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Breaking the Stereotypes: Men’s Bone Health Matters Too!

Breaking the Stereotypes: Men’s Bone Health Matters Too!

By Dr. Neal Smoller
Updated on June 7, 2023

National Bone Health Month is behind us, but don’t fret — when the clock strikes June, National Men’s Health Month begins!

To bridge the gap between skeletal strategies and male machinery, we’re shedding light on a topic that often gets overshadowed — men’s bone health. Buckle up, because we’re about to debunk the myth that men are invincible when it comes to their bones.

We have to give credit where it’s due, though: men do have an advantage in the bone density department, thanks to genetics and that mighty hormone called testosterone.

But hold on a second, fellas! That doesn’t mean you get a free pass.

Your bones still need some TLC and proper care. Ignoring bone health can lead to issues down the road, and trust us, you don’t want to play dice with osteoporosis.

Aging, a couch potato lifestyle, junk food diets, and certain medical conditions can all conspire against your bones. It’s time to break the stereotypes and take charge of your bone health before you find yourself on the wrong side of a fracture.

Holistic Bone Heath for Men

When it comes to health, as a general concept, focusing on just one piece of the puzzle isn’t going to cut it.

Nothing in the body functions inside a vacuum; all systems communicate and interact in a complicated web of checks and balances.

A holistic — or whole-picture, whole-body, integrative, comprehensive, whatever you want to call it — approach is what’s required of us. Thankfully, our resident wellness wizard and holistic pharmacist, Dr. Neal is always ready with the piping hot tea on whole-person strategies.

And if you ask him, your bones aren’t just there for decoration!

Our skeleton is the backbone (pun intended) of our overall well-being, holding in vital organs and allowing us to do to fun things, like walk, sit, and generally move about.

Healthy bones can protect against injuries, infections, weakness, and pain — basically, when your bones are strong, they harmonize with the rest of your systems, allowing you to live a vibrant and active life.

But, taking care of your frame goes beyond drinking some milk now and again.

A holistic approach to skeletal health involves nourishing those bones with proper nutrition, getting off the couch and moving your joints, making wise lifestyle choices, and even considering supplements to give them that extra boost.

Because bone health is not a solo act. It’s part of the grand symphony that is your body.

Wellness Practices for Bone Health

Now you get the picture — bone health matters, like, a lot. But where’s a dude to start?

Our recommendation: at the bottom tier of the Wellness Pyramid.

These bad boys — diet, sleep, exercise, stress management, lifestyle changes — are the heavy hitters when it comes to bettering your overall well-being. And guess what? They also play a major role in keeping your bones in tip-top shape.

Learn More: The Wellness Pyramid: Your Roadmap to Holistic Health

So, friends, let’s optimize that diet, break a sweat, catch some Z’s, conquer stress, and make lifestyle changes so you can do what you love longer.

Diet

A balanced and nutrient-rich diet is fundamental for bone health. And, when it comes to men’s bone health, diet plays a pivotal role.

Bad diet can be considered the biggest risk factor for men’s bone health.

It’s not just about introducing foods that are good for bone health, it’s about eliminating (or at least limiting) the foods that can deplete bone mass.

Foods for Healthy Bones

Dairy Products: Milk, yogurt, and cheese are excellent sources of calcium, which is crucial for bone strength.
Leafy Greens: Spinach, kale, collard greens, and broccoli are packed with calcium, as well as other nutrients like Vitamin K, which plays a role in bone mineralization.
Fatty Fish: Salmon, sardines, and mackerel are rich in Vitamin D and omega-3 fatty acids, which support calcium absorption and bone health.
Beans and Legumes: Black beans, chickpeas, lentils, and soybeans are excellent sources of calcium, magnesium, and protein, all of which contribute to bone health.
Lean Meats: Lean cuts of beef, poultry, and pork provide protein, as well as important minerals like phosphorus and zinc, which support bone health.
Citrus Fruits: Oranges, grapefruits, and lemons are rich in Vitamin C, which is essential for collagen synthesis, a key component of bone structure.
Potassium-Rich Foods: Potassium is an essential mineral that contributes to overall bone health by assisting in the neutralization of acids in the body and can be found in sweet potatoes, avocados, bananas, spinach, and more.

Foods for Unhealthy Bones

Excessive Alcohol: Heavy and chronic alcohol consumption can negatively affect bone health. Alcohol interferes with the body’s ability to absorb calcium, decreases bone formation, and increases the risk of fractures and osteoporosis.
Caffeine: While moderate caffeine intake is generally considered safe, excessive consumption may interfere with calcium absorption and increase calcium excretion.
Sugary Beverages: Regular consumption of sugary sodas, energy drinks, and sweetened fruit juices can contribute to reduced bone density over time. These beverages often contain phosphoric acid, which can interfere with calcium absorption and increase the risk of bone loss.
High-Sodium Foods: Consuming a diet high in sodium, often found in processed and packaged foods, can lead to increased calcium excretion through urine.

Exercise

If you missed our month of bone health topics in May because you thought men were immune to bone deterioration…First off, you’re not alone, and secondly, exercise plays a crucial role in promoting bone health.

Focus on both weight-bearing and muscle-strengthening exercises to help improve bone density, strength, and overall bone health.

Weight-bearing Exercises: These activities involve working against gravity and putting stress on the bones, which helps stimulate bone growth.

Examples include:

Walking
Running and jogging
Dancing
Even climbing stairs

Muscle-strengthening Exercises: Incorporating resistance exercises into your routine helps strengthen muscles, which, in turn, supports bone health.

Focus on exercises that target major muscle groups, such as:

Weightlifting
Yoga and pilates
Bodyweight exercises (pushups, squats, planks, etc.)

When it comes to exercise for bone health, consistency is your secret sauce. We’re talking about a killer combo of consistent weight-bearing, strength training, and balance exercises that will have your bones dancing with joy.

Here’s the game plan: aim for at least 150 minutes of moderate-intensity aerobic activity per week. Break it down, and that’s 30 minutes of activity, 5 days per week.

That’s right, we’re not asking for superhuman feats here. Just a solid commitment to getting that heart rate up and those bones grooving.

Supplements for Bone Health

Once the groundwork is laid, it’s time to pop up a tier on the Wellness Pyramid. Because even the best diet can need a little backup, and that’s where supplementation struts onto the scene.

But hey, don’t go wild in the vitamin aisle just yet. As Dr. Neal says: keep it smart, simple, and strategic.

Vitamin D

Vitamin D is the superhero of men’s bone health, swooping in to help your body absorb calcium and maintain that precious bone density.

But there is a catch: Getting enough Vitamin D from sunlight and food alone can be tricky — there are about a billion of us in the world who are critically lacking in the sunshine vitamin.

So in comes a high-quality Vitamin D supplement sidekick, saving the day for those of us who spend more time indoors than a hermit crab.

While sunlight is the primary source of Vitamin D, there are some sneaky foods that can contribute to your intake — fish, egg yolks, and mushrooms to name a few.

But when it comes to supplements, Vitamin D3 (cholecalciferol) is the real deal. It’s the same form of the vitamin that your skin produces when it soaks up those glorious rays. So, why settle for anything less?

The National Institute of Health (NIH) recommends a daily intake of 600 IU of vitamin D for men.

And hey, if you’re over 70 and still kicking like a champ, up that dose to 800 IU.

Collagen

Collagen is like the scaffolding that keeps everything in place, ensuring our bones stay strong and mighty.

It’s naturally produced in our bodies, but as we gracefully age (or not-so-gracefully, depending on how you see it), its production starts to hit the brakes. It’s like the collagen cafe decides to close up shop mid-meal. Rude, right?

Speaking of, when it comes to collagen-rich foods, you better brace yourself because we’re talking about bone broth, connective tissues, skin, and tendons.

Not exactly the most mouthwatering items on the menu — who would want to chow down on a rubber band? Pass!

But, in case you haven’t been on social media in the last 5 years and don’t know this: collagen supplements do, in fact, exist. These bad boys are typically derived from animal sources like bovine or marine collagen, and they come in various forms like powders, capsules, or liquids.

Learn more: The Truth About Collagen, Gelatin, and Bone Broth

When it comes to daily recommendations, find the sweet spot for you between 15 and 20 grams of collagen, and, please, we’re begging you, always get collagen peptides.

Magnesium

And then there’s magnesium, the OG of bone health and all-around superstar supplement. This mineral plays a crucial role in keeping well, basically your entire body in fighting shape, including those sturdy bones.

When it comes to magnesium-rich foods, we’ve got a whole buffet of options to choose from. Green leafy vegetables, nuts and seeds, whole grains, legumes, and even some fish can give you a magnesium boost.

Here’s the kicker: despite the abundance of magnesium-packed foods out there, it’s shockingly common for daily intake levels to fall short. In fact, almost half of Americans are deficient.

For adult men, the recommended dietary allowance (RDA) of magnesium is around 400-420 milligrams per day. But, you may ask, what kind of magnesium is best? The supplement shop aisles are littered with magnesium citrates, magnesium chlorides, magnesium oxides…the list goes on.

If you’re looking to tackle a magnesium deficiency head-on or support your skeleton, magnesium glycinate is our go-to choice.

Learn More: Understanding The Different Types of Magnesium Supplements

Vitamin K

Shout-out to Vitamin K! It’s not as famous as its buddies calcium and Vitamin D, but it is a key player in the bone health game. It’s like the secret sauce that keeps our bones strong and mighty.

You see, Vitamin K is a master at calcium metabolism and bone mineralization. It works its magic by activating a bone-building protein called osteocalcin, which binds calcium to the bone matrix.

Plus, it teams up with Vitamin D to promote the formation of those bone-building proteins. We see you, dynamic duo.

The best part? You can actually get a good chunk of your daily Vitamin K through your diet alone.

Foods like leafy green vegetables, broccoli, Brussels sprouts, and even fermented foods like sauerkraut can give you a nice dose of Vitamin K.

Some folks like to play it safe and make sure they’re covering all their bases. That’s where K supplementation comes into play.

If you want to prevent any potential Vitamin K deficiencies and give your bones an extra boost, we recommend adding an additional 45-90 mg via a Vitamin K2 supplement.

Vitamin C

Vitamin C, or ascorbic acid, as it likes to be called, is a whiz at collagen synthesis, and doubles as an antioxidant that protects your bone cells from damage.

But wait, there’s more! Vitamin C is not just a two-trick pony. It’s also a crackerjack to the calcium absorption process, making sure those precious minerals find their way to where they need to be.

You can find this vitamin-packed hero in a wide variety of fruits and vegetables. Citrus fruits, berries, bell peppers — just to name a few. It’s like a colorful rainbow of bone-loving goodness!

But let’s face it, we don’t always eat like perfect little angels.

If you want to make sure you’re reaching those recommended daily levels, you can always grab a trusty Vitamin C supplement to reach the NIH recommendation of 90 mg per day for adult men.

Potassium

Now, you might associate potassium with its role in maintaining a healthy heart and blood pressure, but guess what? It’s also a key player in keeping those bones strong and sturdy.

Potassium works behind the scenes to preserve calcium in your bones. It’s like the undercover agent neutralizing acid in the body, making sure your calcium doesn’t go rogue.

You can get potassium from your diet if you’re munching on bananas, avocados, spinach, sweet potatoes, legumes, and whole grains regularly. But men may not consume enough of these nutrient-rich foods in their diet.

The National Institutes of Health (NIH) recommends a daily intake of around 3,000 to 3,400 mg of potassium.

But here’s the plot twist — potassium supplements are typically much lower than these recommendations. Why? Well, excessive levels of potassium in the blood can have some serious health implications, so supplements play it safe with lower doses.

And Yes, Men Need Calcium Too

Yeah, yeah, we already know calcium always takes center stage when it comes to bone health.

The National Institutes of Health (NIH) knows what’s up and recommends that us guys aim for around 1000 mg of calcium per day. And hey, if you’re a seasoned veteran over 70, they bump it up a notch to 1200 mg.

But studies show that many men don’t hit recommended levels through diet alone.

So when your diet falls short, supplements can be your trusty sidekick, ensuring you meet your daily calcium needs.

If you have to pick one calcium supplement — and you do, tbh — pick calcium hydroxyapatite.

Calcium hydroxyapatite is the crème de la crème of OTC options. It’s the same form of calcium that exists naturally in our bones and is highly, highly absorbable. And fellas, here’s the cool part — you don’t have to go ham like women do.

You may only need one 300 mg tablet per day to supplement, while the ladies often go for three.

Learn More: Why We Always Recommend Calcium Hydroxyapatite

Bone Up Your Bone Health

So fellas, it’s time to give your bones the affection they deserve — just because you may have been blessed with better bone density thanks to genetics doesn’t mean you’re immune to bone issues.

TLDR:

Do this for healthy bones:

Fuel up with a balanced and nutrient-packed diet that includes calcium- and vitamin-rich foods like dairy products, fish, and leafy greens.
Boost your Vitamin D intake through sunlight exposure or consider popping some supplements to help your body absorb that calcium goodness.
Get moving with weight-bearing exercises and resistance training.

And, don’t do this:

Eat a truckload of processed and convenience foods. They’re usually low in the essential nutrients, including calcium, that your bones crave.
Continue your excessive consumption of alcohol and tobacco. They can do a number on your bones, weakening them and making them more prone to issues.
Keep up the excessive sodium intake. Too much of it messes with the calcium balance and can lead to calcium loss from those precious bones of yours.

By staying true to these guidelines and embracing a holistic approach to bone health, you’ll be on the path to rock-solid bones and overall kickass well-being.

But hey, if you need some direct guidance, we’ve got your back! Reach out for a free Counterside Consult, where we’ll give you the inside scoop. Consider us your wingmen on the journey to bone greatness.