Get your Bone Health Essentials supplements with 20% off!

Get them here

Get your Bone Health Essentials supplements with 20% off!

Get them here

My account
What’s the Best Exercise for Osteoporosis? New Research Reveals the Answer

What’s the Best Exercise for Osteoporosis? New Research Reveals the Answer

by | Apr 15, 2025 | Exercise, Uncategorized

One of the most common questions I hear—and one I asked myself when I was first diagnosed with osteoporosis—is: What kind of exercise is best for building stronger bones?

Does walking really help? What about swimming or biking—are they good enough? Or do I need to lift weights and do impact exercises?

Honestly, it can be overwhelming to sort through all the advice, especially when you’re just trying to feel stronger, more stable, and more confident in your body. But now, thanks to new research published in Scientific Reports, we finally have some much-needed clarity—and hope.

What This Study Looked At

This 2024 study reviewed 49 clinical trials involving over 3,300 postmenopausal women—women just like you and me. The researchers set out to answer a key question:

Which types of exercise are most effective for improving bone mineral density (BMD), especially in the spine and hip—two of the most common sites for osteoporotic fractures?

The Most Effective Exercise for Bone Health

The clear winner?
A combination of aerobic exercise and resistance training (AE + RT).

This dynamic duo—think brisk walking, stair climbing, or dancing combined with strength training using weights, resistance bands, or bodyweight exercises—was the most effective in improving BMD at both the lumbar spine and femoral neck.

Here’s what else the research revealed:

  • Aerobic + Resistance Training (AE + RT) led to the greatest improvements in bone density
  • Resistance training alone also had a significant effect
  • Aerobic exercise alone provided benefits, but not as strong as when paired with resistance
  • Whole-body vibration was shown to improve BMD at the hip

Exercise Guidelines for Women with Osteoporosis

Based on the findings of this study, here’s a science-backed weekly exercise framework to support your bones:

  • Resistance Training: 2–3 sessions per week
  • Aerobic Activity: 2.5 to 5 hours per week (30–60 minutes most days)
  • Impact Exercises (if tolerated): Add low-impact hopping or jumping to boost bone loading
  • Balance Training: Daily practice to reduce fall risk and improve stability

But What If You Can’t Do High-Impact Exercise?

I get it. Not all of us can tolerate activities like jogging or even prolonged walking—especially if you’ve had joint replacements or deal with chronic pain.

If that’s your reality, please don’t feel discouraged.

While swimming and biking are often labeled “non-weight-bearing” and considered less effective for building bone, they still hold value.

Here’s why:

When your muscles contract—even during low-impact activities like swimming or cycling—they pull on your bones, creating a mechanical force that helps stimulate and maintain bone strength. While the force is less than what you’d get from weight-bearing or resistance exercise, it’s still a helpful signal to your skeleton.

So if swimming or biking is what you can do safely—or what you genuinely enjoy—keep doing it! These activities are great for your heart, your muscles, your joints, and your emotional well-being.

That said, for optimal bone support, consider adding in resistance training. You can start gently with bodyweight exercises, resistance bands, or light weights and build up from there.

Final Thoughts

If you’re like me—a postmenopausal woman in her 60s who wants to stay strong, active, and vibrant—this study is a powerful reminder that movement matters, but the type of movement matters even more.

While aerobic exercise offers important benefits, it’s resistance training that truly helps build and protect bone. When you combine the two, your bones get the best of both worlds.

And remember:

It’s not about doing everything perfectly. It’s about starting where you are—and staying consistent.

Whether you’re walking, lifting, biking, or swimming, you’re sending your body a powerful message:
I’m committed to growing stronger.

Need Help Creating a Bone-Safe Exercise Routine?

Not sure if your current routine is supporting your bones—or potentially putting you at risk?

Book an Exercise Review Consultation with me!
Together, we’ll look at what you’re currently doing and explore ways to safely add bone-strengthening movements like resistance and weight-bearing exercises—customized to your body and your needs.

You can schedule your Exercise Review HERE or Email me at susan@nurturedbones.com to schedule your session.

Let’s build strength, stability, and confidence—together.

Are Your Supplements Safe: 8 Red Flags to Watch for in Your Bone Health Supplements

Are Your Supplements Safe: 8 Red Flags to Watch for in Your Bone Health Supplements

by | Mar 25, 2025 | Supplements

If you’re like many women looking to support your bones, prevent fractures, and stay strong as you age, you’ve probably turned to supplements. It’s a smart move—when done right. But here’s the reality: some supplements simply don’t deliver what they promise. Worse yet, a few may even interfere with your health goals rather than support them.

As a clinician who’s worked with women managing osteoporosis for over a decade, I’ve reviewed hundreds of supplement routines. Some are excellent. Many are misleading. And a few are downright dangerous.

So how can you tell if what you’re taking is truly supporting your health—or just clever marketing? Let’s break down the most common red flags to watch for—and explore how to confidently choose supplements that truly support your bone health.

  1. Watch Out for Misleading Labels

If a label lists a “proprietary blend” without revealing the amount of each ingredient, be cautious. These blends often include tiny, ineffective doses of the ingredients you actually want—just enough to list them on the label, not enough to help your bones.

Fish oil labels can also often be misleading. What really matters is the amount of omega-3s, not the total oil content. Some supplements labeled “1200 mg fish oil” may contain only 300 mg of omega-3s…so check for the actual amounts of EPA and DHA, the two key omega-3s.

Tip: Look for exact ingredient amounts, so you can tell what you’re really getting.

  1. Not All Forms Are Equal

The type of nutrient in your supplement affects how well it’s absorbed—and whether it does what you need.

For example:

    • Magnesium oxide is cheap and poorly absorbed. Magnesium glycinate or citrate are better for bone and nervous system support.
    • Calcium carbonate requires strong stomach acid, which many older adults lack. Calcium citrate is better tolerated and absorbed.
    • Turmeric root powder is not the same as a standardized curcumin extract, which is what most studies use for inflammation.

Tip: Choose bioavailable forms that your body can actually use.

  1. Don’t Be Fooled by Buzzwords

Terms like “pharmaceutical grade,” “FDA-approved lab,” or “clinically tested ingredients” may sound impressive—but they’re usually just marketing speak. The FDA doesn’t approve supplement labs, and “clinically tested” might only apply to one ingredient in a very different context.

Tip: Stick to what you can verify. Look for independent testing and third-party certifications instead of vague claims.

  1. Disease Claims = Red Flag

If a supplement says it can “treat osteoporosis,” “reverse arthritis,” or “cure anxiety,” it’s making illegal claims. Supplements are not drugs and cannot legally promise to cure or prevent disease.

Tip: Stick with products that support structure or function (like “supports bone strength”), and always check with a healthcare professional.

  1. Gummy Vitamins: Convenient but Questionable

Gummy vitamins can be easy to take, but they often degrade faster and contain artificial sweeteners, dyes, or excessive sugar. They’re also held to looser standards than capsules or tablets.

Tip: If you use gummies, look for ones that are third-party tested and made by trusted brands.

  1. More Isn’t Always Better

Seeing 300% (or more!) of the Daily Value on a supplement label might look impressive—but it doesn’t necessarily mean it’s better for your bones or your health. Your body can only absorb and use a limited amount of nutrients at one time. The rest? Often wasted—or worse, it could build up to unsafe levels.

I see this often: someone is taking a multivitamin, plus a bone health formula, plus a separate antioxidant or B-complex—all without realizing how much they’re doubling or tripling certain nutrients. This can lead to nutrient overload, especially with fat-soluble vitamins like A and D or minerals like zinc and iron.

It’s essential to consider your total nutrient intake—not just from supplements but also from food and fortified products.

Tip: Avoid mega doses unless advised by your practitioner. Balance is key.

  1. Look for Reputable Certifications

When choosing supplements, always look for third-party certification seals from trusted organizations. These seals verify that the product contains what it claims and is free from harmful contaminants:

    • USP Verified – Most rigorous. Confirms ingredient identity, purity, and proper manufacturing.
    • NSF Certified – Verifies label accuracy and tests for contaminants and banned substances.
    • ConsumerLab.com – Independently tests off-the-shelf supplements for quality and price.
    • Informed-Sport / NSF Certified for Sport® – Ideal for athletes or those concerned about banned ingredients.
  1. Online Supplements—Especially on Amazon—Come with Extra Risk

Buying supplements online is convenient, and Amazon often has competitive prices. But when it comes to your health, convenience shouldn’t come at the cost of quality or safety.

Not all supplements sold on Amazon are legitimate. Several studies have revealed serious concerns:

    • Only 13 of the 30 supplements evaluated had accurate labels.
    • Many were missing listed ingredients or contained unlisted ones.
    • None had third-party certification seals.

Some sellers have even counterfeited trusted brands like NOW Foods and Pure Encapsulations. While Amazon does require certain high-risk products to go through third-party testing via organizations like Eurofins, NSF, and UL Solutions, there’s a loophole: sellers send the samples themselves, and they are not pulled from Amazon’s warehouses. That means a clean sample can pass inspection—while counterfeit or low-quality products continue to be shipped to customers.

Tips

    • Research the brand and look for independent certifications.
    • Buy directly from manufacturers or trusted platforms like Fullscript.
    • Avoid unknown brands and “too good to be true” deals.

Bonus Tips for Choosing Trustworthy Supplements

When choosing supplements to support your health, it’s crucial to be aware of several key factors that distinguish high-quality products from those that may be ineffective or harmful:

    • Look for Third-Party Certifications: Certifications from ConsumerLab, USP, NSF, or UL verify that the product contains the labeled ingredients and is free of contaminants.
    • Check for Evidence-Based Claims: Look for scientific support from credible sources like PubMed or the NIH’s Office of Dietary Supplements. Be skeptical of “miracle” claims.
    • Examine the Label Carefully: A trustworthy label should list:
      • Exact dosages
      • Expiration date
      • Lot number
      • Contact info for the manufacturer
      • Allergen info
      • Storage instructions
  • Consider the Manufacturer’s Reputation: Stick with well-known brands that disclose their sourcing and quality control practices.

Final Thoughts: Be a Smart Supplement Shopper

Supporting your bones with the right supplements can be a powerful part of your wellness plan. But not all products are created equal. Use the tips above to shop smarter, stay safer, and choose supplements that truly support your health.

Limited-Time Offer: Supplement Review Special Ends March 28

Not sure if your supplements are the right fit for you?

I’m offering a discounted supplement review now through Friday, March 28 to help you:

    • Identify where your current diet may be falling short in essential nutrients
    • Make sure your supplements are filling in the right gaps—not duplicating or overdosing
    • Spot harmful ingredients or low-quality brands that may be doing more harm than good

Only 4 spots left!  CLICK HERE to book your review before the spots fill up!

Let’s make sure everything you’re taking is supporting your bones—and your whole body—the way it should.

 

Are Your Supplements Helping or Harming Your Health? How to Choose the Right Ones for Bone Strength and Overall Wellness

Are Your Supplements Helping or Harming Your Health? How to Choose the Right Ones for Bone Strength and Overall Wellness

by | Mar 24, 2025 | Supplements

Millions of People Take Supplements—But Are They Really Helping?

Every day, millions of people take dietary supplements, hoping to boost their health, prevent disease, and support strong bones as they age. The supplement industry is booming, with Americans spending over $30 billion annually on vitamins, minerals, and herbal products.

But here’s the truth: not all supplements are safe, effective, or even contain what they claim.

In fact, a recent National Geographic report (Feb 14, 2025) uncovered a disturbing rise in supplement-related liver injuries and other health risks. According to their findings:

  • Liver-related health issues have surged over the past 25 years, with some cases leading to liver failure.
  • More than 50% of Americans take supplements, often without professional guidance.
  • The biggest risks include:

    • Toxic ingredients in unregulated supplements
    • Dangerous drug interactions
    • Megadosing—consuming excessive amounts beyond safe levels
  • Other reported health issues include mood swings, kidney stones, high blood pressure, and hair loss.
  • Up to 43% of drug-induced liver injuries may be linked to supplement use.

Read the full study here: National Geographic Supplement Safety Report.

This raises an important question: Are the supplements you’re taking actually helping—or could they be doing more harm than good?

How Supplements Can Help When Used Correctly

When carefully selected, supplements can play a valuable role in your health, particularly for bone strength, immune support, and filling nutrient gaps.

1. Filling Nutrient Gaps in Your Diet

Many women with osteoporosis—who often have a smaller frame and lower body weight—struggle to consume enough food to meet their bones’ nutritional needs. Calcium, magnesium, vitamin D, and vitamin K2 are all critical for bone density and fracture prevention.

2. Supporting Specific Health Conditions

Certain supplements are beneficial for targeted health concerns:

  • Iron for anemia
  • Omega-3 fatty acids for heart and brain health
  • Antioxidants and zinc to support eye health and slow the progression of age-related macular degeneration (AMD)

3. Convenience for Busy Lifestyles

While food should always come first, supplements can help when nutrient intake from diet alone isn’t enough.

However, not all supplements are created equal—and taking the wrong ones can lead to serious health risks.

Hidden Dangers of Supplements: What You Need to Know

1. Poor Quality and Contaminants

Many supplements contain hidden toxins like heavy metals, pesticides, or synthetic additives, which may contribute to long-term health issues.

2. Inaccurate Labeling

Some supplements do not contain the nutrients listed on the label, or they use cheap, poorly absorbed forms of vitamins and minerals that your body can’t fully utilize.

3. Harmful Side Effects and Drug Interactions

Poorly formulated supplements can cause side effects such as:

  • Nausea
  • Digestive distress
  • Mood swings
  • Liver damage

Additionally, some supplements interact with medications, reducing their effectiveness or leading to dangerous health complications.

This is why professional supplement guidance is so important!

How to Choose Safe, Effective Supplements

To avoid wasting money on ineffective products—or worse, taking something that could harm your health—follow these guidelines:

1. Choose Third-Party Tested Supplements

Look for supplements that are independently tested by organizations such as:

  • NSF International
  • ConsumerLab.com
  • USP (United States Pharmacopeia)

These certifications ensure quality and purity.

2. Avoid Megadosing

More is not always better! Excessive vitamin D, calcium, or fat-soluble vitamins (A, E, K) can increase health risks instead of providing benefits.

3. Get a Personalized Supplement Review

Instead of guessing what your body needs, a targeted supplement plan ensures you’re only taking what’s necessary for your bone and overall health.

Special Offer: Get a Personalized Supplement Review for National Nutrition Month

To help you make the right choices, I’m offering a 45-minute personalized supplement review, where we will:

  • Assess your current health and diet
  • Review your supplement routine—what’s working, what’s not
  • Create a personalized supplement plan tailored to your needs
  • Ensure you’re getting the highest-quality, most effective nutrients

Limited-Time Offer: March 17-28!

Normally $99 → Now Only $79!

Book your Supplement Review today! Click Here to Schedule

Final Thoughts: Stop Guessing—Start Optimizing Your Health

The supplement industry is massive, and not all products are created equal. Taking the wrong supplements may be a waste of money at best—and harmful to your health at worst.

A personalized supplement review eliminates the guesswork, ensuring you take only what your body truly needs—nothing more, nothing less.

Don’t miss this opportunity! Book your discounted supplement review today and take control of your bone health and overall wellness.

BOOK NOW HERE!

The Power of Eggs for Bone Health: A Must-Have for Women with Osteoporosis

The Power of Eggs for Bone Health: A Must-Have for Women with Osteoporosis

by | Mar 18, 2025 | Nutrition

As we age, maintaining strong bones becomes essential for overall well-being. Women with osteoporosis or those concerned about bone loss often search for natural dietary strategies to support their health. One simple yet powerful food that deserves attention? Eggs. Packed with high-quality protein, essential vitamins, and bioactive compounds, eggs are a versatile way to boost bone health and prevent osteoporosis-related fractures.

Eggs and Osteoporosis: A Nutritional Ally for Bone Strength

Eggs provide a unique combination of nutrients essential for bone health:

    • Vitamin D: One of the most important nutrients for bone health, vitamin D enhances calcium absorption in the intestines, ensuring it reaches the bones where it is needed. Eggs, particularly those from pasture-raised hens, provide a natural source of vitamin D, which is especially beneficial for individuals with limited sun exposure.
    • Protein: Eggs are an excellent source of high-quality protein, which provides the amino acids necessary for bone tissue formation and repair. Studies indicate that higher protein intake is linked to better bone mineral density, especially in older adults.
    • Choline: This essential nutrient supports cell membrane integrity and plays a role in reducing inflammation, which can contribute to bone loss over time.
    • Carotenoids: Antioxidants found in egg yolks that may help prevent bone loss.
    • Zinc: Essential for bone formation and remodeling, zinc helps stimulate bone-building cells (osteoblasts) and supports immune function, which plays a role in reducing inflammation that can contribute to bone loss.
    • Selenium: A powerful antioxidant, selenium protects bones from oxidative stress, which can accelerate bone loss. It also supports thyroid function, which is important for regulating metabolism and maintaining skeletal integrity.

A study published in the journal Food and Function found that individuals who consume eggs regularly tend to have higher bone mineral density levels and a lower risk of fractures. Given the importance of bone density in preventing osteoporosis-related fractures, adding eggs to your diet can be a valuable dietary strategy.

Eggs and Sarcopenia: Strengthening Muscles to Protect Your Bones

Eggs play a vital role in maintaining muscle health and preventing sarcopenia, the age-related loss of muscle mass and strength. Each large egg provides about 6.5 grams of high-quality protein, packed with leucine—an essential amino acid that stimulates muscle repair and growth.

Strong muscles are crucial for supporting your skeleton, enhancing balance, and reducing the risk of falls and fractures. Since falls are a leading cause of fractures in individuals with osteoporosis, preserving muscle strength is just as important as maintaining bone density.

By adding eggs to your diet, you can help sustain lean muscle mass, improve mobility, and stay strong and steady as you age.

How Many Eggs Per Day for Bone Health?

Many women with osteoporosis wonder: How many eggs per day are safe and beneficial? Research suggests that eating 1–2 eggs daily can be an easy and effective way to support bone strength and muscle health.

Studies indicate that regular egg consumption may help improve bone mineral density (BMD) without negatively affecting cardiovascular health in most people. In fact, moderate egg intake (around one to two whole eggs per day) has not been shown to significantly impact cholesterol levels in healthy individuals.

However, if you have high cholesterol or metabolic concerns, it’s always best to consult your healthcare provider for personalized guidance.

Healthiest Ways to Prepare Eggs for Maximum Bone and Muscle Support

The healthiest ways to cook eggs focus on preserving nutrients and minimizing oxidation of fats in the yolk.

    • Poaching: The top choice for nutrient preservation, poaching uses gentle heat and keeps the yolk runny, maintaining antioxidants like lutein and zeaxanthin.
    • Soft Boiling: Soft-boiling is another excellent method that offers similar benefits to poaching. It results in a hardened egg white with a runny yolk, preserving many of the egg’s nutrients.
    • Scrambling or Omelets: Scrambled eggs and omelets can be a good option when cooked gently over low heat. It’s recommended to cook them until slightly firm yet creamy to avoid overcooking and oxidizing essential nutrients and fatty acids in the broken yolks
    • Low-Heat Pan Frying (Sunny-Side Up): Frying eggs on low heat can be a good option if done carefully. Using a healthy fat like avocado oil can help minimize oxidation. However, it’s important to avoid overcooking, as this can lead to nutrient loss
    • Hard Boiling: While convenient for storage and meal prep, hard-boiling may lead to more nutrient loss compared to other methods due to prolonged exposure to heat. However, the differences in nutrient content between soft and hard-boiled eggs are likely minimal, and hard-boiled eggs still retain most of their nutritional value.

Regardless of the method, the key is to avoid overcooking, as this can degrade heat-sensitive nutrients and potentially form harmful compounds in the yolk.

Final Thoughts: Why Eggs Deserve a Place in Your Bone-Healthy Diet

Eggs are a nutritional powerhouse, packed with essential nutrients that support bone density and muscle health. With their rich combination of vitamin D, high-quality protein, choline, zinc, and antioxidants, eggs are one of the best dietary choices for women looking to prevent fractures, maintain strength, and support overall bone health as they age.

Adding eggs to your daily meal plan is a simple and effective way to promote bone density, reduce the risk of osteoporosis, and preserve muscle function. Whether poached, soft-boiled, or scrambled with nutrient-rich vegetables, eggs provide a solid foundation for strong bones and muscles.

Beyond their health benefits, eggs are versatile, and easy to prepare, making them an accessible superfood for women focused on staying strong, active, and resilient well into their golden years.

Small dietary changes—like incorporating eggs—can have a big impact on long-term bone and muscle health! 

Want to know what other simple nutrition tweaks can help strengthen your bones? Let’s chat!

Book a call with me today, and we’ll discuss personalized dietary changes that fit your lifestyle and support your bone health naturally.

Boron for Bone Health: The Overlooked Nutrient That Supports Stronger Bones

Boron for Bone Health: The Overlooked Nutrient That Supports Stronger Bones

by | Mar 17, 2025 | Supplements

What if I told you there’s a hidden hero in the world of bone health? A nutrient quietly working behind the scenes to strengthen your bones, support your hormones, and help your body make the most of the minerals you consume. Meet boron—a powerful yet often overlooked player in osteoporosis prevention and bone metabolism.

Boron is a trace mineral that enhances the body’s ability to use calcium, magnesium, and vitamin D efficiently, all of which are essential for strong bones. Research suggests that boron deficiency may contribute to bone loss and that getting enough boron helps improve bone mineral density (BMD), making it an essential but underappreciated nutrient for osteoporosis prevention.

What Is Boron and Why Does It Matter for Bone Health?

Boron is a naturally occurring mineral found in soil, plants, and certain foods. It plays an important role in bone metabolism by:

    • Enhancing calcium and magnesium absorption – Boron helps your body retain and utilize calcium and magnesium, two minerals crucial for bone formation and maintenance.
    • Regulating vitamin D levels – Vitamin D is essential for calcium absorption, and boron plays a supporting role by helping the body maintain optimal vitamin D levels.
    • Supporting estrogen and testosterone levels – Estrogen and testosterone are both involved in bone remodeling and maintenance. Boron helps preserve estrogen levels in postmenopausal women, which can slow bone loss.
    • Reducing inflammation and oxidative stress – Chronic inflammation contributes to bone breakdown, and boron has anti-inflammatory properties that help counteract this.
    • Aiding in bone mineralization – Studies suggest boron helps bones retain key minerals, which may help prevent osteoporosis-related fractures.

Boron and Osteoporosis: What the Research Says

Studies show that low boron intake is associated with decreased bone density and an increased risk of osteoporosis. A study published in the Journal of Trace Elements in Medicine and Biology found that boron deficiency reduces calcium and magnesium retention, which can negatively impact bone strength.

Postmenopausal women, in particular, may benefit from adequate boron intake since estrogen levels decline after menopause, contributing to accelerated bone loss. Research suggests that boron supplementation may help slow this process, making it a valuable nutrient for women over 50 looking to protect their bones.

Best Dietary Sources of Boron

While boron is not as well-known as calcium or magnesium, you can get it naturally through food. Some of the best dietary sources of boron include:

    • Prunes, raisins, and dried fruit
    • Avocados
    • Peanuts
    • Apples, pears, and grapes
    • Leafy greens like kale and spinach
    • Chickpeas, lentils, and beans

Prunes, in particular, have been studied for their positive effects on bone health and are an excellent boron-rich food to include in your diet. Research shows that eating 4-6 prunes daily can help preserve and even reverse bone loss, particularly in postmenopausal women.

Should You Take a Boron Supplement?

While you can get boron from food, some people may benefit from supplementing, especially if their diet is low in plant-based sources. Research suggests that 3-6 mg of boron per day may be beneficial for bone health, hormone regulation, and inflammation reduction.

However, boron is just one piece of the puzzle when it comes to supplementation. Many women with osteoporosis are either missing key nutrients or taking supplements that aren’t working as well as they should due to poor absorption, medication interactions, or incorrect dosages.

Limited-Time Offer: 20% Off Your Supplement Review – Now Only $79!

Are your supplements truly supporting your bone health? Let’s find out! Now through March 28th, get a personalized Supplement Review for just $79 (normally $99)!

During your Supplement Review, we’ll take a comprehensive look at your diet, supplements, and medications to ensure you’re:

    • Getting the right nutrients in the right amounts for optimal bone health
    • Avoiding supplement interactions that may reduce effectiveness
    • Using high-quality supplements with the best absorption
    • Making informed choices about what to take—and what you don’t need

Many people waste money on supplements that aren’t actually helping their bones. Let’s make sure you’re supplementing smartly so that your bones and your wallet get the best possible support.

This limited-time discount expires March 28th—don’t miss your chance to save 20% and take control of your bone health!

Book your Supplement Review today and take the guesswork out of your bone health routine!

Schedule Your Review Here!