Too Young for Bone Loss? The Hidden Crisis Affecting Millennials and Gen Z

• Poor sleep — Research published in Current Opinion in Endocrinology, Diabetes and Obesity³ found that people who don’t sleep enough or have disrupted sleep patterns, such as shift workers, show lower levels of bone-building activity and higher levels of bone breakdown. The study also confirmed that bone cells follow a natural rhythm tied to the sleep-wake cycle, meaning even small disruptions to sleep interfere with how bone is formed and maintained.

• Chronic stress — Chronic psychological stress weakens bones in multiple ways. It raises cortisol, a hormone that signals your body to break down bone and lose calcium. Stress also triggers the sympathetic nervous system, which interferes with the activity of bone-building cells and encourages bone loss.⁴

Moreover, prolonged stress increases inflammation and interferes with hormone production, which are factors that lead to faster bone breakdown. Stress-related behaviors like poor diet, smoking, inactivity, and alcohol use make matters worse by further disrupting bone repair and mineral balance.⁵

• Physical inactivity — Weight-bearing activities like walking, running, and strength training apply mechanical stress that stimulates bone-forming cells and helps maintain density. Without this stimulus, bones begin to weaken and lose mass.

Inactivity also contributes to abdominal fat accumulation, which drives hormonal imbalances and low-grade inflammation, both of which speed up bone breakdown. Over time, this loss of mechanical loading removes a key natural defense against osteoporosis, raising the risk of fractures and early bone degeneration.⁶

• Ultraprocessed foods — Diets centered around ultraprocessed foods deprive your body of the nutrients needed for strong bones. These foods are typically low in calcium, magnesium, and vitamin D while high in added sugars, fats, phosphates, and sodium, which disrupt bone-building and promote bone loss.

According to a large NHANES-based study, people who got more than half of their calories from ultraprocessed foods had significantly lower bone mineral density and were much more likely to develop osteoporosis.⁷

Another study published in Bone Research found that diets high in ultraprocessed foods also caused structural damage at the cellular level. In young rats, this diet disrupted growth plate development, weakened both cortical and trabecular bones, and led to porous, fragile bones with a much higher risk of fracture.⁸

• Harmful lifestyle habits — Smoking, heavy alcohol use, and frequent soda consumption all damage bone health in different ways. Smoking restricts blood flow to the bones and interferes with calcium absorption, while also inhibiting the hormones essential for maintaining bone density. Alcohol reduces the activity of bone-forming cells and increases the risk of fractures, especially in people who drink heavily over time.⁹

• Calcium is an essential mineral for bone health — Nearly 98% of the calcium in your body is stored in your skeleton, where it provides structure and strength.¹¹ But bones are constantly breaking down and rebuilding, which means your calcium needs never stop.¹²

To maintain this cycle and prevent bone loss, consistent calcium intake is essential. According to the Office of Dietary Supplements, here’s how much calcium your body requires at different life stages:¹³

• Best food sources of calcium — Dairy products from grass fed cows offer some of the most absorbable forms of calcium. Yogurt, kefir, aged cheeses, and raw milk are other excellent options. These foods not only supply calcium but also contain other cofactors that support bone strength and mineral absorption, including protein and beneficial fats.

• Vitamin D enhances calcium absorption — Research shows that vitamin D is essential for helping your body absorb calcium and build bone density.¹⁴ The most effective way to raise your vitamin D levels is through regular sunlight exposure, ideally around solar noon when UVB rays are at their peak.

To make sure you’re on the right path, have your blood tested too. For optimal bone and overall health, aim for a range between 60 and 80 ng/mL of vitamin D in your blood.

• What to keep in mind before going out for some sunlight — Before stepping out into midday sun, it’s important to understand how diet influences your skin’s response. If you’ve been eating a diet high in linoleic acid (LA), which is commonly found in vegetable oils, your skin will be more vulnerable to damage.

When sunlight hits LA stored in your skin, it oxidizes, triggering inflammation and DNA damage. This is often why some people burn easily. To safely enjoy sunlight, you’ll need to reduce your LA intake drastically. Aim for less than 5 grams per day, and ideally under 2 grams. Keep in mind that it may take up to six months for stored LA to clear from your tissues.

• Steps to protect your skin during the transition — While detoxing from LA, limit sun exposure to early morning or late afternoon. In the meantime, consider these targeted supports to help reduce damage:

• Magnesium contributes directly to bone density and structure — Roughly 60% of the magnesium in your body is stored in your bones, and even mild deficiencies have measurable effects. In a review of 28 human studies, researchers found that lower magnesium blood levels consistently correlated with weaker bones and a higher likelihood of fractures.¹⁵

• Magnesium regulates bone-building activity and hormone balance — It stimulates osteoblasts (cells that build bones) and suppresses bone-resorbing osteoclasts (cells that break down the bones). Magnesium also helps activate vitamin D and modulates parathyroid hormone, both of which control how your body uses calcium.¹⁶

Without adequate magnesium, bones lose stiffness and resilience, and calcium homeostasis breaks down. Even in young athletes and adolescents, low magnesium intake has been linked to reduced bone mineral content and greater risk of poor skeletal development.¹⁷

• As for vitamin K2, it directs calcium to where it belongs — It does this by activating key proteins like osteocalcin and matrix Gla protein that guide calcium into bones and away from arteries. Without sufficient K2, calcium remains inactive, increasing the risk of both osteoporosis and arterial calcification.¹⁸

• Vitamin K2 works with vitamin D — While vitamin D boosts calcium absorption in the gut, vitamin K2 ensures the calcium is laid down properly in the bone matrix. Inadequate vitamin K status also leads to undercarboxylated osteocalcin, a marker of weak bone metabolism and higher fracture risk. Researchers emphasize the importance of getting both vitamins together for effective prevention of bone loss.¹⁹

• Your gut bacteria help produce vitamin K2 — Beneficial bacteria like Bacteroides and Lactococcus lactis naturally produce vitamin K2, especially when supported by a fiber-rich, unprocessed diet. But antibiotics, stress, and poor eating habits deplete this microbial supply. Feeding your gut with prebiotics and fermented foods improves K2 production, enhances calcium absorption, and strengthens bone structure from within.²⁰

• Top food sources for magnesium and vitamin K2 — Whole foods are the ideal sources of these minerals. Magnesium is found in fruits and berries, leafy greens like spinach, cruciferous vegetables like broccoli, and root vegetables like carrots. For vitamin K2, look to fermented foods such as sauerkraut, kefir, aged cheeses, and yogurt made from grass fed or raw dairy.

• Considerations when supplementing — If you’re supplementing with vitamin D3 and calcium but skipping vitamin K2, you’re creating an imbalance. To keep extra calcium from going where it doesn’t belong, always make sure that for every 5,000 IUs of vitamin D3 you take, you’re also getting around 180 micrograms (mcg) of vitamin K2, ideally in the MK-7 form, along with 400 mg of magnesium.

You should also time your vitamin K2 intake strategically. Take vitamin K2 supplements with your fattiest meal of the day since it’s fat-soluble. This maximizes absorption and allows vitamin K2 to activate osteocalcin. Consistent timing helps maintain steady levels of vitamin K2 for optimal bone and heart protection.

• Iron disrupts the balance between bone breakdown and formation — Excess iron promotes the activity of osteoclasts and disrupts the function of osteoblasts, accelerating bone loss and slowing bone formation. Elevated iron levels also generate reactive oxygen species (ROS), which damage bone cells through oxidative stress.²¹

• Fracture risk rises sharply with elevated ferritin levels — A large cohort study involving over 20,000 patients with iron overload showed a 55% increased risk of fractures compared to healthy controls. Those with serum ferritin over 1,000 ng/mL had a 91% higher risk of fractures and were 2.5 times more likely to suffer vertebral fractures. The risk affected both men and women equally.²²

• Certain conditions make iron overload and bone loss more likely — Iron overload is common in people with hereditary hemochromatosis, thalassemia, sickle cell disease, and chronic liver conditions. Over 70% of adults with sickle cell disease and more than 60% of those with thalassemia show signs of low bone density, often without realizing that excess iron is to blame.²³

• Managing iron levels is essential to preserve bone health — Regular blood testing, especially serum ferritin, helps identify whether you’re at risk. If your levels are high, donating blood two to four times per year is a safe and effective way to lower iron.

Diet also matters; avoid cooking in iron pots, limit alcohol intake, and reduce consumption of iron-fortified processed foods. Moreover, adequate intake of calcium and copper helps buffer excess iron and supports proper bone remodeling.

• Resistance and impact training protect aging bones — Weight-bearing exercises like resistance training, jumping, and even walking help restore balance between bone resorption and bone formation.

In postmenopausal women, whose bone loss is accelerated by estrogen decline, these types of training are especially effective. Exercise stimulates the release of beneficial myokines and anti-inflammatory signals while reducing osteoclast-driven bone breakdown.²⁴

• Movement supports bone health at the molecular level — Mechanical loading from exercise promotes bone growth by altering gene expression involved in bone metabolism. It encourages mesenchymal stem cells to become osteoblasts. It also reduces osteocyte apoptosis and increases antiaging proteins like SIRT1, which preserve bone-forming cell function as you age.²⁵

• Blood Flow Restriction (BFR) training builds bone without heavy loads — Also known as KAATSU training, this involves applying bands to limbs during low-intensity exercise. BFR limits blood flow and mimics the effects of more intense workouts, stimulating bone-forming biomarkers without requiring heavy weights.

It’s especially useful for people recovering from injury or those who want to protect their joints while still supporting bone strength, regardless of age or fitness level.

• WBV enhances joint strength and mobility in osteoarthritis patients — A 2022 meta-analysis of 14 randomized controlled trials found that both low- and high-frequency WBV enhanced outcomes in individuals with knee osteoarthritis.

Compared to strengthening exercises alone, WBV added further benefits for reducing pain, improving knee extensor strength, and enhancing physical function. Researchers concluded that WBV is a valuable addition to musculoskeletal therapy protocols.²⁶

• WBV supports bone density and overall function in older adults — Another meta-analysis confirmed WBV’s effectiveness in increasing bone mineral density in postmenopausal women and lowering fracture risk in otherwise healthy adults.²⁷ For older individuals, vibration therapy also offers added advantages like improved cognitive function, making it a multi-benefit intervention for aging populations.²⁸