At 35, I broke a bone in my foot. A year later, I broke one in the other foot. Two years in a walking boot, then a bone density scan: osteopenia.
My doctor told me I could slow further bone loss, but not to expect my bones to get stronger at my age. So I did everything by the book. I watched my hormones, got my vitamin D, vitamin K and calcium, did weight-bearing exercise, didn't smoke and barely drank.
In 2018, my next scan showed no change since 2015. No worse, but no better.
What I changed
Around that time, I started taking collagen every day. Not for my bones. I wanted help with tendon pain and my skin.
By 40, I felt stronger than I had in years. I saw an integrative doctor and booked another bone scan. This time, my results came back at the top of the healthy range.
Since 2018, I had made just two changes:
- 10 g of bovine collagen every day
- Heavy strength training 2 to 3 times a week
No other supplements. My vitamin D and calcium came from food and time outdoors.
This is my story, not a promise. Bones are complex, and your results depend on your age, hormones, genetics, diet and training. But it made me curious about what the science says.
What the research says
Collagen is the main protein in bone. It forms the framework that minerals like calcium build on.
One of the best-known studies is a 2018 randomized, placebo-controlled trial in 131 postmenopausal women. Women who took 5 g of specific collagen peptides daily for 12 months had higher bone mineral density at the spine and hip than the placebo group. Part of the funding came from the collagen maker, and it's one study, so more research is needed.
That's why collagen is now part of my bone health routine, alongside the basics below.
My top bone health habits
- Get 10 g of hydrolyzed collagen a day. I take mine 30 to 60 minutes before lifting. Our Collagen Protein Bars and Collagen Protein Powder make it easy
- Eat real food. Load up on vitamin C, D, K, calcium and magnesium from vegetables, fish, meat, organ meats and eggs. You don't need dairy to get there. Skip the ultra-processed stuff.
- Cut the collagen killers. Smoking, heavy drinking, excess sugar, too much sun and chronic stress all work against you.
- Get outside in the morning. A little early sun helps your body make vitamin D. How much you get depends on where you live and the time of year, so ask your doctor about testing your levels.
- Lift heavy. Every week. Bones respond to load.
- Protect your sleep and manage stress. My personal favorite: a cold shower every morning. It wakes me up and resets my head for the day.
