These 3 nutrients can be missing

What is osteoporosis?

In osteoporosis, bone metabolism changes and bone mass and strength decrease. Various causes promote the development of osteoporosis. Hereditary predisposition, lack of exercise and hormonal changes during menopause promote bone loss. According to the German Diabetes Aid, metabolic diseases such as type 1 and type 2 diabetes can also accelerate bone loss and cause osteoporosis. But an insufficient intake of certain minerals can also lead to changes and a decrease in bone mass.

More about this: Osteoporosis – 3 nutritional tips >>

A lack of nutrients can promote osteoporosis


We were trained in it when we were children: strong bones need calcium. And rightly so – because calcium is an important element for maintaining and strengthening our bones. If there is not enough calcium absorbed from food, the body will eliminate the calcium from the bones in the event of a deficiency. In the long term, this can significantly impair the stability of the bones and consequently lead to osteoporosis. In order to be fully supplied with calcium, you should regularly consume calcium-rich foods such as milk, yogurt, cheese, green vegetables and nuts such as hazelnuts and Brazil nuts.

Good to know: Vitamin D is necessary for calcium to develop its full effect. The solar vitamin is essential for absorption and incorporation into bone tissue. For this reason, a vitamin D deficiency can also negatively impact your bone health.

Vitamin D

Inadequate vitamin D intake can also lead to osteoporosis. The solar vitamin is responsible, among other things, for the absorption of calcium from food in the intestine and its storage in the bones. If there is a deficiency, it can impair bone mineralization and lead to bone loss. The majority (about 90%) of vitamin D is produced by the body itself, through the skin, which is exposed to UV rays.

But especially in the dark winter months, due to lack of sunlight, vitamin D levels are too low for most people. In order to best prevent this, it is necessary to fill up with vitamin D in summer. It is also recommended that patients with osteoporosis take supplements. Signs of vitamin D deficiency are increased susceptibility to infections, hair loss, muscle and bone pain, bone deformities, fatigue and depressed moods.


It is not without reason that magnesium is called a bone and muscle mineral. About 60% of magnesium is found in our bones. If there is a shortage of minerals, the body uses the deposits in the bones. This is not without consequence and the risk of osteoporosis increases. For high bone density, you must pay particular attention to a good magnesium intake: foods such as legumes, brown rice, nuts, potatoes and sunflower seeds must therefore be an integral part of your diet. .

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