Bone Health
Estrogen protects bone density. As it declines, proactive supplementation and lifestyle measures matter significantly.
What's Happening
Women can lose 2â3% of bone density per year in the years around menopause. This accelerated loss is directly linked to declining estrogen. Osteoporosis risk increases meaningfully â and most women have no symptoms until a fracture occurs. Proactive supplementation and exercise (especially resistance training) are the first lines of defense.
Supplements Worth Considering
Vitamin D3 + K2
D3 for calcium absorption; K2 (MK-7 form) to direct calcium into bones rather than arteries. Most women need 1,000â2,000 IU D3 daily.
Calcium (food-first, then supplement)
Target 1,000â1,200mg daily total (food + supplement). Calcium carbonate with food; calcium citrate any time.
Magnesium
Cofactor for bone mineralization. Many women are deficient. 300â400mg daily.
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When to See Your Doctor
- âYou have not had a bone density scan (DEXA) â ask about timing
- âYou have a family history of osteoporosis or hip fracture
- âYou have had a fracture from a minor injury
- âYou smoke or have used corticosteroids long-term (both increase bone loss)
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