Osteopenia

Overview

Evidence for osteopenia supplements is low-rated across three entries. Green Tea (WA 44; low effect size, low evidence, medium trust) observational research links long-term daily intake to higher bone density and lower osteopenia risk, especially in postmenopausal women; one trial combined green tea extract with tai chi for improved bone markers. Resveratrol (WA 48; low effect size, medium evidence, medium trust) generally did not improve bone density over up to one year, with one exception in a fermented soy product.

Melatonin (WA 44; low effect size, low evidence, medium trust) improved lower-leg and spine bone density in one small postmenopausal trial at 3 mg nightly for one year. See the heatmap and evidence reviews below.

Effect graph

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Relevant supplements

Relevant supplements sorted by DEX Score.


Resveratrol	★★★★★	Low
Melatonin	★★★★★	Low
Green Tea	★★★★★	Low

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Studies

Find individual evidence reviews for supplements sorted by DEX Score.

3 supplements for rated at least stars. All purchase bands. No minimum star filter.

ResveratrolView supplement →

Reconsider purchase★★★★★

How we scored this

Effect SizeLowEvidenceMediumTrustMedium

Evidence Review

Most studies show that taking resveratrol for up to a year does not increase bone density or change bone health markers in people with risk factors like menopause, diabetes, or being overweight.
But one study in healthy postmenopausal women found that a fermented soy product with resveratrol helped improve bone density and bone health markers over 12 months.

Browse 2 studies1 meta-analysis

RCTEquol and Resveratrol Improve Bone Turnover Biomarkers in Postmenopausal Women: A Clinical Trial2023

In 60 postmenopausal women, equol plus resveratrol for 12 months improved bone turnover biomarkers versus placebo, without clear BMD changes.

Effect: Benefit
Duration: 12 months
Dose: 10 mg equol + 25 mg resveratrol/day
Population: Postmenopausal women
Ages: 50–55

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MetaEffects of resveratrol supplementation on bone quality: a systematic review and meta-analysis of randomized controlled trials2021n=698

A meta-analysis found resveratrol did not significantly change bone mineral density overall, though some bone turnover markers improved.

Effect: No Benefit
Participants: 698

View on PubMed

Green TeaView supplement →

Reconsider purchase★★★★★

How we scored this

Effect SizeLowEvidenceLowTrustMedium

Evidence Review

Drinking green tea daily for many years may help increase bone density and lower the risk of having weak bones (osteopenia), especially in women after menopause.
People who drink less than one cup daily are more likely to have weaker bones compared to those who drink 1 to 3 cups daily.
Early research suggests that taking green tea supplements along with gentle exercise like tai chi can improve markers of bone health and muscle strength in older women with weak bones.

Browse 2 studies

ObservationalRelationship between Regular Green Tea Intake and Osteoporosis in Korean Postmenopausal Women: A Nationwide Study2021n=37,753

In 37,753 Korean postmenopausal women, regular green tea intake was examined for associations with bone mineral density and osteoporosis risk in a nationwide study.

Effect: Benefit
Population: Postmenopausal women
Participants: 37,753
Ages: 50+

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RCTEffect of green tea and Tai Chi on bone health in postmenopausal osteopenic women: a 6-month randomized placebo-controlled trial2012n=50

In 50 postmenopausal women with osteopenia over 6 months, green tea polyphenols (500 mg/day) and/or Tai Chi increased bone formation markers and muscle strength versus control.

Effect: Benefit
Duration: 6 months
Dose: 500 mg/day
Population: Postmenopausal women
Participants: 50

View on PubMed

MelatoninView supplement →

Reconsider purchase★★★★★

How we scored this

Effect SizeLowEvidenceLowTrustMedium

Evidence Review

In a small study of postmenopausal adults with osteopenia, taking melatonin 3 mg each night for a year made bones in the lower leg slightly thicker (2.2%) and improved bone density in the spine (3.6%) compared with placebo.
Other bones were not affected, and a lower 1 mg dose did not help.

Browse 1 study