Several studies highlight the risks of osteoporosis drugs like Fosamax and Boniva, with research linking their class of drugs, called bisphosphonates, to side effects such as bone, joint, and muscle pain; destruction of bone in the jaw; spontaneous fracture; esophageal reflux; and even cancer. Although the side effects are rare, the risks may outweigh the advantages of using the drugs for prevention in most people. People who have had an osteoporotic fracture, have taken corticosteroids, or who are frail can benefit from bisphosphonates, but likely a lot fewer people should take them. There are safer ways to protect your frame, such as adding the following bone builder to your diet:
Fortified foods
Orange juice, whole soy foods and breakfast cereals that contain added calcium and vitamin D can help you reach the recommended daily amounts of these nutrients. Most people need 1,000 to 1,200 mg of bone strengthening calcium per day, but if you have low bone mass (osteopenia) aim for a total of 1,500 mg from diet and supplements combined.
Fermented foods
Fermented dairy, such as cheese and yogurt, and fermented soy, such as miso and natto, provide vitamin K2, which has been shown to increase bone density and reduce fracture risk. People with osteoporosis and osteopenia should eat foods rich in K1 and K2 and supplement with 50 to 100 mcg of K2 daily. People with normal bone density probably don't need more than 25 mcg of K2 in addition to their diet. If you take anticoagulant drugs, check with your doctor before increasing vitamin K intake.
Green vegetables
Dark leafy greens and cruciferous vegetables offer plenty of bone benefits. For example, 1 cup of cooked spinach serves up 245 mg of calcium, and 1 cup of broccoli provides 62 mg. Onions and parsley also contain vitamin K1, which is partly converted into beneficial K2 into the GI tract.
Eggs and fish
Few foods contain vitamin D - important for optimizing calcium absorption - but salmon, mackerel, tuna and sardines, and egg yolks are good sources. In addition, I advice everyone to take a daily supplement of a minimum of 1,000 IU of D3, and often 5,000 IUs. Canned sardines and salmon, with their tiny edible bones, are a good source of calcium. And egg yolks are one of the few sources of vitamin K2, besides fermented foods.
Other helpful foods
Good nondairy sources of calcium include dried figs, white beans, edamame, and almonds. Studies are mixed, but soy seems to increase bone density and prevent fractures after menopause, when the most dramatic bone loss occurs. Population studies also found that bone density is also higher in tea drinkers. And some evidence shows that omega-3s help prevent bone loss after menopause, possibly by calming inflammation.
Resources
-
Weil, Andrew. (2009). Necessary Nutrients for Healthy Bones. Dr. Andrew Weil's Self-Healing. 2009 Annual edition.
-
Havard T. H. Chan. (2023) Vitamin D. https://nutritionsource.hsph.harvard.edu/vitamin-d/
-
Sun, K., Wang, L., Ma, Q., Cui, Q., Lv, Q., Zhang, W., & Li, X. (2017). Association between tea consumption and osteoporosis: A meta-analysis. Medicine (Baltimore), 96(49), e9034. https://doi.org/10.1097/MD.0000000000009034
