Does the ketogenic diet cause bone loss? A quick guide to the truth about bone health and developmental nutrition for Hong Kong residents.

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You may have heard that the ketogenic diet causes bone loss and are worried about its impact on menopause or adolescence. Dr. Eric Berg explains that this claim comes from a very short-term study of athletes and does not apply to the general population . Here is a complete breakdown:

🧠 Ketogenic diet and bone loss: What's the truth?

Research Focus	explain
Research subjects	30 World-Class Endurance Athletes → Extraordinary People
Research time	Only 3 weeks → Adaptation period not yet complete
The results show	Bone remodeling is affected, but there is no decrease in bone mineral density/weakness of bone.
Dietary contents not listed	Unable to confirm whether I am truly on a ketogenic diet/whether I am supplementing with sufficient nutrients.

👉 The ketogenic diet may affect bone metabolism in the early stages, but long-term studies have shown no negative impact on bones.

🦴 How to strengthen bones?

Key nutrients	effect
Vitamin K2	Transduce calcium into bones → Prevent calcium deposits in blood vessels
Vitamin D3	Helps with calcium absorption and supports immunity
calcium	The main components of bones → It is recommended to obtain them from food rather than high-dose supplements.
Vitamin C	Supports collagen synthesis → stabilizes bone structure
magnesium	Assists in calcium metabolism and bone repair
Low stress + hormonal balance	Especially important for menopausal women → reducing the risk of bone loss

🧬 Adolescent development: Nutritional deficiencies can hinder growth

Deficiency of nutrients	Impact on development
Zinc	Zinc deficiency = limited height + weakened immunity
Iodine	Impaired thyroid function → Cognitive and metabolic disturbances
protein	Growth hormone-dependent amino acids → bone and muscle development
Vitamin D3	Deficiency = Poor bone development + Low immunity
sleep deprivation	Growth hormone is mainly secreted during deep sleep → sleep quality is extremely important
High glucose/insulin resistance	Hindering nutrient absorption → indirectly affects development

👉 Long-term dieting/nutritional imbalance in teenagers may permanently affect their height and organ development.

🧠 The key to growth hormone ( GH ) and IGF-1

GH is secreted by the pituitary gland and stimulates the liver to produce IGF-1.
IGF-1 is responsible for the development of bones, muscles, and organs.
GH is stimulated by protein, zinc, sleep, and a low-sugar diet.
Insulin resistance can interfere with the action of GH / IGF-1.

🧾 In conclusion: Don't mistakenly believe that "ketosis equals bone loss." Understanding proper nutrition is key to truly healthy development.

Starting today, a high-nutrient-density diet, a bone-supporting and hormone-boosting supplementation strategy, and a health-conscious mindset that addresses the root causes will lay a solid foundation for your body!

Don't be trapped by the "short-term research" myth anymore. True health comes from eating cleanly, supplementing accurately, and nourishing deeply! 💪🥩🦴