Posted by -Beyond Health on Nov 3rd 2025

Discover A Diet for Healthy Bones for Stronger Health

Strong Bones for the Long Haul

If you plan to live to a ripe old age, you’ll want your bones to be good for the long haul.

Unfortunately, according to the National Osteoporosis Foundation, nearly half of Americans over age 50 are “cruisin’ for a bruisin’”—at risk for fractures due to either osteoporosis (severely weakened bones) or low bone density (a milder but still dangerous loss of bone strength).

Some osteoporosis risk factors are beyond our control—age, gender (women have about four times the risk of men), genetics, small body frame, and certain ethnic traits. But even with these risks, healthy bones can be built and maintained for life with the right care.

Last week we covered supplementation—using a complete team of nutrients with Beyond Health’s Bone Mineral Formula, a high-quality multi, and individualized vitamin C and D.

But even more fundamental than supplements is diet, particularly when it comes to acid-alkaline balance.

Why Acid–Alkaline Balance Matters for Bones

A diet rich in vegetables is consistently associated with better bone density and fewer fractures. This isn’t just about vitamins—it’s about chemistry.

Researchers and clinicians such as Susan E. Brown, author of Better Bones, Better Body, and Russell M. Jaffe have shown that the modern Western diet—high in acid-forming foods like animal protein, sugar, grains, soda, and processed foods, and low in alkalinizing fruits and vegetables—creates a state of chronic low-grade metabolic acidosis.

Over time, this silent acidity erodes bone.

The Biology Behind Bone Loss

Most body chemistry functions best in a slightly alkaline environment. Blood pH must stay within a narrow range (7.35–7.45) for survival.

Bones act as mineral reservoirs, storing alkalinizing minerals such as:

Calcium
Magnesium
Potassium
Sodium
Zinc

When the diet generates excess acid, the body must neutralize it. One of the ways it does this is by pulling alkalinizing minerals out of bone and into the bloodstream. Over time, if more minerals are withdrawn than replaced, bone density declines.

Supplementation helps—but an acid-forming diet can sabotage those efforts.

Testing Your Cellular pH at Home

Drs. Brown and Jaffe recommend monitoring first-morning urine pH as a practical indicator of cellular acid-alkaline balance.

How to Test:

Buy a roll of pH paper (about $10).
Upon waking (after at least 6 hours of rest), test before eating or drinking.
Pass the pH strip briefly through your urine stream.
Compare the color to the chart after a few seconds.

How to Interpret:

6.5–7.5 → Healthy range
Below 6.5 → Too acidic (very common)
Above 7.5 → Too alkaline (rare)

Test daily for a week to find your average. Occasional out-of-range values are normal.

Eating for Alkaline Balance & Bone Strength

To restore balance:

Step 1: Correct Acidosis

Eat 80% alkaline-forming foods, 20% acid-forming
Focus on vegetables, fruits, lentils, nuts, seeds, herbs, and spices

Step 2: Maintain Balance

Shift to 60% alkaline / 40% acid-forming foods

Additional Guidelines:

Limit animal flesh to ≤4 oz/day
Total protein: 50–60 g/day
Fat intake: 15–20% of calories
Drink 64 oz water daily (mineral-rich spring water preferred)
Include vegetable broths, green juices, or alkalinizing blends (Berry Meal Blast is a great option)

Lifestyle Factors That Affect pH

Acidifying:

Chronic stress (cortisol & adrenaline)
Toxins (especially heavy metals)
Many medications
Allergies and infections
Poor sleep

Alkalinizing:

Deep breathing (expels acidic CO₂)
Rest, meditation, and relaxation
Adequate sleep
Hydration
Mineral baths (½–1 cup baking soda + Epsom salts in warm water)

When Magnesium Absorption Is the Missing Link

If pH remains low despite dietary changes, poor magnesium absorption is often the issue.

Dr. Jaffe recommends:

Magnesium with choline citrate to enhance uptake

Protocol:

Start with 1 capsule Beyond Health Magnesium Formula + ½ tsp choline citrate daily
Increase gradually as needed
Split doses morning/evening if using more than two
Stop increasing if loose stools occur

The Payoff Goes Beyond Bones

Achieving a healthy pH doesn’t just protect your skeleton. When cellular chemistry normalizes, many people experience:

More energy
Better sleep
Fewer infections
Improved mood
Easier weight regulation
Overall resilience

Your body simply works more like it was designed to work.