Not Just Calcium: The 4 Nutrients You Need to Prevent Osteoporosis After Menopause

Not Just Calcium: The 4 Nutrients You Need to Prevent Osteoporosis After Menopause

Bone health after menopause isn’t a “calcium only” story. Estrogen decline accelerates bone turnover, and bones need a coordinated team of nutrients—plus strength training—to stay dense and resilient.

“Think of bone as living tissue: it remodels daily and depends on protein, minerals, hormones, and movement.”

The Fab Four (Beyond Calcium)

  • Vitamin D3: Enhances calcium absorption and supports muscle function for fall prevention.
  • Vitamin K2 (MK-7): Directs calcium into bones and away from arteries (the “traffic cop” for calcium).
  • Magnesium: Critical for bone matrix formation and vitamin D activation.
  • Boron: Supports sex hormone balance and bone mineral metabolism.

Calcium can still be useful, but distribution and utilization matter—hence K2 and magnesium.

Lifestyle That Protects Your Skeleton

  1. Lift & jump (safely): Resistance plus impact or power moves improve bone signaling.
  2. Protein target: ~1.0–1.2 g/kg/day supports bone and muscle maintenance.
  3. Balance work: Yoga, tai chi, and single-leg drills reduce fall risk.
  4. Limit alcohol & smoking: Both accelerate bone loss.

Young Again Nutrients That Help

  • Young Again Magnesium Glycinate: Highly bioavailable magnesium to support bone matrix and vitamin D metabolism.
  • Young Again Omega-3 Fish Oil: Supports healthy inflammatory balance that can influence bone turnover.
  • Young Again Curcumin: Helps temper inflammatory pathways associated with accelerated bone resorption.

If your provider recommends calcium and K2/D3, take them with meals and separate from certain medications per clinical guidance.

The Takeaway

Bone strength after menopause requires a whole-system approach: protein, resistance training, balance work, and a smart nutrient stack. Calcium helps—but it’s only one piece of the framework.

References

  • Weaver, C. M., et al. (2016). Calcium plus vitamin D supplementation and bone health. Osteoporosis Int, 27, 367–376.
  • Reddy, P., et al. (2017). Vitamin K2 (MK-7) and bone health. Nutrition, 37, 13–20.
  • Castiglioni, S., et al. (2013). Magnesium and osteoporosis: Current state of knowledge. Nutrients, 5(8), 3022–3033.
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