Osteoporosis
Osteoporosis is a musculoskeletal condition involving bone health. Research on it may assess bone mineral density (BMD), pain, balance, and functional fitness, but these are different outcomes and should not be treated as interchangeable.
Osteoporosis is classified as a musculoskeletal condition.
This list shows research findings, not treatments. Nothing here replaces medical care. If you have this condition, talk to a doctor.
What may help
What studies found for each option, best evidence first.
12 options:1 good evidence3 some evidence4 not enough evidence2 not tested in people2 no benefit found
Tai ChipracticeGood evidence it helpsSize of effect: Small
Good human studies found a benefit, and they mostly agree. This is about what studies measured, not a cure.
All 6 studies with a clear result found a benefit.
A pooled analysis of randomized trials reported improved bone mineral density in people with osteoporosis and osteopenia. A separate pooled analysis whose designs were not recorded found improvement at the lumbar spine and femoral neck compared with no intervention, although GRADE certainty was low.
Open the Tai Chi pageCardiopracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 2 studies with a clear result found a benefit.
A pooled analysis whose designs were not recorded found improved lumbar BMD in people with osteoporosis; the reported optimal dose was high intensity, 30-59 min/session, 4-5 times/week, 24 weeks. A separate pooled analysis in postmenopausal women found changes in bone metabolism markers, including increases in ALP, P1NP, and OC and decreases in PTH and CTX.
Open the Cardio pageSwimmingpracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 2 studies with a clear result found a benefit.
A pooled analysis whose study designs were not recorded found improved bone mineral density at the lumbar spine and femoral neck among postmenopausal women, some of whom had osteopenia or osteoporosis. In a subgroup analysis, 2 studies found higher lumbar spine bone mineral density in postmenopausal swimmers exercising 3-6h/week than in controls.
Open the Swimming pageQigongpracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 2 studies with a clear result found a benefit.
A review of 11 trials reported positive effects on bone mineral density, bone metabolism markers, pain, and balance. A 24-week randomized trial involving 84 older women without osteoporosis found increased lumbar bone mineral density and improved bone turnover markers.
Open the Qigong pageAcupuncturepracticeNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit.
An analysis of 112 randomized trials examined acupuncture combined with pharmacotherapy in women with PMOP, but reported that results varied by outcome and comparison.
Open the Acupuncture pageRed Light Therapy (Photobiomodulation)practiceNot enough evidence
Too few or too small studies to know if it works.
1 of 2 studies found a benefit; 1 found none.
A pooled analysis reported benefit in 2 trials, with lumbar bone density improving only when high-intensity laser therapy was followed by exercise therapy.
Open the Red Light Therapy (Photobiomodulation) pageStrength TrainingpracticeNot enough evidence
Too few or too small studies to know if it works.
5 of 7 studies found a benefit; 2 found none.
Open the Strength Training pageHigh-Intensity Interval Training (HIIT)practiceNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit.
A 2025 trial of 120 participants found improvements in BMD and bone markers with HIIT alone and with HIIT combined with vitamin D.
Open the High-Intensity Interval Training (HIIT) page
May not suit people with this condition
Supplements and practices linked to problems for people with this condition.
Anusara YogapracticeUnclear
In severe osteoporosis (T-score < -3.0) with a history of fragility fractures, forward bends and spinal twists can raise the risk of vertebral compression fractures.
Open the Anusara Yoga pageHatha YogapracticeUnclear
Flexion-based poses may carry a risk of vertebral compression fractures in people with very low bone density.
Open the Hatha Yoga pageJump Rope TrainingpracticeUnclear
Jump rope’s high-impact loading can cause vertebral or lower-extremity fractures in people with severe osteoporosis (T-score ≤ -2.5) or a history of fragility fractures.
Open the Jump Rope Training pageIndoor RowingpracticeUnclear
With severe osteoporosis and vertebral fragility, the forward flexion and compressive forces of the Indoor Rowing stroke may increase fracture risk.
Open the Indoor Rowing pageFoam RollingpracticeUnclear
Fragile bones may fracture under localized pressure, particularly when rolling over the ribs or spine.
Open the Foam Rolling pageSwedish (Classic) MassagepracticeUnclear
With severe Osteoporosis, even gentle massage pressure could cause vertebral compression fractures, so caution or avoidance is advised.
Open the Swedish (Classic) Massage pageThai MassagepracticeUnclear
Forceful manipulation, traction, or deep pressure used in Thai Massage may raise fracture risk in people with osteoporosis, particularly for vertebral or long bones.
Open the Thai Massage pageYin YogapracticeUnclear
With severely reduced bone density, forward bending and spinal flexion in some Yin Yoga poses may increase the risk of vertebral fracture.
Open the Yin Yoga page
The expert view shows every study, dose protocol and source.
What may help
Interventions recorded as helping with this condition12 listedHighest probability, strongest evidence
- →PracticesTai ChiCertaintyHighSourceMeta-analysisSmall effect
A pooled analysis of randomized trials reported improved bone mineral density in people with osteoporosis and osteopenia. A separate pooled analysis whose designs were not recorded found improvement at the lumbar spine and femoral neck compared with no intervention, although GRADE certainty was low.
How big is the effect
Small effectA small but noticeable difference on average.
Who was studied
- People with a condition
- Osteopenia
- Osteoporosis
Open Tai ChiStudy result
Pooled analysis of 19 RCTs reported significant BMD improvements in individuals with osteoporosis and osteopenia.
Medium probability(3)
- →PracticesCardioCertaintyMediumSourceRCT
A pooled analysis whose designs were not recorded found improved lumbar BMD in people with osteoporosis; the reported optimal dose was high intensity, 30-59 min/session, 4-5 times/week, 24 weeks. A separate pooled analysis in postmenopausal women found changes in bone metabolism markers, including increases in ALP, P1NP, and OC and decreases in PTH and CTX.
Who was studied
- People with a condition
Open CardioStudy result
Network meta-analysis of 27 RCTs (n=2,183) showing aerobic exercise significantly improves lumbar BMD in osteoporosis patients; optimal dose: high intensity, 30-59 min/session, 4-5 times/week, 24 weeks
- →PracticesSwimmingCertaintyMediumSourceRCT
A pooled analysis whose study designs were not recorded found improved bone mineral density at the lumbar spine and femoral neck among postmenopausal women, some of whom had osteopenia or osteoporosis. In a subgroup analysis, 2 studies (n=35) found higher lumbar spine bone mineral density in postmenopausal swimmers exercising 3-6h/week than in controls.
Open SwimmingStudy result
Pooled analysis of 11 controlled trials in postmenopausal women, some with osteopenia/osteoporosis, showing significant BMD improvements at LS and FN.
- →PracticesQigongCertaintyMediumSourceClinical
A review of 11 trials reported positive effects on bone mineral density, bone metabolism markers, pain, and balance. A 24-week randomized trial involving 84 older women without osteoporosis found increased lumbar bone mineral density and improved bone turnover markers.
Who was studied
- Healthy people and patients
- Menopause
- Osteoporosis
Open QigongStudy result
Eleven trials consistently showed positive effects on BMD, bone metabolism markers, pain, and balance.
Low probability(6)
- →PracticesAcupunctureCertaintyLowSourceRCT
An analysis of 112 randomized trials examined acupuncture combined with pharmacotherapy in women with PMOP, but reported that results varied by outcome and comparison.
Who was studied
- People with a condition
- Osteoporosis
Open AcupunctureStudy result
112 RCTs of acupuncture combined with pharmacotherapy in women with PMOP; efficacy varied by outcome and comparison.
- →PracticesRed Light Therapy (Photobiomodulation)CertaintyLowSourceRCT
A pooled analysis reported benefit in 2 trials, with lumbar bone density improving only when high-intensity laser therapy was followed by exercise therapy.
Who was studied
- People with a condition
- Back Pain
- Coronary Artery Disease
- Covid 19
- Endometriosis
- Mild Cognitive Impairment
- Obesity
- +2 more
Open Red Light Therapy (Photobiomodulation)Study result
Benefit reported in k = 2 trials, with lumbar bone density improving only when HILT was followed by exercise therapy
- →PracticesStrength TrainingCertaintyLowSourceRCT
In adults ≥50 years with Osteoporosis, a pooled analysis found improved HRQoL with resistance training (MD = 10.58) and with short-term exercise (<20 weeks, MD = 9.91). Another analysis reported BMD improvements at LS, FN, and TH in postmenopausal women, but a separate result for BMD_FN was non-significant (WMD = 0.01 g/cm², 95% CI: −0.02 to 0.05), and clinical relevance for prevention or treatment remained unclear.
Who was studied
- Healthy people and patients
Open Strength TrainingStudy result
Meta-analysis of 18 RCTs showing resistance training (MD = 10.58) and short-term exercise (<20 weeks, MD = 9.91) significantly improve HRQoL in adults ≥50 years with osteoporosis; GRADE moderate certainty.
- →PracticesHigh-Intensity Interval Training (HIIT)CertaintyLowSourceClinical
A 2025 trial of 120 participants found improvements in BMD and bone markers with HIIT alone and with HIIT combined with vitamin D.
Who was studied
- People with a condition
- Osteoporosis
Open High-Intensity Interval Training (HIIT)Study result
RCT showing significant improvements in BMD and bone markers with HIIT alone and combined with vitamin D.
- →PracticesCalisthenicsCertaintyLowSourceTheoretical
Weight-bearing calisthenics provides loading that can help maintain or improve bone mineral density in people with osteopenia or osteoporosis; it is also described as reducing fracture risk.
Open CalisthenicsStudy result
Weight-bearing calisthenics provides osteogenic loading, helping to maintain or improve bone mineral density in individuals with osteopenia or osteoporosis, reducing fracture risk.
- →PracticesDanceCertaintyLowSourceTheoretical
Weight-bearing dance may help maintain or increase bone mineral density in postmenopausal women and older adults, potentially reducing fracture risk.
Open DanceStudy result
Weight-bearing dance may help maintain or increase bone mineral density in postmenopausal women and older adults, reducing fracture risk.
Very low probability(2)
- →PracticesBrisk WalkingCertaintyVery lowSourceClinical
A randomized controlled trial of 104 participants found no significant effect of walking on bone mineral density at the distal forearm or calcaneus, so the studies did not support an effect on osteoporosis.
Open Brisk WalkingWho was studied
- People with a condition
- Osteoporosis
- →PracticesMassageCertaintyVery lowSourceClinical
Studies did not support massage as a treatment for osteoporosis: a review found massage use among 2% of osteoporotic patients, though the survey may not have listed massage as an option.
Open MassageWho was studied
- People with a condition
What to avoid
Interventions recorded as making it worse11 listedHighest probability
- →PracticesAnusara YogaCertaintyLowSourceReference knowledge
In severe osteoporosis (T-score < -3.0) with a history of fragility fractures, forward bends and spinal twists can raise the risk of vertebral compression fractures.
Open Anusara YogaRationale
Severe osteoporosis (T-score < -3.0) with history of fragility fractures increases risk of vertebral compression fractures during forward bends and spinal twists.
- →PracticesHatha YogaCertaintyLowSourceReference knowledge
Flexion-based poses may carry a risk of vertebral compression fractures in people with very low bone density.
Open Hatha YogaRationale
Flexion-based poses carry risk of vertebral compression fractures in individuals with very low bone density.
- →PracticesJump Rope TrainingCertaintyLowSourceReference knowledge
Jump rope’s high-impact loading can cause vertebral or lower-extremity fractures in people with severe osteoporosis (T-score ≤ -2.5) or a history of fragility fractures.
Open Jump Rope TrainingRationale
High-impact loading from jump rope can cause vertebral or lower extremity fractures in individuals with severe osteoporosis (T-score ≤ -2.5) or a history of fragility fractures.
- →PracticesIndoor RowingCertaintyLowSourceReference knowledge
With severe osteoporosis and vertebral fragility, the forward flexion and compressive forces of the Indoor Rowing stroke may increase fracture risk.
Open Indoor RowingRationale
Severe osteoporosis with vertebral fragility: the forward flexion and compressive forces of the rowing stroke may increase fracture risk.
- →PracticesFoam RollingCertaintyLowSourceReference knowledge
Fragile bones may fracture under localized pressure, particularly when rolling over the ribs or spine.
Open Foam RollingRationale
Fragile bones may fracture under the localized pressure, especially if rolling over ribs or spine.
- →PracticesSwedish (Classic) MassageCertaintyLowSourceReference knowledge
With severe Osteoporosis, even gentle massage pressure could cause vertebral compression fractures, so caution or avoidance is advised.
Open Swedish (Classic) MassageRationale
Severe osteoporosis increases fracture risk; even gentle pressure could cause vertebral compression fractures. Use caution or avoid.
- →PracticesThai MassageCertaintyLowSourceReference knowledge
Forceful manipulation, traction, or deep pressure used in Thai Massage may raise fracture risk in people with osteoporosis, particularly for vertebral or long bones.
Open Thai MassageRationale
High risk of vertebral or long bone fracture due to forceful manipulation, traction, or deep pressure inherent in Thai massage techniques.
Low probability(4)
- →PracticesYin YogaCertaintyLowSourceReference knowledge
With severely reduced bone density, forward bending and spinal flexion in some Yin Yoga poses may increase the risk of vertebral fracture.
Open Yin YogaRationale
Risk of vertebral fracture from forward bending and spinal flexion in certain Yin Yoga poses if bone density is severely reduced.
- →PracticesYogaCertaintyLowSourceReference knowledge
Spinal bending forward and twisting can increase vertebral fracture risk in people with a T-score < -2.5 or a prior fragility fracture, so these poses may need modification or avoidance.
Open YogaRationale
Spinal flexion and twisting poses increase vertebral fracture risk in individuals with T-score < -2.5 or prior fragility fractures; requires modification or avoidance.
- →PracticesForest Bathing (Shinrin-yoku)CertaintyLowSourceTheoretical
Reduced bone density can increase the risk of fractures from falls on uneven forest paths.
Open Forest Bathing (Shinrin-yoku)Rationale
Reduced bone density increases fracture risk from falls on uneven forest paths.
- →PracticesLatin Dance FitnessCertaintyLowSourceTheoretical
In severe osteoporosis with high fracture risk, the high-impact and twisting movements in Latin Dance Fitness may pose a danger; low-impact modifications are required.
Open Latin Dance FitnessRationale
Severe osteoporosis with high fracture risk makes the high-impact, torsional loads of Zumba dangerous; low-impact modifications are required.
How to read the evidence
Evidence tier — overall strength of the evidence for the whole compound
- StrongWell established — backed by strong, consistent human research.
- ModerateSome genuine support, but mostly from small or lower-quality studies. Promising, not proven.
- PreliminaryEarly-stage evidence — a promising hypothesis, not an established effect yet.
- LimitedVery limited evidence — treat this as a hypothesis, not proof.
- InsufficientNot enough good evidence to draw conclusions yet.
Certainty — how sure we can be that the effect is real
- Very highVery sure — strong, consistent evidence
- HighFairly sure — consistent evidence from good studies
- MediumModerately sure — new studies could change this
- LowNot sure — little or mixed evidence
- Very lowVery unsure — almost no usable evidence
Source — where the data comes from
- Meta-analysisPooled analysis of many trials — the strongest evidence
- RCTRandomized controlled trial — a strong human study design
- ClinicalA human clinical study
- Reference knowledgeFrom general health-science or pharmacology references, not a study of this exact claim
- Animal researchStudied in animals, not humans
- Community reportsAggregated user reports — anecdotal signal, not evidence
- TheoreticalMechanism-based reasoning, not yet tested
Study grade — quality of each underlying study (A best, D weakest)
- AHigh-quality — strong, consistent human trials
- BGood — solid evidence with some limitations
- CModerate — limited, small, or mixed-quality studies
- DWeak — preliminary, indirect, or animal-only
Confidence — how strongly the sources back a finding
A 0–100 score from study quality and agreement
Most supplement evidence is graded C–D. Read it as preliminary signal, not proof.
Full write-up
What is it
Osteoporosis is a musculoskeletal condition involving bone health. Research on it may assess bone mineral density (BMD), pain, balance, and functional fitness, but these are different outcomes and should not be treated as interchangeable. A change in one measurement does not by itself describe the entire condition. Findings may come from people with osteoporosis or from studies where participants’ health status is not specified.
Evidence-backed options
The human findings are not uniform in what they measure. A 12-week Tai Chi trial reported significant improvements in balance and functional fitness. Horny Goat Weed (Epimedium) was associated with possible improvements in bone mineral density, effective rate, and pain when used as an adjuvant or alternative, while Vitamin K2 findings relate to vitamin K status, including reduced uncarboxylated osteocalcin and elevated total osteocalcin. These outcomes are not interchangeable, so an improvement in a balance measure or laboratory marker should not automatically be read as evidence of the same effect on osteoporosis itself.
The timing of effects is not consistently established. Beyond the 12-week Tai Chi period, durations and how quickly changes appeared are not specified for the options described. Much of the support for several other options comes from animal research or review findings rather than clearly described studies in people with osteoporosis. For most options, the health status of the studied participants is also not specified, which limits how directly the findings apply to people with this condition.
Some findings are especially tentative. Magnesium supplementation did not significantly change any of the reported endpoints, and the usefulness of Vitamin C supplementation in preventing or treating osteoporosis cannot be assessed unequivocally from the findings described. A clinician can help place these options and their differing evidence in the context of an individual medical condition.
What to avoid
Several movement-related practices are flagged because certain spinal positions can increase fracture risk in osteoporosis. Anusara Yoga, Hatha Yoga, Vinyasa Yoga, Yin Yoga, and unmodified Yoga may involve forward bending, deep spinal flexion, rounding, forceful twisting, weight-bearing poses, neck loading, or fall-prone inversions. These concerns are especially relevant in severe osteoporosis, including a T-score < -3.0, a history of fragility fractures, or vertebral fragility. Yin Yoga may be hazardous when deep holds are not modified; specialist modification may be needed rather than routine deep spinal positions.
Cigarette Smoking is flagged because smoking accelerates bone loss and increases fracture risk. Chronic high caffeine intake may increase calcium excretion and may worsen bone mineral density in people with osteoporosis. Long-term high intake of preformed retinol from Vitamin A may promote bone resorption and fracture risk, so high-dose retinol is distinguished from maintaining normal dietary requirements.
Long-term use of Apple Cider Vinegar is flagged because it may contribute to reduced bone mineral density, which is particularly concerning with osteoporosis or a high fracture risk. These considerations do not apply identically to every person or every form of an activity or product. Anyone with osteoporosis, especially established vertebral or fragility fractures, can discuss relevant modifications and exposures with a clinician.