Why Bone Density Isn’t Just for Women: What Every Man Over 40 Should Know

When it comes to bone health, many men assume osteoporosis is a "women’s issue." But in reality, one in five men over 50 will experience a fracture due to low bone density. The consequences can be severe—hip fractures, spinal compression, and long-term disability. This article explores why men need to take bone health seriously, how bone loss occurs, and what you can do to protect and strengthen your skeleton through testing, exercise, and nutrition.

Understanding Bone Density in Men

Bone density refers to the amount of mineral content (primarily calcium and phosphorus) within your bones. As men age, they can lose up to 1% of bone mass per year—often without symptoms until a fracture occurs. Unlike women, who experience a sharp drop in bone density after menopause, men tend to lose bone more gradually. But by the time they notice, significant damage may already be done.

Key contributors to bone loss in men include:

• Reduced testosterone levels

• Sedentary lifestyle

• Smoking and alcohol use

• Poor calcium or vitamin D intake

• Long-term steroid use or chronic illnesses

Bone thinning in men often goes undiagnosed because screening is less common. However, the consequences can be just as serious—especially after age 40 when natural bone turnover begins to slow.

Why Men Should Consider a DEXA Scan

A DEXA scan (Dual-energy X-ray Absorptiometry) is the gold standard for measuring bone density. It is quick, painless, and provides a clear picture of your skeletal health.

Who should consider DEXA scanning?

• Men over 50 with a history of fracture

• Men over 40 with risk factors (e.g. smoking, low testosterone, rheumatoid arthritis)

• Men preparing for orthopaedic surgery or recovering from injury

• Anyone undergoing long-term corticosteroid therapy

DEXA results provide a T-score and Z-score, which help identify osteopenia (mild bone loss) or osteoporosis. With early detection, proactive treatments can be introduced—ranging from lifestyle changes to bone-strengthening medications or regenerative therapies.

Exercise and Nutrition for Men’s Bone Health

Bones respond to mechanical loading—meaning the more you use them, the stronger they become. For men, a tailored approach to exercise and diet is essential for maintaining and even improving bone density.

Exercise Recommendations:

• Weight-bearing activities (walking, hiking, stair climbing)

• Resistance training (weights, resistance bands, bodyweight exercises)

• Balance and flexibility work (yoga, tai chi) to prevent falls

Nutrition Essentials:

• Calcium – Aim for 1000–1200mg per day from dairy, leafy greens, or fortified foods

• Vitamin D – Supports calcium absorption; sunlight or supplementation may be required

• Protein – Supports bone matrix formation and repair

• Magnesium, zinc, and vitamin K2 – Often overlooked but vital for bone remodelling

Men over 40 should prioritise these nutrients through diet or tailored supplementation, particularly if recovering from injury or surgery. At MSK Doctors, we often combine DEXA scanning with motion analysis and nutritional profiling to create fully personalised bone health plans.

Additional Patient Information

If you’re a man over 40 and haven’t thought about your bones, now is the time. Bone fractures in later life can lead to long periods of immobility, reduced independence, and increased cardiovascular risk. The good news is that men respond well to bone-strengthening interventions when implemented early.

Whether you’re an athlete, office worker, or retiree, investing in bone health can extend your active lifespan, reduce your risk of injury, and support long-term mobility.

FAQs

Can men really get osteoporosis?
Yes. While it’s more commonly diagnosed in women, men are also at risk—especially after age 50 or if they have lifestyle or medical risk factors.

How do I know if I have low bone density?
A DEXA scan is the best way to find out. It’s quick, non-invasive, and available at specialist clinics like MSK Doctors without GP referral.

What kind of exercise is best for bone strength?
Weight-bearing and resistance exercises are most effective. This includes walking, lifting weights, or using resistance bands. Combining this with flexibility and balance training helps reduce fall risk.

What foods support strong bones?
Dairy, leafy greens, oily fish, eggs, nuts, and fortified foods. Supplements may be needed if you’re deficient in calcium or vitamin D.

Is low testosterone linked to weak bones?
Yes. Testosterone plays a role in maintaining bone mass. Men with low testosterone are more likely to experience bone loss, so screening and hormone balance are important.

Can I reverse bone loss once it starts?
Bone density can be improved with a structured approach—DEXA monitoring, targeted nutrition, exercise, and in some cases, medical treatment or regenerative therapy.