As we age, bone health becomes an increasing concern—especially for postmenopausal women. The decline in estrogen levels after menopause accelerates bone loss, increasing the risk of osteoporosis and fractures. While calcium and vitamin D have long been the go-to solutions for bone health, emerging research suggests another surprising ally: probiotics.
A recent systematic review and meta-analysis published in Frontiers in Endocrinology examined the effects of probiotic supplementation on bone mineral density (BMD) and bone turnover markers (BTMs) in postmenopausal women. The results? Probiotics may play a vital role in strengthening bones and slowing bone loss.
The Gut-Bone Connection
You may already know that probiotics—live beneficial bacteria—are great for digestion, immunity, and even mental health. But did you know they also influence bone health?
The gut microbiome plays a crucial role in:
✅ Reducing inflammation, which helps prevent excessive bone breakdown
✅ Enhancing calcium and nutrient absorption, key for maintaining strong bones
✅ Regulating hormone levels, including estrogen-like compounds that support bone formation
When the gut microbiome is out of balance—something that can happen due to poor diet, stress, or aging—it may increase inflammation and accelerate bone loss.
What the research found
The meta-analysis reviewed 12 randomized controlled trials involving 1,183 postmenopausal women. The key findings were:
🔹 Probiotics significantly increased bone mineral density in lumbar spine and hip compared to a placebo group.
🔹 Bone breakdown markers were lower in women who took probiotics, indicating reduced bone loss.
🔹 Multi-strain probiotics were more effective than single-strain supplements.
These findings suggest that regular probiotic supplementation could be a simple, natural way to support bone health—especially when combined with a balanced diet and active lifestyle.
Which probiotics are best for bone health?
While more research is needed, the most promising probiotic strains for bone health include:
Lactobacillus reuteri – Shown to increase bone density in human and animal studies
Lactobacillus casei & Lactobacillus acidophilus – Reduce inflammation and improve calcium absorption
Bifidobacterium longum – Supports gut health and reduces bone-damaging oxidative stress
👉 which probiotic product includes all of these strains?
How to include probiotics in your diet
You don’t need to rely on supplements alone. You can also get bone-supporting probiotics from fermented foods like:
🥛 Kefir & yogurt – Rich in live bacteria and calcium
🥒 Sauerkraut & kimchi – Provide gut-friendly bacteria and vitamin K2 (important for bone metabolism)
🍵 Kombucha – A tasty probiotic drink with additional antioxidants
In conclusion
Probiotic supplements—and a gut-friendly diet—might be the missing piece in the puzzle of osteoporosis prevention. If you’re postmenopausal or at risk for osteoporosis, adding probiotics to your daily routine could be a natural, low-risk strategy to strengthen your bones.
💚 Thinking about improving your bone health naturally? The first step to strong bones is restoring balance in your gut microbiome, as it plays a crucial role in nutrient absorption and inflammation regulation. Our fasting and detox programs at Loodus BIOSPA help reset your gut health, creating a solid foundation for bone strength. Book a consultation with our nutritionist and orthomolecular expert Liina Molenaars or book therapeutic fasting or detox program at Loodus BIOSPA.
Source: Wang, F., Wei, W., & Liu, P. J. (2024). Effects of probiotic supplementation on bone health in postmenopausal women: A systematic review and meta-analysis. Frontiers in Endocrinology, 15, 1487998. https://doi.org/10.3389/fendo.2024.1487998