Our bones are the foundation of our bodies, quietly supporting us through every step, twist, and turn.
But because they’re out of sight, it’s easy to forget about their health until something goes wrong.
Bone loss is often called a "silent condition" because it creeps up on you without obvious symptoms—until suddenly, a fracture brings it to your attention.
However, this silence doesn't mean there aren't clues.
Your body may be giving you subtle hints that your bones are weakening.
By recognizing these early warning signs, you can take action to protect your bones and prevent fractures before they happen.
Here are 9 Signs of Bone Loss Not to Overlook
Bone Fractures From Mild Trauma
About 25% of men and 50% of women will experience a bone fracture from weakened bones at some point in their lives.
This broken or fractured bone is usually because of an external force, like an accident, a fall, or a sports injury, that your bones can’t withstand. (1)
Imagine your bones like a plastic ruler that snaps when bent too far.
However, if you get a fracture from something as simple as bending, coughing, or a minor bump, it could be a sign that your bones are becoming dangerously weak. (2)
If this happens to you, it’s crucial to see your doctor right away.
Receding Gums
The health of your teeth and gums might also determine how strong or weak your bone density is.
When gums recede due to bacteria, the bone that supports your teeth and gums gets eroded, potentially leading to a loss of jawbone density. This can cause your teeth to become loose, shift, or spread out. (3)
If you smoke, you're increasing your risk of gum infections, which can accelerate jawbone loss.
It can also affect how your body effectively absorbs calcium, which impacts your bone health. (4)
In fact, research shows that elderly smokers are up to 40% more likely to suffer fractures, particularly in the hips, compared to non-smokers. (5)
This is because nicotine slows down the production of osteoblasts, the cells responsible for building bone. It also disrupts estrogen production—vital for maintaining strong bones, especially in women. (6)
Therefore, if you are experiencing receding gums, make sure to consult a doctor, as this could indicate not just dental issues but also decreasing bone density elsewhere in your body. (7)
Weakened Grip Strength
Your grip strength can also determine how dense and strong your bones are. (8)
In fact, a study published in Dovepress showed that grip strength is consistent with a person’s bone mineral density, overall strength, upper limb function, and risk of fractures and falls. (9)
The strength of your grip also determines your risk of hip fractures. This was evidenced in a review of five cohort and six case-control studies, comprising 21,197 participants, which showed that people with hip fractures have decreased hand grip strength. (10)
Similarly, a study with 337 healthy postmenopausal women showed that their hand grip strength decreased with age. (11)
Hand grip strength also has a connection with the bone mineral density of the neck, femur, spine, and hips.
Women with a history of fractures generally have weaker hand grips compared to those without such a history.
Therefore, if you find it challenging to do tasks that require grip strength, such as opening jars, typing on a keyboard, and gripping tools, it's best to get checked, as it can be a sign of decreased bone mineral density.
Brittle Fingernails
A study in the Annals of Medicine revealed that people with low bone density also have slow nail growth. (12)
Their fingernails are more brittle and easily break, which is usually a sign that you don’t have enough collagen in your body. (13)
Similarly, a study in the Journal of Functional Biomaterials revealed that fingernails and toenails can determine the metabolic changes happening within the bones, as they are connected with the periosteum of the phalangeal bone. (14)
The periosteum is crucial for bone health, as it: (15)
- Supplies osteocytes and chondrocytes from undifferentiated cells.
- Supports the growth of these bone cells.
- Provides key growth factors for bone development.
The mineral composition of your nails, such as keratin, can also determine your bone health.
The keratin in your nails has a similar structure and composition to your bones’ collagen proteins. Thus, changes in your nail keratin can be a marker of bone loss. (16)
In one study published in J. Womens Health, the nail plates of women with and without bone problems were tested using Raman spectroscopy, a tool that can measure the degree of protein sulfation in fingernails.
The results showed that patients with bone problems had a lower mean modulus compared to healthy women. (17)
Additionally, they had lower S-S bonds, meaning they also had low keratin content.
Hunched Back and Rounded Shoulders
A healthy spine usually bends between 20 and 40 degrees in the upper back. (18)
However, people with weak or brittle bones may have a spine curvature of 50 degrees or more on an X-ray, indicating a deformity.
This can lead to a noticeable curve or rounded appearance in the back.
Their heads are also not properly aligned with their pelvis, causing them to hunch forward and resulting in an uneven shoulder blade position, tight hamstring muscles, and a higher back position than normal, especially when bending over. (19)
In the U.S. alone, between 20-40% of adults have rounded backs and shoulders, with the severity increasing with age. (20)
A hunched back and rounded shoulders are the result of compression and vertebral fractures due to low bone density.
If your femur bones are too weak to support your upper body, these fractures cause the front of the spine's bone to collapse while leaving the back of the bone intact, resulting in a wedge-shaped vertebra. (21)
These changes in posture could be a sign that your spine is starting to weaken.
If you find yourself leaning forward, it’s time to get a bone density scan.
Loss of Height
Loss of height is a normal sign of aging.
As you approach age 40, you might notice a gradual loss in height, which tends to speed up by the time you reach 70. (22)
For example, a woman who was 5 feet 6 inches tall in her younger years might find herself at 5 feet 4 inches by her 90s, or a man might shrink half an inch from his 40s to his 70s. (23)
However, a study in the Journal of Clinical Densitometry revealed that losing 2 inches or more in height is a strong indicator of bone loss in the hip. (24)
In fact, women who lose 2 to 3 inches in height are 4.4 times more likely to have brittle bones, while those who lose 3 inches or more are 9.6 times more likely. (25)
Another study published in the Journal of Bone and Mineral Research showed that men who lost more than 3 centimeters (cm) in height were twice as likely to suffer a hip fracture compared to those who lost less than 1 cm. (26)
Similar to having a hunched back and rounded shoulders, you become shorter because your spinal vertebrae become more fragile, causing your spine to start to weaken and eventually collapse.
Therefore, if you notice that you are getting shorter or your clothes fit differently, it's best to get yourself checked.
Unexplained Back and Neck Pain
If you experience sudden, severe back pain that worsens when standing or walking but gets better when lying down, have trouble twisting or bending, or deal with persistent lower back pain, it could be due to a spinal compression fracture. (27)
If the compression affects the lower back, you might experience pain that radiates down your leg or even to your foot. On the other hand, if the compression is in the neck, the pain may extend down your arms.
These fractures, resulting from weak or porous bones, may not cause immediate symptoms and are often found during X-rays for other reasons.
That's why they’re called the "silent thief"—pain usually only becomes noticeable after a fracture occurs. (28)(29)
A study in the Asian Journal of Neurosurgery revealed that lower back pain is prevalent among people with low bone density, especially menopausal women. (30)
This pain can significantly affect quality of life, and the risk increases with factors such as a low body mass index, older age, and a longer duration of menopause.
Gastrointestinal Issues
Gastrointestinal issues such as constipation, reduced appetite, and bloating can also be signs of bone loss.
Fragile bones can lead to vertebral collapse, causing lumbar fractures that bring the pelvis and ribs closer together, reducing the space in your abdomen. (31)
This may result in injury of the spine and herniated discs that may lead to issues in the GI tract, including… (32)(33)
- Trouble passing waste through the colon or large intestine
- Difficulty managing bowel movements
- Hard-to-pass stools
- Abdominal discomfort
- Feeling full quickly after eating, leading to reduced appetite
- Abdominal pain
- Diarrhea
- Constipation
- Increased peristalsis, causing rapid food movement through the digestive system
- Tenesmus, or the urge to have a bowel movement even when there's no stool to expel
So, if you’re dealing with any of these GI symptoms and nothing seems to help, a bone density scan can be worth a try.
Shortness of Breath
When you have bone loss, your spine will most likely compress, giving less space and capacity to your lungs. (34)
A study in the American Review of Respiratory Disease found that individuals with compression fractures and a collapsed thoracic spine often have diminished lung capacity, which means less air can enter the lungs. (35)
In fact, having a vertebral compression fracture can lead to a loss of about 10% of lung volume.
As your abdominal organs become compressed in a smaller space, it can limit your lungs' ability to fully expand, leading to shortness of breath and difficulty breathing. (36)
Another study in Respiratory Medicine also compared women with bone fragility to those with normal bone density.
While their basic lung tests were similar, women with fragile bones had higher blood pH levels, meaning their blood was more alkaline, and lower levels of carbon dioxide and oxygen.
They also took shorter breaths compared to the women with normal bone density.
This goes to show that having fragile bones might affect how well your body controls breathing and handles blood gases. (37)
Do You Have Weak, Brittle Bones?
If you are showing any of these signs and are worried that you may have bone density loss, it’s best to get yourself checked for a proper diagnosis.
The Dual-Energy X-ray Absorptiometry (DEXA) has long been considered the gold standard test to measure your bone density. (38)
Newer, non-invasive testing using REMS technology can also help you understand your bone density and bone quality.
It can help determine whether or not you have weak bones, especially in the hip or spine, by measuring your body’s calcium levels.
This may also tell you about your future risks, which you can manage through some lifestyle changes and healthy practices.
Other tests you can have include Peripheral DXA, which checks your bone density at the ankle and wrist, and Quantitative Ultrasound of the Heel, which does not measure bone density but can identify possible fracture risks.
The U.S. Preventive Services Task Force advises bone loss screening for anyone over 65. But, getting a baseline measurement much sooner when you’re in your 30-50s, may be a helpful marker from which to monitor future changes. For those at higher risk of bone loss, regular screenings are recommended. (39)
4 Ways to Support Healthy Bones
While you cannot eliminate bone loss, early detection of your symptoms and risks can give you time to lower your chances of fractures and falls.
Below are some simple yet effective strategies to keep your bones healthy as you age.
Eat a Well-Balanced Diet
Make sure your diet includes plenty of calcium, which is vital for bone strength, and vitamin D, which helps your body absorb calcium effectively.
You can get calcium from foods such as…
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Cabbage
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Sockeye salmon with bones
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Organic grass-fed whey protein
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Cannellini beans
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Organic tofu
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Chia seeds
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Broccoli
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Blackstrap molasses
Vitamin D-rich foods include…
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Salmon
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Eggs
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Anchovies
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Oysters
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Herring
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Sardines
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Mackerel
Don’t forget about collagen, which supports bone structure and can be found in bone broth, certain protein-rich foods, and Healthy Bones Co. Collagen Peptides.
A well-rounded diet not only helps maintain bone density but also supports overall health as you age.
Stay Active and Keep Moving
Adding regular exercise to your routine can boost your bone health.
Whether you’re into walking, jogging, or even hitting the gym with weight-bearing and strength training, moving more can make a big difference.
But before you start any new exercise regimen, it's a good idea to consult with your doctor or the Bone Coach team.
They can help you figure out which exercises are best for you and how intense they should be, so you get the benefits without risking any fractures.
Eliminate Unhealthy Habits
As much as possible, limit your alcohol intake and quit smoking.
Chronic alcohol use can disrupt bone growth and remodeling, leading to lower bone density and a higher risk of fractures. (40)
Similarly, smoking restricts blood flow to the bones, much like it affects other tissues in the body. Nicotine in cigarettes also slows down the production of bone-forming cells (osteoblasts), leading to reduced bone formation. (41)
Take Bone-Supporting Nutrients
Adding bone-supporting supplements like vitamin D, calcium, and collagen to your routine can be a great way to protect your bone health as you get older.
This is particularly crucial if you're on a restrictive diet like Paleo or are vegan, where you might not be getting all the nutrients your bones require.
Specifically, collagen peptides support bone mineralization, which helps harden and strengthen the bones. (42)
In fact, those who take collagen peptides maintain healthy bone mineral density in the upper femur and lumbar spine, which is usually where bone loss starts. (43)
A study published in Nutrients reported that postmenopausal women who were given specific collagen peptides saw noticeable improvements in bone density in both the spine and femoral neck after just 12 months. (44)
Their bone density went up while the control group experienced a slight decline.
This goes to show that the use of collagen peptides can be a great way to strengthen bones in postmenopausal women.
Support Your Bone Health as Early as Today
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Gut health*
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Better sleep*
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