Calcium and vitamin D supplementation, weight-bearing exercises, and musculoskeletal manipulation are a few of the many alternative treatments for osteoporosis.
The goal of any alternative treatment is to manage or heal a condition without the use of medical interventions.
Calcium and vitamin D are two essential nutrients for maintaining bone health. Other natural remedies for osteoporosis include weight-bearing exercises and a diet high in lean proteins.
Certain herbs and supplements are also believed to reduce or potentially stop the bone loss caused by osteoporosis. And although there’s limited clinical evidence to suggest that these alternative remedies are truly effective, many people report success.
This article reviews natural alternatives for treating osteoporosis and why they’re thought to work.
Talk with a doctor before trying alternative remedies
Have a conversation with your doctor before beginning any alternative remedies or therapy to make sure it’s appropriate for your specific health needs and conditions. Certain herbs may cause interactions with medications you’re currently taking.
Your doctor can help coordinate an overall treatment plan that best suits your needs.
Calcium and vitamin D are essential for maintaining bone health and preventing osteoporosis. Calcium can be found in foods like fortified milk, yogurt, and cheese. It may also be found in leafy green vegetables, such as broccoli and kale.
Talk with your doctor for dosage recommendations.
A diet high in lean proteins can help you avoid or slow the progression of osteoporosis. That’s because, as we age, we need more protein in our diets to maintain bone density and muscle mass.
A 2023 study found that people with osteoporosis may benefit from increasing the quantity of protein they consume.
The International Osteoporosis Foundation notes that a balanced diet with sufficient protein, from either animal or plant sources, benefits bone health when accompanied by adequate calcium intake.
Weight-bearing exercises, such as walking and strength training, are crucial for building and maintaining bone density and preventing osteoporosis.
According to the Bone Health & Osteoporosis Foundation, weight-bearing exercises can be high impact, low impact, or muscle-strengthening. Examples include:
| High impact | Low impact | Muscle-strengthening |
| dancing | using elliptical training machines | lifting weights |
| hiking | using stair-step machines | using weight machines |
| jogging | fast walking outside or on a treadmill | using exercise bands |
| jumping rope | low-impact aerobics (such as water aerobics) | lifting your own body weight |
| tennis, pickleball | functional movements (such as rising on your toes) | |
| high-impact aerobics |
Yoga and pilates may also help you improve strength, balance, and flexibility. However, certain positions may not be safe for people with osteoporosis. Talk with your doctor or a physical therapist to learn which exercises are safe for you.
While certain herbal supplements, such as red clover, black cohosh, and horsetail, are often suggested for osteoporosis, there’s no strong scientific evidence supporting their effectiveness. Read on to learn more about these supplements.
Red clover
Red clover is thought to contain estrogen-like compounds. Since natural estrogen can help protect bone, some alternative care practitioners may recommend its use to treat osteoporosis.
However, there’s no scientific evidence to show that red clover is effective in slowing down bone loss.
The estrogen-like compounds in red clover, called “isoflavones” may interfere with other medications and may not be suitable for some people.
Be sure to have a conversation with a doctor if you’re considering red clover supplements.
Black cohosh
Black cohosh is an herb that has been used in Native American medicine for years. It is also used as an insect repellent. The herb contains phytoestrogens (estrogen-like substances) that may help prevent bone loss.
A 2024 study in rats found that black cohosh extract and risedronate (when used together) may protect against postmenopausal bone loss. More scientific research is needed to determine if these results can be extended to treatment in humans with osteoporosis.
Risedronate is one of several bisphosphonates approved by the FDA for the treatment and prevention of osteoporosis in postmenopausal women.
Be sure to discuss the use of black cohosh with your doctor due to potential side effects.
Horsetail
Horsetail is a plant with possible medicinal properties. For example, 2023 study found that horsetail extract accelerated wound healing in diabetic rats.
The silicon in horsetail is believed to help with bone loss by stimulating bone regeneration. A 2019 study in rats found that a diet containing 120 mg/kg horsetail extract resulted in increased mandibular bone mineral density.
However, more research is needed to confirm the effectiveness of horsetail for osteoporosis in humans.
Horsetail can be taken as a tea, tincture, or herbal compress. It can interact negatively with alcohol, nicotine patches, and diuretics, and it’s important to stay properly hydrated when you’re using it.
Soybeans used to make products like tofu and soy milk contain isoflavones. Soy isoflavones are estrogen-like compounds that may help protect bones and stop bone loss.
It’s generally recommended that you talk with your doctor before using soy for osteoporosis, especially if you have an increased risk of estrogen-dependent breast cancer.
Acupuncture is a therapy used in
Acupuncture is often combined with herbal therapies. While anecdotal evidence supports these as complementary osteoporosis treatments, more studies are needed before we know if they truly work.
Yoga is a useful addition to your osteoporosis treatment plan. It can help ease symptoms, improve bone health, and lower your risk of complications. Practicing yoga may also increase bone density after menopause.
While weight-bearing yoga poses can help with osteoporosis, you should avoid or modify poses that put stress, strain, or pressure on your spine, hips, and thighs.
Tai chi is an ancient Chinese practice that uses a series of body postures that flow smoothly and gently from one to the next.
Studies by the National Center for Complementary and Integrative Health suggest that tai chi might promote increased immune function and overall well-being for older adults.
It may also improve muscle strength and coordination, and reduce muscle or joint pain and stiffness. A regular, supervised routine can help improve balance and physical stability, which may help prevent falls.
Melatonin is a hormone that’s made by the pineal gland in your body. It has been touted for years as a natural sleep aid as well as an anti-inflammatory agent.
Researchers are now coming to believe that melatonin promotes healthy bone cell growth.
Melatonin supplements are available in capsules, tablets, and liquid form almost anywhere. They are considered extremely safe to take, but they can cause drowsiness and interact with antidepressants, blood pressure medications, and beta-blockers.
Talk with your doctor first before taking melatonin supplements.
Musculoskeletal manipulation is performed by a trained chiropractor or osteopathic doctor. It involves using one’s hands or equipment to apply pressure, pull, or bend muscles, ligaments, or bones for the purpose of diagnosing inflammation or injury and to provide relief.
Chiropractors and osteopathic doctors both use musculoskeletal manipulation, but their techniques can vary.
When a person is diagnosed with osteoporosis, they’re advised to change their diet to incorporate more calcium. Though bone mass can’t be instantly corrected, dietary changes may stop you from losing more bone mass.
Hormone replacement drugs, particularly ones that contain estrogen, are often prescribed. But all hormone therapy drugs carry side effects that can interfere with other parts of your life.
Medications from the bisphosphonate family are also a common treatment option, as they stop bone loss and reduce the risk of fractures. Side effects from this class of medication include nausea and heartburn.
Raloxifene (Evista) and denosumab (Prolia) may also be used for osteoporosis.
Osteoporosis can be prevented. Exercise, especially lifting weights, can help maintain healthy bone mass.
Healthy lifestyle choices, such as not smoking or misusing substances, also decrease your risk for developing osteoporosis.
Vitamin supplements that contribute to bone health, such as vitamin D, calcium, and vitamin K, should also be a staple in your diet to avoid bone weakness later in life.