{"id":652701,"date":"2026-08-23T19:34:00","date_gmt":"2026-08-23T19:34:00","guid":{"rendered":"https:\/\/www.europesays.com\/ie\/652701\/"},"modified":"2026-08-23T19:34:00","modified_gmt":"2026-08-23T19:34:00","slug":"how-to-prevent-bone-loss-on-a-glp-1-according-to-experts","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/ie\/652701\/","title":{"rendered":"How to Prevent Bone Loss on a GLP-1, According to Experts"},"content":{"rendered":"

\"Estimated5 min read<\/p>\n

While there\u2019s no doubt that GLP-1s can transform lives, they come with a laundry list of less-than-pleasant side effects<\/a>. One of the least-talked about ones? Bone loss<\/a>.<\/p>\n

Basically, any time you lose weight, whether it\u2019s through a GLP-1 or lifestyle changes, there\u2019s the potential for losing bone<\/a>, too. \u201cBone is a mechanically sensitive tissue\u2014all that really means is that it responds to the load that’s placed on it, and body weight is a form of load,\u201d says Sarah J. Wherry, PhD, is an Assistant Professor at the University of Colorado School of Medicine who has researched<\/a> the effects of GLP-1s on bone mineral density. \u201cSo, when you \u2018off\u2019 load, you’re going to remove some of that stress and strain on the skeleton and it’s going to adapt.\u201d<\/p>\n

Plus, because GLP-1s cause you to eat less food, you may also consume fewer macronutrients, like calcium, vitamin D, and protein<\/a>, which can impact bone health<\/a>, says Lauren Manaker, RDN, CPT, a registered dietitian-nutritionist, writer, author, personal trainer, and speaker based in Charleston. Given that weight loss may increase your risk of developing osteopenia or osteoporosis, maintaining bone health is critical. That\u2019s especially true for women in perimenopause and menopause whose estrogen levels are dropping. \u201cEstrogen is osteoprotective\u2014it’s something that’s really good for bones,\u201d Wherry says. \u201cAs women lose that estrogen, that sex hormone function, there is a loss of bone that goes with it.\u201d<\/p>\n

Ahead, learn all about the connection between GLP-1s and bone health, including how likely you are to lose bone density on weight loss medication, and how to keep your bones healthy, per experts.<\/p>\n

Am I guaranteed to lose bone density on a GLP-1?<\/strong><\/p>\n

Experts are mixed. Wherry says yes, that it\u2019s pretty \u201cchallenging\u201d to maintain or improve bone density when you\u2019re losing weight. How much bone density you might lose \u201cis up in the air at this point, but it doesn’t matter how you lose weight\u2014you will lose bone,\u201d she says. In fact, a 2025 review of studies on weight loss and bones in Bone Research<\/a> found that losing weight in a variety of different ways (caloric restriction, exercise-based interventions, pharmacological agents like GLP-1s, and bariatric surgery) resulted in bone loss, reduced bone mineral density, and compromised bone quality.<\/p>\n

But don’t toss your Rx just yet. \u201cThe medication is not what causes the bone loss,\u201d says Dina Peralta-Reich, MD, a physician holding dual board certifications in pediatrics and obesity medicine. \u201cThe problem is with excessive or rapid weight loss,\u201d meaning losing more than one to two pounds per week. For most of Dr. Peralta-Reich\u2019s patients who use GLP-1s correctly (i.e., not losing weight too rapidly<\/a> and keeping up with their diet and exercise), it doesn\u2019t affect their bone density at all.<\/p>\n

However, your bone density (and ability to lose it) also depends on your genetics, age, and past (and current) habits. \u201cIt’s those actions that you took earlier in your life that are going to increase your risk for osteoporosis later,\u201d says Wherry. Someone who has been eating a nutrient-dense diet full of calcium, vitamin D<\/a>, and magnesium<\/a> for 40 years will have a different outcome from someone who never ate nutritiously, Manaker adds.<\/p>\n

While more research needs to be done to answer this question, data<\/a> does show that having top-notch lifestyle habits can slow bone loss, Wherry says. (More on that later.)<\/p>\n

Can GLP-1s increase bone loss faster than weight loss from lifestyle changes?<\/strong><\/p>\n

The jury\u2019s out. \u201cIf you lose about eight to 10 percent<\/a> of your body weight<\/a> through something like a lifestyle intervention, whether that be caloric restriction or increasing your activity, you’re expected to lose about two percent of your bone mass,\u201d Wherry says. However, she suspects that there may be more bone loss coming off with GLP-1s due to how much weight is coming off and how quickly it\u2019s happening, she adds.<\/p>\n

How to Keep Your Bones Strong While Losing Weight<\/strong>1. Lock in on weight-bearing exercise.<\/strong><\/p>\n

Weight-bearing exercise like strength training<\/a>, stair climbing, jogging, jumping rope, and dancing, can build bone mass<\/a>, says Manaker. Try to do at least two days of full-body resistance training<\/a> and 150 minutes of moderate-intensity weight-bearing aerobic activity (like brisk walking) or 75 minutes of vigorous-intensity aerobic activity (like jogging or running) per week, per the CDC\u2019s physical activity guidelines<\/a>.<\/p>\n

When you\u2019re resistance training, dial in on lifting heavy<\/a>. \u201cHeavier weight provides a greater mechanical stimulus to build bone<\/a>,\u201d says Wherry. This is super important during weight loss since reducing your body weight is a form of \u201cunloading.\u201d<\/p>\n

Lose weight and build muscle with the WH+ Strong After 50 Plan<\/a><\/p>\n

So, if you\u2019re doing three sets of eight to 10 reps of an exercise, your weight should be heavy enough to feel like you can\u2019t complete an eleventh rep, Wherry says. Additionally, you\u2019ll also want to make sure your strength training is progressive<\/a>, meaning you\u2019re continually increasing weights, reps, or sets to keep getting stronger. Some moves you can add to your routine: squats<\/a>, lunges<\/a>, deadlifts<\/a>, pushups<\/a>, hip thrusts, and overhead presses, WH previously reported<\/a>.<\/p>\n

Shop Our Favorite Workout Clothes\"Essential<\/a>New Balance Essential Run BraCredit: Courtesy\"Ebb<\/a>lululemon Ebb to Street Tank TopCredit: Courtesy\"Airlift<\/a>Alo Airlift High-Waist Suit Up LeggingCredit: Courtesy2. Lose weight slowly and sustainably.<\/strong><\/p>\n

\u201cPeople get excited when they lose a lot of weight very quickly, and it’s not always discussed that rapid weight loss may be linked to negative bone health outcomes,\u201d says Manaker. Aim to lose one to two pounds per week max, Dr. Peralta-Reich adds.<\/p>\n

3. Eat protein and calcium.<\/strong><\/p>\n

Protein, calcium, and choline are key nutrients for bone health. Aim for 25 to 30 grams of protein<\/a> per meal and 1,000 to 1,200 milligrams of calcium<\/a> (the recommended daily allowance). Here are some good options, according to Manaker:<\/p>\n