[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/betterbones.com\/bone-nutrition\/probiotics-for-osteoporosis-osteopenia\/#Article","mainEntityOfPage":"https:\/\/betterbones.com\/bone-nutrition\/probiotics-for-osteoporosis-osteopenia\/","headline":"Probiotics, Osteoporosis and Osteopenia","name":"Probiotics, Osteoporosis and Osteopenia","description":"Print PDF eBook Facebook Twitter Gmail LinkedIn Pinterest I often joke that we humans are just as much a \u201cwalking compost heap\u201d as a human body. This is because the average healthy adult has 10 times more bacteria than human cells, including an estimated 500 species alone living on our skin. Our bodies are interacting […]","datePublished":"2014-08-25","dateModified":"2026-04-22","author":{"@type":"Person","@id":"https:\/\/betterbones.com\/author\/brownbetterbonesgmail-com\/#Person","name":"Dr. Susan E. Brown, PhD","url":"https:\/\/betterbones.com\/author\/brownbetterbonesgmail-com\/","identifier":72,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/8e08d87bd45250c6616e1752933a6576aba077f335d97ee337a0cde5e435cbd3?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/8e08d87bd45250c6616e1752933a6576aba077f335d97ee337a0cde5e435cbd3?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"Center for Better Bones","logo":{"@type":"ImageObject","@id":"https:\/\/betterbones.com\/wp-content\/uploads\/2018\/12\/Better-Bones-AMP.png","url":"https:\/\/betterbones.com\/wp-content\/uploads\/2018\/12\/Better-Bones-AMP.png","width":150,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/betterbones.com\/wp-content\/uploads\/2016\/06\/2.jpg","url":"https:\/\/betterbones.com\/wp-content\/uploads\/2016\/06\/2.jpg","height":1109,"width":2120},"url":"https:\/\/betterbones.com\/bone-nutrition\/probiotics-for-osteoporosis-osteopenia\/","about":["Bone Nutrition"],"wordCount":403,"keywords":["digestion","probiotics"],"articleBody":" Print PDF eBook\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tFacebook\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tTwitter\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tGmail\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tLinkedIn\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tPinterest\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tI often joke that we humans are just as much a \u201cwalking compost heap\u201d as a human body. This is because the average healthy adult has 10 times more bacteria than human cells, including an estimated 500 species alone living on our skin.Our bodies are interacting with trillions of bacteria each second\u2026and here\u2019s how these invisible residents help bone.Table of ContentsToggle     2 Minutes ReadProbiotics: The \u201cGood Guy\u201d bacteriaBoosting probioticsProbiotic rich foodsProbiotics: The \u201cGood Guy\u201d bacteriaThe two well-known species of health-promoting probiotic bacteria residing in our intestinal tract are lactobacilli and bifidobacteria. These creatures are known as \u201cprobiotics\u201d and serve many functions for us, including assisting in digestion, producing vitamins, and inhibiting growth of harmful bacteria.Focusing on osteoporosis and osteopenia, numerous studies suggest the bone-effects of probiotics \u2014 such as increased bone mass, decreased bone breakdown and increased calcium and phosphorus blood levels. Specifically, a healthful probiotic balance improves bone strength by:\u2022 Increasing calcium and magnesium absorption\u2022 Making milk more digestible (reducing lactose)\u2022 Reducing leaky gut and allergies\u2022 Enhancing immunity\u2022 Reducing the impact of dietary phytates which limit mineral absorption\u2022 Enhancing absorption of phytoestrogensBoosting probioticsI recommend consuming at least one food offering probiotics each day. Also if you have digestive or immune concerns, candida or have recently taken antibiotics it is wise to use more probiotics \u2014 from 15 to 50 billion units daily \u2014 until the issue is resolved.You can support beneficial probiotics with food and supplements. Try to consume fermented foods such as yogurt, sauerkraut and fermented pickled products. A yogurt with active cultures provides a good daily dose of probiotics, and kefir contains even more (the kefir in my frig boosts 7-10 billion per cup).Probiotic rich foods\u2022 Yogurt\u2022 Buttermilk\u2022 Kefir\u2022 Sauerkraut\u2022 Olives\u2022 Pickled ginger\u2022 Kimchi\u2022 Tempeh\u2022 Miso\u2022 True pickles\u2022 NattoAnother option is to add a probiotic supplement, such as Peak Probiotic+, a blend of 10 biocultured strains of \u201cfriendly\u201d microorganisms harvested at peak potency\u00a0supplying 7.5 billion organisms per dose. References:Parvanch, K. et al., \u201cEffect of probiotics supplementation on bone mineral content and bone mass density\u2019. The Scientific World Journal, Vol. 0214 (2014), Article ID 595962Scholtz-Ahrens, K et al., Prebiotics, probiotics and synbiotics affect mineral absorption, bone mineral content and bone structure\u201d. J Nutr. Vol 137, no 3 8385-8465, March 2007. For a complete breakdown of the most effective options, see our guide to the best supplements for bone health."},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Bone Nutrition","item":"https:\/\/betterbones.com\/bone-nutrition\/#breadcrumbitem"},{"@type":"ListItem","position":2,"name":"Probiotics, Osteoporosis and Osteopenia","item":"https:\/\/betterbones.com\/bone-nutrition\/probiotics-for-osteoporosis-osteopenia\/#breadcrumbitem"}]}]