“I’m Too Young for Bone Loss… or Am I?”
Many people think osteoporosis and bone loss only happen to older adults, but the truth is bone health is built during childhood, teen years, and early adulthood. If you’ve struggled with an eating disorder, overexercise, or nutrient deficiencies, your bones might already be at risk—even if you're young.
Why Does Bone Loss Happen in Young People?
· Peak Bone Mass Develops Before Age 30
o 90% of your total bone mass is built by age 18-20 (for females) and 20-25 (for males)
o If you don’t get enough calcium, vitamin D, and proper nutrition in your teens and early 20s, you may never reach your full bone strength potential.
· Eating Disorders & Bone Loss
o Anorexia & Bone Thinning
§ Low estrogen/testosterone levels stop bone growth, leading to osteoporosis risk
o Bulimia & Nutrient Loss
§ Frequent purging causes calcium and vitamin D deficiencies that weaken bones
o Avoidant/Restrictive Eating (ARFID and Orthorexia)
§ Cutting out dairy, protein, or key nutrients can reduce bone density
o Overexercise & Bone Stress
§ Too much exercise without enough nutrition leads to “stress fractures” and weaker bones
§ “Female Athlete Triad” (older terminology)
· Irregular or lost periods, low energy intake, and bone loss increase fracture risk.
o Hormonal Imbalances & Bone Health
§ Missing or irregular periods (amenorrhea) = Low estrogen = Bone loss
§ Testosterone deficiencies in males also lead to reduced bone mass
o Young people CAN experience bone loss, especially if they have an eating disorder, overexercise, or have hormonal imbalances
How Do You Know If You Have Bone Loss?
· Signs & Symptoms of Bone Weakness in Young Adults:
o Frequent fractures or stress fractures from minor activities
o Chronic joint or bone pain, even without injury
o Slouched posture or back pain from weakened vertebrae
o Loss of height (in severe cases of osteoporosis)
o Dental issues, like weak enamel or frequent cavities (calcium deficiency)
· How to Test for Bone Health:
o DEXA Scan (Bone Density Test)
§ Measures bone strength (often recommended for those with eating disorders or amenorrhea)
o Blood Tests
§ Check calcium, vitamin D, estrogen/testosterone, and parathyroid hormone (PTH) levels
o X-Rays for Stress Fractures
§ If you have unexplained pain, you may already have bone thinning
o Even if you feel fine now, bone loss can happen silently—early screening can prevent long-term damage.
Can Bone Loss Be Reversed? YES—If You Act Early!
· Prioritize Calcium & Vitamin D Intake
o Calcium-rich foods
§ Dairy (milk, yogurt, cheese), leafy greens, almonds, tofu, fortified plant milks.
o Vitamin D sources
§ Sunlight, eggs, salmon, fortified cereals.
o Supplements if needed
§ If you’re deficient, a calcium + vitamin D supplement may help
· Balance Exercise (But Avoid Overtraining!)
o Weight-bearing exercises (walking, dancing, light strength training) help bones stay strong
o Too much cardio (long-distance running) or overexercise can cause stress fractures
· Restore Regular Hormone Levels
o If you’ve lost your period, work with a doctor to restore estrogen levels
o Testosterone should be monitored in males with EDs or overexercise habits
· Get Enough Protein & Nutrients
o Protein helps rebuild bones—eat lean meats, fish, dairy, nuts, and legumes
o Magnesium & Zinc (found in nuts, whole grains, and dark chocolate) also support bone strength
· Stop Restricting! Proper Nutrition = Stronger Bones
o Dieting, “clean eating,” and cutting out food groups can weaken bones
o Extreme calorie deficits = Long-term bone damage
o Healing your relationship with food is one of the best things you can do for your bones
· Bone loss CAN be reversed in young people if proper nutrition, exercise, and hormones are restored early!
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Disclaimer: This information is intended for educational purposes and should not replace professional medical advice. If you or someone you know is in crisis or needs immediate help, please contact a healthcare professional or crisis intervention service immediately.
