physical · Outcome
Bone mineral density (BMD). T-score on a DEXA scan. Above -1.0 is normal; below -2.5 is osteoporosis. Most people lose BMD steadily after 30.
How to measure: DEXA scan every 2-3 years if at risk; serum 25-OH vitamin D for the upstream signal. Grip strength and walking speed are loose proxies.
Three levers, one stack. Each works through a different mechanism. They compound.
+2% BMD
2000-4000 IU daily, titrated to 25-OH D of 40-60 ng/mL · With a fat-containing meal
Evidence
Effect size
Corpus
158 papers
range -7.1–64 · n=33 quantitative claims
“Enriched dairy product consumption increased bone mass in menopausal women at risk of osteoporosis compared to non-enriched control.”
Why: Foundational. Calcium intake doesn't matter if you can't absorb it. Test 25-OH D first; people with sun exposure may not need supplementation at all.
+7.7% BMD
Compound lifts at 70-85% 1RM, 2-3 sessions per week · Sustained over years
Evidence
Effect size
Corpus
80 papers
range 1.9–95 · n=7 quantitative claims
Evidence pending
1 can (~100 g) 2-3 times per week · Lunch or snack
Evidence
Effect size
Corpus
None
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Every pick has two signals. They answer different questions and we never bundle them into one number.
Effect size
How big is the change on bone density, in the units that matter for this outcome.
Confidence
How sure are we the effect is real for bone density, given the studies we have.
For every pick, the “papers” number is how many studies we've cataloged that test this entity for bone density. “Favorable” means the study reported the direction you want.
The tier badge (S, A, B…) on the entity itself is its overall research confidence across all outcomes. It's the same letter wherever you see this entity on the site, not specific to bone density.
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“Combining multiple types of exercise training significantly improved lumbar spine bone mineral density in postmenopausal women.”
Why: Bones respond to load the same way muscles do. Walking helps; lifting heavy is the actual stimulus. Especially critical for women in the decade before menopause when BMD is most plastic.
Why: Few foods stack this many bone-supportive nutrients. Edible bones provide highly bioavailable calcium; the oils carry D and K2.