Why Bone Health Matters for Thyroid Thrivers
Bone health is often overlooked in the thyroid community, yet it plays a crucial role in overall vitality—especially for those navigating hypothyroidism, perimenopause, or a dairy-free lifestyle. In this episode of the Thyroid Healthy Bites podcast, host Jenny Maher welcomes Dr. Susan E. Brown, medical anthropologist, certified clinical nutritionist, and founder of the Center for Better Bones.
Dr. Brown has spent decades helping women naturally rebuild bone strength through nutrition, lifestyle, and pH balance. Together, Jenny and Dr. Brown explore how to feed your bones, the truth about calcium, smarter supplementing, and the fascinating connection between thyroid function and skeletal strength.
How the Thyroid Impacts Bone Health
According to Dr. Brown, the thyroid is one of the body’s major control glands—regulating how energy is produced and used. Too much thyroid hormone can accelerate bone breakdown, while too little can slow bone formation.
“Either an overactive thyroid or an underactive thyroid upsets the balance of bone breakdown and formation,” Dr. Brown explains.
Even those on thyroid medication need to monitor their levels closely. Over-supplementation of thyroid hormones, or an overly suppressed TSH, can lead to accelerated bone loss over time.
The Calcium Confusion: Finding Balance Beyond Dairy
Many people associate calcium with bone health—but Dr. Brown cautions against overdoing it. “The old 1,200 mg calcium rule is outdated,” she says. “Too much calcium can actually contribute to arterial calcification.”
Instead, she recommends aiming for around 800 mg of calcium daily (from both diet and supplements) and always balancing calcium with magnesium. For those who are dairy-free, calcium-rich plant foods such as bok choy, broccoli, sesame seeds, tahini, and leafy greens can go a long way. Still, Dr. Brown notes that “most people will need supplementation because our modern diets and soils are depleted.”
20 Key Nutrients for Strong Bones
Beyond calcium and magnesium, Dr. Brown emphasizes the importance of 20 key bone-building nutrients—including zinc, manganese, vitamin D, and vitamin K2 (MK-7 form from chickpeas). “Vitamin K2 keeps calcium in the bones and out of the arteries,” she explains. “It’s vital for both bone and heart health.”
She also recommends a focus on alkalizing minerals to balance body pH, which supports bone and muscle preservation. “You gain bone and muscle together—and you lose them together,” she says.
Mindset, Fear, and Bone Health
In a fascinating turn, Dr. Brown discusses how emotional health directly impacts bone health. Drawing from ancient Ayurvedic wisdom, she explains that fear and negative thinking can weaken bone tissue over time.
“Nothing holds more power over the body than thoughts held in the mind,” she says. “We must be careful what we think—because what we think, we become.”
Dr. Brown encourages cultivating gratitude, connection, and spiritual awareness as part of a holistic bone health plan. “If you’re not filled with wonder,” she smiles, “you’re not paying attention.”
Better Bone Health Testing
Instead of relying solely on bone density scans, Dr. Brown recommends a more comprehensive diagnostic approach. Her list of 15 key lab tests includes vitamin D, cortisol, C-reactive protein, homocysteine, and full thyroid panels. “You can’t predict fracture risk from bone density alone,” she says. “Half of all fractures occur in people with normal bone density.”
These tests help identify hidden causes of bone loss—whether hormonal, inflammatory, or nutrient-based.
Practical Takeaways for Bone-Strong Living
- Aim for 800 mg calcium and equal magnesium daily.
- Include 5–8 cups of vegetables per day for alkalinity.
- Move your body daily—muscle mass equals bone mass.
- Get tested for vitamin D, thyroid function, and inflammation.
- Support your emotional and spiritual well-being.
As Dr. Brown reminds us, “Everything we do for bone health supports the entire body. The body works as one unit.”
Learn More
To explore Dr. Brown’s Better Bone Solution Masterclass or browse her science-backed supplements, visit Alkaline for Life. You can also find free guides and recipes at hypothyroidchef.com.
