As we grow older, our bones naturally lose density and become more fragile—making osteoporosis a greater risk, especially for women.

This is particularly noticeable during menopause, a stage where levels of estrogen and progesterone decline significantly.

Following menopause, bone loss accelerates. The body’s ability to absorb calcium diminishes due to reduced estrogen, leaving bones more prone to thinning. Osteoporosis is typically diagnosed when bone mineral density drops by 30% to 50%.

Natural Approaches to Supporting Bone Strength

There are several natural options that may help slow bone loss and support skeletal health. These remedies offer anti-inflammatory, nutrient-rich, and hormone-like effects—without relying on synthetic drugs.

Sea Buckthorn Oil

Packed with antioxidants like beta-carotene, polyphenols, and vitamin E, sea buckthorn oil also provides vitamins D, F, and K.

It contains bone-friendly minerals such as calcium and magnesium, along with healthy fats like gamma-linoleic acid—all known for fighting inflammation and supporting aging bones.

Horsetail (in Tea or Tincture Form)

Horsetail is a plant rich in silica, a mineral known to promote bone resilience. Research indicates that horsetail extract, especially when combined with calcium, can help increase bone density.
Renowned herbalist Dr. John Ray Christopher once suggested that silica in horsetail converts to calcium once in the body.

Fish Oil and Omega-3s

Fish oil, derived from oily fish like salmon, herring, and sardines, is a strong source of omega-3 fatty acids.
Animal studies, such as one conducted by the University of Texas, found that omega-3s help preserve bone mass, reduce bone resorption, and stimulate bone-building processes.
These fatty acids are also known to reduce joint inflammation, particularly in conditions like rheumatoid arthritis.

Other beneficial supplements include spirulina and blackcurrant bud extract, both praised for their anti-inflammatory effects and high mineral content.

Eating for Bone Strength

A diet that promotes bone health should focus on fresh, unprocessed foods. Ideally, raw fruits, vegetables, nuts, and sprouts should make up two-thirds of your daily intake.

Sesame seeds are an excellent plant source of bioavailable calcium. They can be consumed as ground seeds, tahini, or halva.

Meals like hummus—made from chickpeas, sesame, lemon juice, garlic, and olive oil—offer great nutritional support in a tasty way.

Nuts like almonds, pistachios, and walnuts are highly recommended, while peanuts are best avoided if you have osteoporosis.

Leafy greens—such as spinach, nettle, watercress, parsley, and basil—are full of silica and calcium, echoing the diets of ancient warriors who depended on these minerals for strength.

For a nutritious start to your day, blend carrot juice with fresh greens to make a mineral-rich smoothie. Drinking 300 to 400 ml daily can help replenish essential nutrients.

Foods to Avoid

Limit your intake of processed and highly acidic foods, as they can erode bone mass. Be mindful with animal-based products, which may interfere with calcium absorption.

Instead, pair whole grains with legumes for a balanced protein intake—combinations like chickpeas and oats, lentils with corn, or soy and rice work well.

Other bone-friendly additions include Lithothamnion calcareum algae and ground hemp seeds.

Sunlight, Movement, and Monitoring

Don’t overlook the importance of physical activity and sunlight. Activities like walking, jogging, or dancing promote healthy bones by encouraging light impact and weight-bearing movement.

Get regular bone density tests—especially targeting the hips and spine—as well as blood tests to monitor parathyroid hormone, beta cross-laps, and alkaline phosphatase levels for early signs of bone loss.