progressed too rapidly to be addressed through natural means, and that it would be foolish to not pursue pharmacologic treatment.

Being the fool that I am, I was determined to prove them wrong.

I embarked upon an urgent mission to learn everything I could about natural bone health remedies. I began sorting through the mountain of scientific information - and misinformation – some of which I had subscribed to over the years, and it had not served me well.

Nearly a year in the cooker, this article is a synopsis of what I have learned and what I have been implementing. I am moved to share this information with all of you now.

Are You at Risk for Osteoporosis?

Estimates are that eight million women and two million men in the US have osteoporosis. That statistic may be somewhat inflated by industrial marketing forces, but the problem of weak bones is indisputable.  

Osteoporosis is characterized by a loss of bone density and structural deterioration that weakens bones silently over time. This significantly increases the risk of fractures, particularly in postmenopausal women and the elderly.

Osteopenia is a related condition that is also marked by reduced bone density, but to a lesser degree than osteoporosis. If left untreated, osteopenia can easily progress into osteoporosis, which was the case for me - making it critical to explore ways to reverse osteoporosis naturally before it advances.

We heal from fractures much more easily in our youth than in our older years. The statistics are quite grim - this is definitely a club you do not want membership in. Twenty to 30 percent of older adults will die within one year of a hip fracture. Fifty percent have difficulties with basic self-care. Twenty percent go to long-term care.

Even more common than hip fractures, however, are osteoporosis related spinal fractures which can be debilitating and difficult to treat.

The Western medical approach to osteoporosis has been prescription drugs like bisphosphonates or synthetic hormone replacement. While these may help, they also come with well-known risks: jaw problems, digestive issues, and even atypical femoral fractures. (Rudran et al, 2021)

The good news is, there are excellent options to pharmaceuticals for improving or restoring bone health.

Science is increasingly showing that natural approaches — exercise, better nutrition, and correcting hormone imbalances — may not only prevent osteoporosis but in some cases reverse it.(Karimi et al, 2024)

The additional benefit of these approaches is that they may also improve your overall health and vitality without the adverse effects of prescription drugs. They do require a commitment to some lifestyle changes, but I have personally found enormous rewards for my efforts.

The First Step: Assessing Your Bone Health

Unfortunately, for many people, the first sign of weak bones is an unexpected fracture. This is particularly true for postmenopausal women.

The standard test for assessing fracture risk is the DEXA. A DEXA test (dual-energy X-ray absorptiometry) is a painless, noninvasive imaging procedure that uses low-dose X-rays to measure bone mineral density (BMD). This can help predict your fracture risk.

It is important to note that bone density is NOT the same thing as bone strength - it is only one factor. You can have high-density bones that are brittle – but that’s beyond the scope of this article.

Your risk for osteoporosis is elevated if you are elderly, postmenopausal, a smoker or heavy drinker, have hormone imbalance, mineral deficiencies, or take certain medications such as corticosteroids. Brittle nails, lower back pain, or receding gums may be subtle early signs - but not always.

Another useful tool for assessing bone health are bone turnover markers. A relative newcomer in the world health testing, these markers are like "footprints" in your bloodstream, providing a real-time snapshot of how quickly your bones are being broken down and rebuilt (Schini et al., 2022). These tests are less readily available – especially from conventional medical practices – but the information they yield is invaluable.

If you learn that your bone density is suboptimal, then it’s time to make some changes. In the remainder of this article, I will dive into three important areas of concern: exercise, nutritional and hormonal factors.

Resistance Training for Osteoporosis: Myth vs Reality

I have exercised most of my life. Like many, I was captured by the aerobics craze in the 1980s, and I have never been without a gym membership of some kind ever since.

Due to arthritis and various orthopedic issues, I downshifted into lower intensity exercises over the past several years – gentle yoga, walking, gardening, and so on. My belief was that these were more beneficial to me than higher impact, and they seemed easier to sustain.

It was a hard lesson to learn that this moderate exercise routine was not enough to prevent me from sliding into osteoporosis - in spectacular form. But I had other factors working against me, which I will share in a bit.

Your bones are living tissue. Just like muscles, they respond to stress. Exercise provides the stress - but not just any exercise. It has to involve significant force.

The tugging and pushing on bone that comes from strength training is the stress that nudges bone-forming cells into action. This is beyond what simple weight-bearing exercises can promote.

Some of the best exercises for osteoporosis are high-intensity resistance training protocols. Science has proven that moderate to high-intensity resistance training (aka strength or resistance training) can significantly reduce fall rate, improve functional recovery and decrease fracture risk. (Benedetti et al., 2018; Fuzeki and Banzer, 2018; Wang et al., 2023)

The bone benefits from resistance training are not new news. However, in 2018 the LIFTMOR study took strength training to a whole new level for us “mature folk."

The LIFTMOR Study

Prior to LIFTMOR, researchers had been reluctant to test out high-intensity resistance and impact training (HiRIT) for postmenopausal women with weak bones due to legitimate concerns about potential risks of injury to a group of older adults with varying fitness levels and medical situations. But LIFTMOR proved it was possible – and the benefits were through the roof!

The LIFTMOR study (Lifting Intervention for Training Muscle and Osteoporosis Rehabilitation) recruited 101 postmenopausal women with osteopenia or osteoporosis for an eight-month HiRIT program with twice weekly, 30-minute supervised sessions.

Participants trained in and performed just four specific exercises. (Watson et al., 2018)

All of the participants experienced significant improvements in bone mineral density (BMD) – and did so WITHOUT injuries! 

Very much like the video above, my physical therapist was willing to train me on this protocol. I did it for several months at the PT center, then transitioned to a modified home version over the past few months, which was more convenient.

Exercise is known to improve everything from mood to sleep to metabolism, muscle tone, and cardiovascular health – but I don’t have to tell you this. I have to say, I have never felt better - or stronger.

Best Foods for Osteoporosis Prevention and Bone Health

The second part of restoring bone health is addressing nutritional deficiencies. One of the most important is mineral intake. Minerals account for about two-thirds of the dry weight of bone.

Ideally, we would obtain all of our minerals from the food we eat, but today the nutritional content of our foods, as well as our dietary choices, are suboptimal.

Bones are made up of far more than calcium. They are a complex latticework of magnesium, phosphorous, silica, sodium, potassium, carbonate, and other important trace minerals - as well as a substantial fraction of collagen protein.

Before we specifically dive into calcium and other minerals, make sure you have the following covered.

✅ Water: Drink plenty of fresh water. Consider adding a little Gerolsteiner Sparkling Mineral Water because it is higher in natural minerals than any other bottled spring water; 348 mg of calcium 108 mg magnesium per liter (Jennings, 2025)

✅ Protein: Eat plenty of high-quality protein daily; everyone would likely benefit from a protein supplement of some kind as most of us cannot consume enough protein to satisfy our bones, I learned; a good collagen supplement is also not a bad idea (Healthy Bones Protein Guide)

✅ Vitamin D: A blood test can determine if you have sufficient vitamin D, critical for calcium absorption; get plenty of sun exposure; early morning exposure facilitates natural vitamin D synthesis

✅ Vitamin E: Vitamin E, from annatto seeds specifically (Annatto tocotrienols), was shown to decrease bone resorption, increase bone calcium, and reduce oxidative stress in clinical trials involving post-menopausal women with osteopenia (Shen et al., 2018)

✅ Vitamin K: Required for producing osteocalcin, the second most abundant protein in bone after collagen 

✅ B Vitamins: When blood levels of vitamin B6, vitamin B12 and folic acid are low, homocysteine levels can rise and interfere with collagen synthesis

✅ Vitamin C: Critical for the production of collagen, which makes up 30 percent of bone tissue; also helps regular bone formation and resorption

✅ Zinc: Necessary for bone tissue renewal and mineralization

✅ Stress Management: Meditation and other mindfulness practices like yoga and Tai Chi help prevent hormonal imbalances that can accelerate bone resorption

The Calcium Conundrum

You have likely heard the ongoing controversy over the dangers of calcium supplements.

It is well established that taking calcium pills increases your risk of heart attacks and other cardiovascular events by 20 to 30 percent, even if you supplement with vitamin D. Calcium that your body cannot get into your bones can end up in your arteries, kidneys, and other soft tissues – with devastating results. (Anderson et al., 2016)

This begs the question, is calcium a nutrient or a toxin?

It depends on how it’s introduced into the body. It appears that taking a calcium pill creates sudden spike in blood calcium that overwhelms the body's regulatory mechanisms, whereas getting calcium from food allows it to be absorbed slowly and utilized correctly. For more about this, read Sayer Ji’s comprehensive article about calcium. (Ji, 2025)

Studies confirm that getting calcium from food is substantially better for your bones. (Science Daily, 2007)

Eat more calcium-rich whole foods for stronger bones. The following are some great choices:

• Yogurt
• Sardines, salmon
• Black eyed peas
• Hummus
• Leafy greens (spinach, collards, amaranth)
• Sesame seeds, tahini
• Almonds
• Figs

If you are going to take a calcium supplement, make sure it uses a highly bioavailable form of calcium and has all the important cofactors. One that I like is Osteo-Key from UNIKey Health.

Herbal Remedies for Building Healthy Bones

Extracting minerals directly from plants in the form of a strong “herbal tea” (aka infusion or decoction), is the best way to boost your mineral intake. An infusion is like an herbal tea but uses more herbs and a longer infusion time than you’re probably used to.

Another advantage of an herbal infusion is you can make a multi-component blend and take advantage of the plants’ synergistic effects.

Many herbs for osteoporosis not only boost bone density but also help regulate hormone activity, improve absorption of key minerals, and support collagen production – all the while supporting the other systems of the body.

The following list summarizes some of the most beneficial herbs for bones.

🌿 Horsetail: Rich in silica for strengthening both bone and connective tissue

🌿 Nettle: Nutrient-dense greens packed with calcium, magnesium and trace minerals like chromium

🌿 Oat Straw: Improves nutrient absorption, as well as being rich in calcium, magnesium, silica and other minerals

🌿 Dandelion leaf: Loaded with vitamins and minerals including calcium, magnesium and vitamin C

🌿 Rose hip: Contain 50 times more vitamin C than equivalent quantity of orange

🌿 Raspberry leaf: Rich in iron and manganese for strong bones and cartilage

🌿 Red clover: Contains beneficial phytoestrogens that help lower rates of bone cell turnover

🌿 Cissus quadrangularis (Ayurvedic herb Asthishrunkhala): Enhances osteoblast (bone building cells) activity by increasing calcium and sulphur uptake (Singh et al., 2013)

🌿 Ashwagandha (Withania somnifera): Contains withaferin A, a compound that increases osteoblasts and decreases osteoclasts (cells that break bone down)

🌿 Arjuna (Terminalia arjuna): Rich in bioavailable calcium and co-factors, supports bone mineralization and cardiac function (Sreedhareeyam, 2025)

🖇️ RECIPE: My Bone Building Herbal Infusion

I have been making this every day or two for six months now. I use it as the base for my protein shakes, steel cut oatmeal, and even many soups. You can also drink it hot or cold as a tea, with a little honey to sweeten.

This infusion is just packed with minerals, vitamins, antioxidants and other plant-based goodness in a highly absorbable, bioavailable blend! No special equipment needed.

Makes about 3 cups (consume over 1-2 days)

You Will Need:

• One quart sized wide-mouth Mason jar, with lid
• One measuring cup
• One large metal utensil (spoon or butter knife)
• 1/2 cup horsetail dried herb
• 1/4 cup oatstraw dried herb
• 1/4 cup nettle dried herb
• 2-3 tablespoons rosehips dried herb
• 3.5 cups just-boiled water

To Prepare:

Add your dried herbs to the quart glass jar. Place the metal utensil in the jar to absorb heat and prevent the glass from cracking. Pour the just-boiled water into the jar and stir. Cover, and steep for 4 to 12 hours. Strain. Add honey if desired. Store in refrigerator if you won't be consuming it within one day. 

**Here’s a link to Mountain Rose Herbs, my favorite place to buy high-quality organic bulk herbs!

Hormone Therapy for Osteoporosis

Now we will move on to bone metabolism.

What controls the remodeling of bone? As with most of the body's processes, bone homeostasis is controlled by an entire team of hormones.

Conventional hormone therapy (HRT) overlooks many of the players by focusing only on estrogen and ignoring everyone else. This lack of understanding or appreciation of nuance is why conventional HRT has been associated with adverse side effects like breast cancer, cardiovascular disease, and stroke.

Both low estrogen and low testosterone can contribute to bone loss, showing just how critical hormone balance for bone health really is. When they are out of balance, bone metabolism is significantly affected. Plus, there are multiple types of estrogen and some have more bone benefits than others.

💡 Live and Learn

The light bulb went on for me a year ago when I got my DEXA result. Only then did I realize the enormous mistake I had made.

When I was 32, I underwent a complete hysterectomy for polycystic ovaries and endometriosis. For the next 25 years, I was on bioidentical hormone replacement therapy (BHRT) until I decided I no longer “needed it.”

I wasn’t thinking about my bones. I was only thinking that I hadn’t had a hot flash in two decades! So I discontinued my BHRT. That was about 10 years ago.

My first DEXA (while on BHRT), although not perfect, was acceptable considering I bid farewell to my ovaries in early adulthood. But my second DEXA in 2024 was HORRID, and the only thing that had changed was my discontinuation of BHRT.

One of the first things I did was schedule an appointment with a functional medicine doctor who has expertise in treating osteoporosis, as well as hormone replacement. Turns out that I had almost zero estrogen or testosterone, so nothing was supporting my bone metabolism, hormonally – regardless of how many minerals I got into my diet. My diet was already pretty good.

I had no idea that my lack of hormones was doing such a number on my skeletal system - I had no symptoms! This is why osteoporosis is called "The Silent Disease."

Lesson Learned 🙄

Hormone replacement is not something to mess around with. Hormones are amazingly complex! This thing converts to that thing - and that thing converts to this thing - and that thing shuts down this OTHER thing! And on and on.

Therefore, make sure you consult someone who knows what they are doing.

I recommend a functional medicine physician as they have the broadest knowledge base related to all those complex biochemical pathways. Some of them even specialize in bioidentical hormones for osteoporosis.

Can Osteoporosis Be Reversed Without Medication?

If you are seeking to improve your bone health and prevent osteoporosis from silently slinking its way into your life, then making a few changes to your lifestyle is definitely the way to go.

If you have already received the diagnosis of osteoporosis, then you have some decisions to make. How you proceed is a highly personal choice and a very important one. I did not make mine lightly.

Pharmaceuticals remain the frontline osteoporosis therapy in conventional medicine.

Bisphosphonates may succeed in reducing bone resorption and possibly lowering fracture risk. However, long-term use is increasingly questioned due to nasty complications such as atypical femoral fractures, osteonecrosis of the jaw, esophageal cancer, and weird eye inflammation. These are uncommon but nevertheless concerning. (Russell, 2021)

Risks aside, drugs only treat symptoms. They fail to address the underlying cause/causes of the problem – those important nutritional issues, hormone imbalances, and exercise deficits we have already discussed.

There are certain situations where you may believe that pharmacologic treatments are your best course of action. If this is the case, then I would urge you to lean on your doc to monitor the effectiveness of these drugs with bone turnover markers, such as CTx and PN1P. This testing is a very underutilized tool.

Too often, people are prescribed pharmacologic treatments for years without ever knowing if they are actually working. No point in collecting the risks without any benefits. (Arguinchona, 2024)

I made the choice to go full-bore on reversing osteoporosis naturally. I am eager for my next DEXA scan to see what progress I’ve made.

🎬 Action Plan for a Fracture-Free Life

It’s high time to start giving your bones a little love! Strong bones require a holistic, long-term approach. Preventing bone loss is so much easier than trying to reverse it.

Whether you are trying to prevent osteoporosis or turn it around, several proven strategies can work together to optimize bone strength, while at the same time providing benefits for the rest of your body.

Here is a simple and natural osteoporosis treatment lifestyle plan:

Implement an osteoporosis exercise program that incorporates HiRIT, as well as aerobic training, balance and coordination, which will decrease your risk of falls

Take an inventory of your diet, especially with respect to protein and mineral intake; make any necessary adjustments focusing on plant-based nutrients for bone strength

Incorporate a high-mineral herbal infusion into your daily beverage routine

Limit alcohol intake

Quit smoking

Reduce toxic exposures, including EMFs; choose organic foods whenever possible, detox regularly

Optimize your sleep quality

If you have osteoporosis concerns or risk factors, consult a knowledgeable practitioner who can evaluate your hormone balance and other factors

Natural Bone Supplements

Collagen-4+ from UNIKEY  Premium grass-fed Type I & III bovine collagen peptides enhanced with 4 cofactors for better absorption

Osteo-Key from UNIKEY  All-in-one bone support with MCHA calcium, vitamin K complex, magnesium, and boron

Other Resources

“Happy Bones, Happy Life” - Excellent podcast from Margie Bissinger; website has great resources and training programs for optimizing bone health. 6 Years of Expert Advise is a good place to start!

Practical Guides for Bone Health - Bone marker testing, recipes (including low oxalate), and more (from Food for Healthy Bones)

Resistance training for osteoporosis home program - Dr. Sherri Betz

LIFTMOR exercises - Modified for home by Andrea Trombley PT, DPT

Onero Academy – Exercise program based on the LIFTMOR study; you might a practitioner here, but they are limited in the USA

Demo of LIFTMOR protocol - Advanced, using heavy weights

Osteoporosis research page - GreenMedInfo, 771 abstracts linked for articles, studies, and scientific papers on natural interventions for osteoporosis

Healthier Bones Handbook - Handy free resource from Dr. Kim Millman to help navigate the complexities of bone health

Ultimate Guide to Bone Health - Free publication from Dr. Keith McCormick who has 40 years of expertise in treating osteoporosis due to his own unique experience with the disease