Bone Density Training for Men

Men suffering from low bone density. When does this even happen and why is it even important?

Bone mineral density (BMD) goes down much more quickly in women than it does in men but there are a few factors involved. There is about a 10% fracture rate in men over the age of 35. It is also much higher in men over 65

With decreasing androgen levels, you could risk an imbalance between estrogen and male dominant hormones. Aromatase, an enzyme responsible for breaking down androgen is also involved in the production of estrogen in men.  A study by Gennari, Khosla and Bilezikian (2008) demonstrated the relationship of male hormones and estrogen in men. They also showed the relationship between estrogen and male hormones. Basically, there is a huge need for estrogen in maintaining the male skeletal system. If the imbalance is affected even more, the absorption of various components in skeletal health are affected.

Who are also the culprits?

-Caffeine: can accelerate bone loss through acidity leading to potential calcium excretion

-Soft drinks: phosphorus can cause leaching of bones

-Alcohol: There are a lot of inflammatory processes which alcohol is involved in an it doesn’t mean anything good. I’d check this study out here if I were you.

How do we treat it using exercise, nutrition and supplementation?

Tai chi, weight lifting and weight bearing movements. When bone is under load, it will be stimulated to create more bone. Depending on your fitness level, it is best to include certain movements in your routine. You don’t need to do backflips or power cleans to build bone. Read more here.

Typically the inclusion of vitamin D and calcium is considered first. So foods such as:




-Dark leafy greens

However, there is usually an underlying issue that can affect absorption. PTH! Human Parathyroid (PTH) can sometimes be a factor which can affect vitamin D uptake. A study by Orwoll et al. (2009) displayed how BMD goes up when PTH is corrected. There are so many factors related to PTH uptake and they need to be addressed first in addition otherwise treatment won’t be successful. Also, some individuals may already by on medication such as glucocorticoids etc. which can affect BMD. So best to talk to your doctor if you are at risk for a fracture. 

Weird thing is, calcium and vitamin D don’t always work together. So, consider exercise, which will help with the process. 

Magnesium is awesome. Why? It can aid in maintaining bone integrity. However, a tight control of magnesium supplementation is recommended. It’s a good idea to have that monitored through dietary intake and appropriate assessments.

What about collagen supplements? 

There is limited research on collagen supplements and bone health. However, what I can tell you is that collagen reduces inflammation to some degree which can help reduce bone loss.

There are too many supplements out there for bone health and are over-marketed plus they have questionable results. It is best to have a proper assessment to see what works best for you.

Click here to book your assessment and optimize your bone health.

Published by Shaneh-Abbas @ Myofiber

Registered Kinesiologist Personal Trainer Over 10 years of training experience in a variety of settings. Online trainer since 2017

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