Osteoporosis and aging: Essential nutrients for women

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According to the National Center for Health Statistics, osteoporosis—the weakening of bone tissue, structure, and strength—is the most common bone disease in the U.S., affecting about 10.2 million people aged 50 and older. Women make up about 80% of those affected and, as a result, nearly half of all women over age 50 will experience a bone fracture due to osteoporosis.

“Women are more prone to osteoporosis as they age primarily due to declining estrogen levels during menopause,” explains Mohini Joshi, vice president of holistic health brand experience and strategy for Nestle Health Science U.S. “Estrogen plays a crucial role in maintaining bone density and its reduction accelerates bone loss, making bones more brittle and prone to fractures.” Jacqueline Jacques, ND, FTOS, a wellness industry expert and Obesity Society fellow, further explains that estrogen supports bone health by promoting new bone formation and slowing bone breakdown. When estrogen levels plummet during menopause, the body struggles to maintain these processes, leading to increased bone fragility.

“Women typically reach peak bone mass between the ages of 25 and 30,” Jacques says. “Everything after this point is maintenance or—if you are not doing a good job with nutrient intake, exercise, and metabolic health—loss.” Once menopause begins and estrogen levels plummet, this loss accelerates significantly.

This challenge is unique to women, as men generally have denser bones overall and experience a much slower rate of hormonal decline as they age. “In a perfect world, I would love to see women start thinking about supplementing vital nutrients for bone health in their 30s,” Jacques says. “This way, we could help women maintain peak bone density for as long as possible.” The good news is that women can mitigate bone loss during and even after menopause with smart, strategic supplementation.

Nutrients of Note

“Menopausal women may need to approach bone health supplementation differently from men by focusing on nutrients that address the hormonal challenges affecting bone density,” says Joshi. This means, at minimum, prioritizing a higher intake of calcium and vitamin D.

It’s well known that calcium is essential for strong bones. But, for Jacques, the bones are also the body’s calcium “bank:” since calcium is needed for critical functions—such as circulating blood, enabling muscle movement, and transmitting nerve signals—the body will withdraw calcium from the bones if dietary intake is insufficient. “Thus, minding daily calcium intake is vital to keeping up bone density over time,” she says.

Vitamin D is another established nutrient for bone health. It not only enhances calcium absorption, but it also supports bone formation by stimulating osteoblasts (the cells responsible for building new bone tissue) while inhibiting osteoclasts, which break down old bone. Finally, magnesium remains a powerful bone health ingredient, thanks to its ability to support calcium metabolism by “converting vitamin D into its active form,” says Joshi.

In addition to these, phosphorus can play a vital role in women’s bone health, with some studies finding it as important as calcium in supporting bone augmentation and maintenance. “While not as famous as calcium and magnesium, phosphorous makes up around 15 percent of bone mass,” says Jacques. “Calcium and phosphorous together make up hydroxyapatite crystals, which provide bones with their strength and rigidity.”

Another key nutrient for women is vitamin K (especially vitamin K₂, says Jacques), which is essential for synthesizing osteocalcin, a protein that binds calcium to the bone matrix for increased strength and density. “It regulates calcium levels in bones and the bloodstream, supporting healthy calcium metabolism in vascular tissues and helping ensure calcium is deposited where needed in the bones,” adds Joshi.

However, bone health supplements for women navigating menopause and beyond are only effective if taken consistently. According to Joshi, Nestle Health Science brands like Nature’s Bounty appeal to this demographic with formats like gummies and chewable tablets that are easy to consume, have a pleasant taste, and boast an appealing appearance. “The quantity and size of supplements can create barriers and suppress usage and compliance among female users,” Joshi says. “Creating easier-to-consume formats with higher bioavailability and absorption profiles, and even formats with a time-release benefit, may widen appeal and help expand supplementation to more women.”