Review: Isoflavone intervention and its impact on bone mineral density in postmenopausal women
If you’re worried about osteoporosis bone loss and fractures after menopause, you’re not alone! As we move past our childbearing years, falling estrogen levels changes how our bones rebuild, increasing the risk of fractures. The good news is two recent reviews suggest isoflavones—powerful plant compounds—may help give bone rebuilding a helpful boost. According to the underlying research, isoflavones can be viewed as a promising option in postmenopause for those with an increased risk for osteporosis and susceptibility to bone fractures.
By reading the following, you agree to the terms set forth in the supplement disclaimer here.
*Important Caution
If you have a personal or family history of estrogen-receptor-positive tumors/cancers, please talk to your healthcare provider before taking isoflavone supplements or consuming isoflavone-rich foods. Since isoflavones can mimic estrogen in the body, certain medical conditions may require extra caution.
The Role of Isoflavones in Menopause
Isoflavones, as a type of phytoestrogen (e.g. a plant compound that acts as an estrogen in the body), can help improve bone metabolism and increase bone mass by creating better balance between the cells responsible for building and breaking down bones. In fact, in a previous HOT FLASH! The Newsletter, we discussed how phytonutrients (i.e. plant nutrients), including plant isoflavones, can play an overall role in reducing various postmenopausal risks - i.e. cardiovascular, thyroid and bone. In addition, in last week's newsletter, we highlighted research suggesting phytonutrients from pomegranate can also play a role in supporting bone health and reducing the risk of osteoporosis.
Key Findings
Both the 2023 and 2024 reviews (same authors) systematically analyzed 63 and 73 randomized controlled trials (with over 9,000 participants!) respectively and discovered that isoflavone supplements can not only improve markers of bone breakdown and building but also can effectively improve bone mineral density (BMD) in three key areas:
Lumbar Spine (lower spine)
Femoral Neck (thigh bone just below hip)
Distal Radius (thumb side of wrist area)
These areas are especially important because they’re common places where osteoporosis-related fractures happen. Measuring bone mineral density (BMD) in these spots helps doctors see how strong (or weak) your bones are, and how likely you are to experience a fracture.
According to the 2023 review, the best results were achieved:
when isoflavones were consumed for 12 months or more (longer is better)
with at least 50 mg/day of genistein, an isoflavone found in soy and some other legumes/beans (genistein matters)
If you would like to understand more about the study and/or how you can optimize and empower your menopause journey with practical lifestyle research, schedule a chat with me to discuss!
Key Takeaways
Get Screened: While guidelines for when to get a bone mineral density scan vary, U.S. Preventive Services Task Force (USPSTF) recommends that GYNpeople (born female with no gender reassignment) should be screened for osteoporosis with a bone mineral density (BMD) test (e.g. DEXA scan) starting at 65 years of age. Other medical organizations and the Bone Health and Osteoporosis Foundation recommend that scans can begin even earlier, as early as age 50, especially for those who are at risk of fractures. (For more, request the GYNHealth Prevention Guide and Planner.)
Food First*: Enjoy soy-based/genistein-rich foods foods like tofu, tempeh, miso, and edamame. These are naturally high in isoflavones and genistein.
Consider Supplements*: If you’re not a soy fan or want extra support, look for supplements with at least 50 mg of genistein per dose. As with any supplement, it’s best to talk to your healthcare provider before starting something new—especially if you have existing medical conditions or take prescription medications.
Stay Active: Pair isoflavones with weight-bearing exercises (like walking or light weightlifting) to further strengthen bones.
Check Your Calcium & Vitamin D: These nutrients work hand-in-hand with isoflavones for bone health.
*Important Caution
Please talk to your healthcare provider before taking isoflavone supplements or consuming isoflavone-rich foods. Since isoflavones can mimic estrogen in the body, certain medical conditions may require extra caution.
READY TO OPTIMIZE YOUR MENOPAUSE JOURNEY?
If you would like to understand more about the study and/or how you can optimize and empower your menopause journey with practical lifestyle research, schedule a chat with Coach Tanya to discuss!
