Osteoporosis and the Vegan Lifestyle

In this heartfelt episode, we respond to a listener’s voicemail about living with osteoporosis while maintaining a Vegan lifestyle. This topic hits home for us because we also have a family member who was recently diagnosed. Together, we explore what osteoporosis is, how it develops, and how we can support bone strength through nutrition and mindful living.

We look at how a well-planned plant-based diet can provide everything our bodies need to maintain healthy bones, and we share practical supplement options for those who may need additional support. Throughout the episode, we remind listeners that while this information is based on medical and nutrition research, we are not doctors. Everything shared here is for educational purposes only. Always consult your healthcare provider before making changes to your diet, supplements, or exercise routine.

Episode Highlight

Understanding what osteoporosis is and how it affects bone density
Why it’s more common in postmenopausal women
How bone breakdown and rebuilding change over time
Nutrients that support bone health on a plant-based diet
Safe ways to stay active with osteoporosis
Reflections on seeing a loved one manage this diagnosis
How to combine medical guidance with compassionate self-care

Key Nutrients

Here are the essential nutrients we discuss in the episode, along with Vegan supplement options we trust and recommend.

Calcium

Calcium is essential for bone strength and structure. We can get it from fortified plant milks, tofu, kale, tahini, and almonds. For extra support, we recommend the Future Kind Vegan Calcium from Algae, which is made from algae for better absorption.

Vitamin D3

Vitamin D helps our bodies absorb calcium efficiently. While sunlight is the best natural source, those in low-sunlight areas can try MaryRuth Organics Vegan Vitamin D3 Gummies. They’re plant-based and easy to take daily.

Magnesium

Magnesium activates vitamin D and supports calcium absorption. Magnesium glycinate is especially gentle on the stomach and well absorbed. We recommend the BioEmblem Triple Magnesium Complex (Glycinate, Malate, Citrate) as a great Vegan-friendly option.

Vitamin K2

Vitamin K2 helps move calcium into the bones where it belongs. We suggest NatureWise Vitamin K2 , which supports bone density and works well with a calcium and D3 routine.

Protein

Protein gives our bones structure and resilience. We can get it from beans, lentils, tofu, tempeh, and quinoa. For added convenience, we recommend the PlantFusion Complete Plant-Based Protein Powder. It’s clean, Vegan, and provides all the essential amino acids our bodies need.

Love Life Café

Miami success story
Veronica Menin and Diego Tosoni reclaimed control after economic changes
Returned to their roots with community support

Lifestyle and Safety Tips

Always consult your doctor before starting new supplements or exercise programs
Ask about bone density scans to track progress over time
Choose gentle, low-impact exercises like walking or guided yoga
Get safe sunlight exposure for natural vitamin D
Focus on stress management, sleep, and recovery to support hormone balance

Affiliate Disclosure

For transparency, some of the links we share are affiliate links. This means we may earn a small commission if you choose to make a purchase through them, at no additional cost to you. We only recommend products that are Vegan-friendly, ethically made, and aligned with our mission to promote compassionate, sustainable living.

About the Show

The Vegans Explore Podcast is on a mission to record a new episode every day until November 1, 2026, spotlighting Vegan topics, changemakers, nonprofits, and brands from around the world. Explore additional episodes.