How to increase testosterone - Tips for naturally increasing your testosterone levels
Many middle-aged men feel their energy is declining. A key factor for this can be decreasing testosterone. But how can you increase it?
Osteoporosis, also known as bone loss, affects many women and men – almost one in three women and one in five men are affected. But the earlier you start, the better you can strengthen your bones. We'll show you how!
#1 Don't just rely on calcium
It's easy to reach for pure calcium supplements – but that alone is not enough for strong bones. Studies show that calcium carbonate alone does not strengthen bones. Vitamin D, vitamin K, magnesium, phosphorus, boron and silicon are also important because they play a central role in bone metabolism.
Vitamin D not only supports the absorption of calcium from the intestines, but also controls its storage in the bones. Together with vitamin K, it ensures that calcium ends up exactly where it is needed – in your skeleton. Magnesium, phosphorus, boron and silicon complement the formula by promoting bone formation and strengthening bone structure.
Vitamin D also improves muscle strength in people over 60 and reduces the risk of falls – an important protection against bone fractures.
#2 Bone strengthening through nutrition
Fresh, balanced meals are the basis for strong bones and effective protection against bone loss and osteoporosis.
Foods for strong bones:
| Food group | Examples | Bone-bonus |
| Green vegetables & green kitchen herbs | Kale, broccoli, Brussels sprouts, parsley | Contain, among other things, plenty of vitamin K and magnesium. Valuable sources of alkalis |
| Pseudograin | Buckwheat, amaranth, quinoa | Often rich in minerals such as calcium, magnesium, potassium and zinc |
| Nuts, kernels, seeds | Almonds, sesame seeds, linseeds, poppy seeds |
Provide calcium, magnesium, boron, etc. |
| Soy products | Soybeans, tofu, seitan, tempeh | Provide isoflavones, potassium and magnesium, among other things |
| Mineral waters with a high calcium content | Supplying calcium, potassium and magnesium in varying concentrations |
Table 1: Foods for strong bones
#3 Sport & exercise: Fit people, strong bones
Exercise is important – but not every sport strengthens bones equally. Swimming and cycling are good for your muscles and heart, but have little effect on bone density. For strong bones, weight-bearing activities such as gymnastics, strength training, Nordic walking, hiking, cross-country skiing or dancing are particularly important. Ball sports also effectively promote bone mass.
#4 No to nicotine
Smoking is not only harmful to your general health, but also to your bones. Narrowed blood capillaries make it more difficult for important nutrients to be transported to the bones. Reducing your cigarette consumption or quitting altogether is therefore not only good for your lungs, but also for your bones.
#5 Hello, normal weight!
Maintaining a healthy body weight is a real bone booster. Being overweight puts additional strain on the bones and makes movement more difficult. Chronic underweight also weakens the bones, as important nutrients are often lacking and, in women, the hormone oestrogen, which supports bone protection, is also lacking.
#6 Avoid hyperacidity
Too much animal protein and processed foods can cause excess acidity in the body. To balance this out, your body needs alkaline minerals, which are mainly found in unprocessed plant-based foods. If these are lacking, the body will draw on minerals from the bones – and this can weaken bone health in the long term.
Who really needs to strengthen their bones?
Although bone loss is often considered a “women's issue”, there are many other risk factors:
- Women going through the menopause are particularly at risk because the bone-protecting hormone oestrogen decreases – the earlier the menopause, the higher the risk.
- Men over the age of 60 can also lose bone density due to declining testosterone levels, albeit at a slower rate.
- Anyone taking certain medications long-term, such as proton pump inhibitors or cortisone, should keep a close eye on their bone health.
- Very slim people (BMI below 19), people with an unbalanced diet, little exercise, vitamin D deficiency due to little sunlight, smokers and people who consume a lot of alcohol are at increased risk.
- Digestive problems and intolerances can interfere with the absorption of important nutrients and thus weaken the bones. In the case of lactose intolerance, bone protection is not a problem if calcium is obtained from alternative sources such as mineral water, nuts, vegetables or calcium supplements.
- Vegans should also pay particular attention to calcium and vitamin B12, as many minerals and vitamins are important for healthy bones – in this respect, a vegan diet can even offer advantages over the average diet.
Conclusion: Strong bones are a long-term project
Our bone mass grows over many years – and unfortunately, it also slowly deteriorates again. The foundation for strong bones is laid at a young age. A varied diet rich in vitamins and minerals, combined with a healthy lifestyle and regular exercise, creates the basis for strong bones into old age. Women should pay particular attention to their bone density at the onset of the menopause, as bone loss accelerates at this stage. Anyone taking long-term medication should definitely discuss osteoporosis with their doctor and take preventive measures in good time.
Frequently asked questions about strengthening bones
You cannot feel bone density loss directly. If you suspect that your bones are not storing enough minerals such as calcium, magnesium, phosphorus, boron or silicon, a bone density measurement is advisable.
Lower bone density does not cause pain – but osteoporosis often causes severe back pain triggered by vertebral fractures. Even small bone fractures can be painful. In advanced stages, the pain significantly impairs quality of life and causal treatment becomes difficult. That is why it is worth strengthening your bones early on.
Diet and lifestyle have a greater influence on bone density than genes. Nevertheless, there are cases of hereditary bone weakness. Some people do not produce enough of the enzyme ‘alkaline phosphatase’, which is important for the storage of calcium and phosphorus in the bones. Often, several genetic factors together lead to a higher risk of low bone density. Genetic testing can reveal this risk. Those who know their genetic predisposition can take targeted countermeasures at an early stage.
BIOGENA Osteo Calbon Complex Gold is your natural companion for strong bones. The supplement is based on hydroxyapatite – a natural compound in which calcium and phosphorus are bound to protein and are therefore particularly well absorbed by the body. The formula is supplemented with vitamins D and K, which are essential for bone metabolism. Boron and silicon-rich silicic acid from bamboo extract complete the recipe. The effectiveness of BIOGENA Osteo Calbon Complex Gold for healthy bone density has been scientifically proven.
