What is bone mass, and how is it measured?
Bone mass (or bone mineral density—BMD) refers to the concentration of minerals, primarily calcium and phosphorus, in a given volume of bone. It is the gold standard clinical indicator of bone strength. Discover our line of bone-remineralizing products to support your bone density at any age.
- DEXA (DXA) densitometry: the gold standard test—measures BMD at the sites most at risk (hip, lumbar spine)—painless, takes 15–20 minutes—recommended during menopause, after age 65, or in the presence of risk factors
- T-score: compares the patient’s BMD to that of a healthy young adult — T-score ≥ -1: normal — between -1 and -2.5: osteopenia — ≤ -2.5: osteoporosis
- Z-score: compares BMD to that of people of the same age and sex—used in children and young adults
- Importance of early screening: Osteopenia is asymptomatic and precedes osteoporosis—intervening at this stage can halt progression through supplements and lifestyle changes
What supplements can help stop or slow bone loss?
Bone loss is not inevitable—a targeted nutritional strategy can stabilize it and sometimes slightly improve it. Find the right formulas in our calcium and vitamin D lineup.
- Calcium: 1,000–1,200 mg/day—divide into 2 doses of up to 500 mg each to optimize absorption—bioavailable forms: citrate (best taken on an empty stomach, for people taking PPIs), carbonate (with meals)
- Vitamin D3: Maintain a serum level of ≥ 30 ng/mL — 1,000–2,000 IU/day for maintenance — blood test recommended to adjust the dosage
- Vitamin K2 (MK-7): activates osteocalcin to bind calcium to bone — 100–200 μg/day — reduces the risk of vascular calcification associated with calcium supplements
- Magnesium: cofactor for vitamin D3 — without it, D3 remains inactive — 300–400 mg/day
- Organic silicon: stimulates the synthesis of bone collagen and improves mineral absorption — a documented complementary active ingredient for maintaining bone mass
Osteopenia and Osteoporosis: What’s the Difference, and How Should You Respond?
Osteopenia is often underestimated—yet this is the ideal time to intervene with supplements and lifestyle changes before reaching the fracture stage. For advanced cases, see our page on fractures.
- Osteopenia (T-score between -1 and -2.5): moderate bone loss—no mandatory medication—calcium + D3 + K2 supplements and lifestyle changes are sufficient in most cases
- Osteoporosis (T-score ≤ -2.5): Significant bone fragility—medical treatment (bisphosphonates, denosumab, strontium ranelate) to be discussed with a doctor—supplements should be taken routinely alongside treatment
- Male osteoporosis: less common but underdiagnosed — linked to a gradual decline in testosterone and certain treatments (corticosteroids, antiandrogens)
- Paget’s disease: a bone disorder distinct from osteoporosis — unregulated bone remodeling — specialized care required
How can you maximize bone mass through lifestyle choices?
- High-impact physical activity: brisk walking, running, jumping rope, team sports—30 minutes, 3–5 times a week—stimulates osteoblasts via the bone piezoelectric effect
- Strength training and resistance exercises: squats, lunges, presses — complementary to cardio activities — strengthen stabilizing muscles and increase mechanical load on weight-bearing bones
- Moderate sun exposure: 15–20 minutes per day on the forearms and face—natural synthesis of vitamin D3—insufficient on its own in France from October through March
- A high-protein diet (1.0–1.2 g/kg/day)—essential for bone collagen synthesis—a diet that is too low in protein accelerates bone loss
- Tobacco and excessive alcohol consumption: two independent factors contributing to bone mass loss — these should be addressed as a priority
