Yogurt and kefir may help against osteoporosis

Bone tissue is constantly renewed, but as we age, this process slows down, making bones brittle. Calcium deficiency, decreased hormone levels and inflammatory processes are the main causes of osteoporosis. This disease leads to an increased risk of fractures, especially in post-menopausal women.

Dairy products play an important role in maintaining bone strength. They supply the body with calcium, protein and vitamin D – key components for bone formation. Fermented foods such as yogurt and kefir are especially beneficial. They contain probiotics, which are thought to improve mineral absorption and reduce inflammation.

However, not everything is so clear-cut. Different probiotic strains act differently, and the effect on bone tissue depends on many factors: gut health, nutrition, and even genetics. Some studies show that probiotics can have a positive effect on bone density, but others find no significant effect. For example, Lactobacillus reuteri, according to experiments on mice, strengthens bones in males but has no noticeable effect on females.

In addition to osteoporosis, there are other disorders associated with insufficient mineral metabolism – rickets and osteomalacia. These develop due to vitamin D, calcium or phosphorus deficiencies. Vitamin D is critical for mineral absorption, and its deficiency weakens bones and makes them susceptible to damage.

In addition to nutrition, bone health is also affected by lifestyle. Physical activity, especially weight-bearing exercise, helps strengthen the skeleton. Harmful habits, chronic inflammation and pollution, on the other hand, weaken the bone structure, accelerating its destruction.

Yogurt and kefir, in addition to calcium, contain protein that stimulates the production of insulin-like growth factor-1 (IGF-1), which promotes bone renewal. They also have magnesium, potassium and phosphorus, important minerals that support bone density. A 170-gram serving of yogurt contains about 231 mg of calcium, a significant portion of the daily allowance.

But can probiotics really protect against osteoporosis? Some studies link them to improved calcium absorption and reduced inflammation affecting bone thinning. However, clinical trials provide conflicting data, and it is not yet safe to say that probiotics are a panacea for osteoporosis.

Despite this, regular consumption of fermented dairy products can be a good support for bones, especially in old age. They not only saturate the body with nutrients, but also favorably affect digestion, which is important for the full absorption of minerals. Although probiotics are still under the scrutiny of science, adding kefir and yogurt to your diet is a smart move to maintain bone health for years to come.