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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!

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Vitamin D and Osteoporosis: What You Need to Know for Stronger Bones

Vitamin D and Osteoporosis: What You Need to Know for Stronger Bones

by | Mar 3, 2025 | Healthy aging, Supplements

I’m heading to Florida this week, eager to escape the cold and soak up some much-needed sunshine. There’s nothing like getting natural vitamin D straight from the source! While I prefer to get my nutrients the way nature intended—through food and sunlight—vitamin D supplements still play an essential role, especially for bone health.

Why Vitamin D Matters for Bone Health

Vitamin D is often hailed as a critical nutrient for bone health, and for a good reason. It helps your body absorb calcium and phosphorus, two key minerals that strengthen bones and reduce fracture risk. Without enough vitamin D, bones can become weak, brittle, and more prone to breaks.

Vitamin D also supports muscle strength and immune function and reduces inflammation, all of which support bone health.

Yet, despite its importance, nearly 40% of the U.S. population is deficient in vitamin D. This is especially true during the winter months when sun exposure is limited. Even when we do go outside, air pollution, sunscreen, and protective clothing block UV rays, further reducing our body’s ability to produce vitamin D naturally.

Just Taking a Vitamin D Supplement Isn’t Enough

Many people assume that taking a vitamin D supplement is all they need to do for bone health, but that’s not the case. Vitamin D needs several key cofactors to be properly absorbed and utilized in the body.

Vitamin D Can’t Work Alone—What Else Do You Need?

For vitamin D to be fully effective, your body requires essential cofactors that support its absorption, activation, and utilization:

  • Magnesium – Activates the enzymes needed to convert vitamin D into its usable form. Without enough magnesium, vitamin D may remain inactive and stored in fat cells. Magnesium also regulates calcium balance and supports bone formation.
  • Vitamin K2 – Works synergistically with vitamin D in calcium metabolism. While vitamin D enhances calcium absorption, K2 directs calcium to the bones and prevents it from accumulating in soft tissues like arteries.
  • Zinc – Supports vitamin D receptor function, which is critical for vitamin D’s ability to regulate cellular activities.
  • Boron – Enhances vitamin D bioavailability, increases magnesium absorption, and plays a role in bone health and mineral metabolism.
  • Omega-3 Fatty Acids – Since vitamin D is fat-soluble, consuming it with healthy fats (such as omega-3s) improves absorption and enhances overall bone and immune health.

Your Body’s Ability to Use Vitamin D Also Depends On:

  • A Healthy Liver & Kidneys – Vitamin D must be converted in the liver and kidneys before the body can use it. Poor liver or kidney function can impair vitamin D metabolism.
  • Gut Health – A healthy microbiome plays a key role in vitamin D absorption. Digestive issues like leaky gut, celiac disease, or an imbalanced gut microbiome can interfere with how well your body absorbs and utilizes vitamin D.

Can You Take Too Much Vitamin D?

Yes! More vitamin D isn’t always better. High doses can lead to hypercalcemia, a condition where calcium builds up in the bloodstream, increasing the risk of kidney stones, bone pain, and even weakening bones over time.

A study published on August 27, 2019, in the issue of JAMA, examined the effects of vitamin D supplementation on bone health. This randomized clinical trial compared different daily doses of 400 IU, 4,000 IU, and 10,000 IU on total bone mineral density and bone strength over a three-year period in 311 healthy adults aged 55 to 70. The results were eye-opening:

  1. Higher doses of vitamin D did not improve bone health compared to lower doses.
  2. Higher doses (4,000 IU and 10,000 IU) actually led to a decrease in bone mineral density compared to the 400 IU dose.
  3. These findings challenge the common belief that more vitamin D equals stronger bones.

This study highlights that more is not always better when it comes to vitamin D supplementation. While vitamin D is essential, taking excessive amounts can actually be harmful to bone health.

Want to Learn More About Vitamin D and Overall Health?

If you’re interested in learning more about how vitamin D affects the body beyond bone health, I highly recommend checking out Dr. Sten Ekberg’s YouTube channel. He provides an excellent breakdown of vitamin D’s role in multiple body systems, complementing my focus on vitamin D for bone health.

The Best Vitamin D Test: Why Testing Matters

To ensure you’re getting the right amount of vitamin D—neither too little nor too much—testing is critical. The best vitamin D test is the 25-hydroxy vitamin D test (25(OH)D test). This test is considered the most accurate because it measures the circulating form of vitamin D that your body actively uses.

While experts debate the optimal vitamin D levels, I align with many of the functional medicine experts in believing that 50- 80 ng/mL

Are You Taking Supplements Blindly?

Many people take supplements without really knowing if they’re helping or harming their health. Maybe you started taking one because you heard it was good for bone health, a friend swears by it, or an ad promised amazing benefits. But without the right knowledge, testing, and balance, supplements can do more harm than good.

Before adding or increasing supplements, ask yourself:

Are my supplements actually helping my body?

  • Have you noticed positive changes, or are you just taking them out of habit?
  • Are they improving your bone health, energy levels, digestion, or other key functions?
  • Have you checked to see if your supplements are high quality and free from unnecessary fillers?

Am I taking the right combination of nutrients to ensure they work properly?

  • Certain nutrients work together, while others can interfere with absorption.
  • For example, vitamin D needs vitamin K2 and magnesium to function properly. Without them, calcium may build up in soft tissues instead of strengthening bones.
  • Are you getting the right balance of cofactors to support your bone and overall health?

Could I be overloading my system with unnecessary supplements that may be harmful?

  • Just because a supplement is “natural” doesn’t mean it’s always safe in high doses.
  • More is not always better—taking excessive amounts of one nutrient can actually lead to imbalances and even health risks.

Get a Personalized Supplement Review

If you’re not sure whether your supplement routine is helping or hurting you, I can help! My Supplement Review takes a deep dive into your supplement regimen to ensure you’re getting exactly what your body needs—no more, no less.

  • Analyze your current supplements to identify what’s working and what’s not.
  • Ensure you’re not overloading on vitamins that could be harmful.
  • Make expert recommendations to optimize your bone and overall health.
  • Save you money by eliminating unnecessary supplements you don’t actually need.

Special Offer for National Nutrition Month!

In honor of National Nutrition Month, I’m offering my Supplement Review at 20% off for two weeks—March 17-28. Usually $99, for these 2 weeks only, the cost is $79!

This is the perfect opportunity to optimize your supplement routine and ensure you’re only taking what truly benefits your health.

Click here to book your Supplement Review now!

Are Your Beauty Products Harming Your Bone Health? The Hidden Link to Osteoporosis

Are Your Beauty Products Harming Your Bone Health? The Hidden Link to Osteoporosis

by | Feb 26, 2025 | Healthy aging

When we think about personal care products, we often focus on how they make us look and feel—smoother skin, shinier hair, a fresh scent. But what if what we put on our bodies is doing more than just improving our appearance?

Recent research reveals that the chemicals in beauty and personal care products may impact our health in ways we never expected—including our bones.

A groundbreaking study found that after just 28 days of switching to paraben- and phthalate-free products, participants experienced genetic changes in breast tissue that could potentially reduce cancer risk. This discovery has raised an even bigger question:

    • If these chemicals can alter gene expression and disrupt hormones, could they also be contributing to bone loss?

Let’s dive into the science behind endocrine disruptors and why they might be affecting bone health, hormone balance, and long-term well-being.

The Hidden Threat: Endocrine Disruptors in Your Beauty Products

Many common beauty and personal care products contain parabens and phthalates—chemicals that act as endocrine disruptors, meaning they mimic or block hormones like estrogen.

Where Are These Chemicals Found?

    • Lotions & Moisturizers
    • Shampoos & Conditioners
    • Makeup & Lipsticks
    • Perfumes & Body Sprays

Hormones—especially estrogen—play a crucial role in maintaining bone density. When endocrine disruptors interfere with hormone function, they may contribute to bone loss, weakened bones, and an increased risk of osteoporosis over time.

Phthalates and Bone Health: What the Research Says

Studies have linked phthalate exposure to weaker bones and reduced bone mineral density (BMD), particularly in postmenopausal women.

Key Findings:

    • A systematic review found that women with higher phthalate levels had lower bone density, increasing their osteoporosis risk.
    • Animal studies have shown that exposure to phthalates like dibutyl phthalate (DBP) and di(2-ethylhexyl) phthalate (DEHP) led to bone weakness and structural damage in mice.
    • Phthalates increase inflammation and oxidative stress, both of which accelerate bone loss as we age.

While more human research is needed, these findings suggest a strong link between phthalate exposure and bone health—especially in women at risk for osteoporosis.

Early Exposure: Lifelong Effects on Bone Health

The impact of endocrine disruptors may start before birth. A major study found that:

    • Fetal exposure to phthalates and bisphenols was linked to weaker bones in school-aged children.
    • Prenatal and early childhood exposure may negatively affect bone development and long-term bone strength.

Could reducing exposure to parabens and phthalates early in life help prevent osteoporosis later on? The research suggests it may be worth considering.

Beyond Parabens & Phthalates: Other Chemicals That Harm Bone Health

While parabens and phthalates are among the most well-known endocrine disruptors, they aren’t the only ones.

A 2023 study using data from the National Health and Nutrition Examination Surveys (NHANES) found that:

  • Higher exposure to phenols, pesticides, and polycyclic aromatic hydrocarbons (PAHs) was linked to lower BMD in both men and women.

This suggests that environmental toxins, including those found in beauty and personal care products, may play a larger role in bone health than previously thought.

Five Simple Ways to Reduce Exposure & Protect Your Bones

The good news? You have control over what you put on your body! Here’s how to make safer choices and support strong bones at the same time:

  1. Check ingredient labels – Look for paraben-free and phthalate-free products.
  2. Go fragrance-free – Phthalates are often hidden under “fragrance” or “perfum.” Choose unscented or naturally scented products instead.
  3. Use clean beauty brands – Look for EWG-verified products (The Environmental Working Group rates products for safety).
  4. Limit plastic exposure – Many phthalates leach from plastic packaging. Choose glass or BPA-free containers whenever possible.
  5. Support detox pathways – Eat a bone-healthy diet rich in nutrients that support hormone balance and detoxification.

The Beauty of Safer Choices

The fact that switching to cleaner products for just 28 days can turn off harmful gene expression is a powerful discovery.

While research on bone health is ongoing, early evidence suggests that reducing exposure to endocrine disruptors could help protect your bones, support hormone balance, and prevent long-term damage.

Why It Matters

    • Every choice you make about personal care products has an impact—not just on your skin but on your bones, hormones, and long-term health.
    • By making conscious decisions about the products you use, you’re not just protecting your appearance—you’re investing in the foundation that keeps you strong from the inside out.
    • The beauty of safer products goes beyond skin deep—it reaches all the way to your bones.

Learn more about all the ways you can support your bone health with the BONES Method.