A guide to women’s bone health at every age

Stronger bones, supported health.

Learn the reasons behind bone loss and how to slow the process with supplements, exercise, and more →

On the list of common health concerns for pre-menopausal women, bone health is not typically at the top of the list. But the truth is, bone health deserves a spot on everyone’s list, regardless of age. Women begin losing bone density in their 30s, and by the time perimenopause and menopause begin, hormonal shifts can accelerate that loss with surprising speed. Simply stated, you don’t need to wait until there’s a diagnosed problem to start supporting your bones.

Keep reading to learn about the background behind bone density loss, and the Grove-approved supplements that help keep your bones strong for the long haul.

Why women are at risk for bone density loss

Like nerves and muscles, your bones are also living tissues, meaning that they’re constantly broken down and rebuilt. During youth and early adulthood, your body builds bone faster than it breaks it down. But by your mid-30s, that process starts to reverse. For women and people with more estrogen in their hormonal makeup, this shift is even more significant. Estrogen helps protect bone density by slowing bone loss, but when estrogen levels naturally drop during perimenopause and menopause, bone breakdown speeds up, making women more vulnerable to osteopenia (lower-than-normal bone density), osteoporosis (compromised bone density), and bone fractures.

Some key takeaways:

-Most women begin losing bone mass after age 30
-Bone loss accelerates sharply during menopause
-80% of the 10 million Americans with osteoporosis are women [1]
-The earlier you start building supportive habits, the more you can maintain strength and mobility for life.

Essential nutrients and healthy habits for bone health

Contrary to popular belief, you don’t need a medicine cabinet full of supplements to support bone health. Explore a few evidence-backed supplements that work in tandem with targeted, bone-strengthening exercise, and start your strength journey early:

-Calcium is key! One of the most popular bone-support nutrients, calcium is an essential mineral that helps maintain bone structure and strength. Fun fact: Our bodies do not produce calcium on their own, so it’s necessary to get the right amount through diet and supplements. Women 19–50 need about 1,000 mg per day, and women over 50 need around 1,200 mg per day.[2]

-And so is vitamin D3. Calcium can’t do its job without vitamin D3 — it helps your body absorb and use calcium effectively. Many women are deficient in vitamin D, especially during colder months. Supplementing with D3 (the active form of vitamin D) is often an essential part of bone health and calcium absorption. [3]

-Don’t forget about magnesium. Magnesium supports bone density by regulating calcium levels and contributing to bone formation. While often overlooked, magnesium plays a key role in maintaining a healthy skeleton and many women don’t get enough from food alone. [4]. Curious about what kind of magnesium might work best for your routine? Learn more here!

-Remember that strength training can be a total game changer. Often the most overlooked tool for pre and post-menopausal women, low-impact strength training is one of the most important and accessible ways to improve future bone health and outcomes of existing osteopenia and osteoporosis diagnoses.[5] From weight lifting and yoga to pilates and hiking, there’s a type of strength training for everyone to bake into their weekly wellness routine.

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The Bottom Line

You don’t have to wait for a bone density scan to care about your bones

Supporting bone health early with the right nutrients and habits can make a major difference in how you feel now and later. Find high-quality, expert-vetted supplements at Grove, designed for strength at every age and stage. Stay strong out there!

Sources

  1. National Osteoporosis Foundation. https://www.nof.org
  2. National Institutes of Health Office of Dietary Supplements. Calcium Fact Sheet
    Harvard Health. What You Should Know About Vitamin D
  3. Cleveland Clinic. Vitamin D (Vitamin D Deficiency)
  4. APTA Oprthopedic. Role of Strength Training in Bone Health