Do prunes preserve hip bone mineral density in postmenopausal women?

January 7, 2026 •

4 min read

According to a 2022 study published in the American Journal of Clinical Nutrition, consuming just 50 grams of prunes daily effectively preserved total hip bone mineral density in postmenopausal women over a 12-month period. This breakthrough research highlights the potential of a simple dietary intervention for mitigating a significant age-related health risk.

Quick Summary

Daily prune consumption has been shown to help preserve bone mineral density, particularly in the hips of postmenopausal women, through its anti-inflammatory effects and support of the gut microbiome.

Key Points

Supports Hip BMD in Postmenopause: Daily consumption of 50 grams of prunes has been shown to preserve hip bone mineral density in postmenopausal women over 12 months.
Reduces Inflammation: The polyphenols in prunes exert an anti-inflammatory effect, which helps to mitigate a key driver of age-related bone loss.
Enhances Bone Remodeling: Prunes promote the activity of bone-building osteoblasts while suppressing bone-resorbing osteoclasts, maintaining a healthier balance in bone turnover.
Works Through the Gut-Bone Axis: By fostering a healthy gut microbiome, prunes produce beneficial anti-inflammatory compounds that positively impact bone metabolism.
A Feasible Daily Dose: Studies suggest that consuming just 5-6 prunes per day is a highly effective and sustainable dietary strategy for long-term bone health benefits.

Emerging scientific evidence indicates a compelling link between daily prune consumption and the preservation of bone mineral density, especially in postmenopausal women. For this group, the natural decline in estrogen after menopause accelerates bone loss, increasing the risk of osteoporosis and hip fractures. While pharmacological treatments exist, research points to prunes as a promising and accessible dietary strategy to support bone health. A landmark 12-month randomized controlled trial, often referred to as 'The Prune Study,' specifically examined the effects on hip bone mineral density (BMD). The results confirmed that a modest daily dose can significantly mitigate age-related bone loss, offering a non-pharmacological approach to a widespread health concern.

The Mechanisms Behind Prunes and Bone Health

Prunes are far more than just a source of fiber; their unique nutritional profile provides multiple avenues for supporting skeletal integrity. The bone-protective effects are not attributed to a single compound but rather a synergistic combination of bioactive components.

Prunes Fight Chronic Inflammation

Chronic low-grade inflammation is a major driver of accelerated bone loss, particularly in postmenopausal women. Prunes are packed with powerful antioxidants and phenolic compounds, which have been shown to reduce inflammatory markers associated with bone breakdown. By dampening this inflammatory response, prunes create a more favorable environment for maintaining bone structure.

Prunes Influence Bone Remodeling

Bone is a dynamic tissue, constantly being broken down by cells called osteoclasts and rebuilt by cells called osteoblasts. With age, this balance shifts, leading to more bone loss than formation. The bioactive compounds in prunes, including polyphenols, have been found to enhance the function of bone-building osteoblasts while suppressing the activity of bone-resorbing osteoclasts. This helps restore a healthy balance in bone turnover.

The Gut-Bone Axis: A Key Pathway

Recent research highlights a fascinating connection between gut health and bone health, known as the 'gut-bone axis'. Prune's fiber and prebiotic-like effects promote the growth of beneficial gut bacteria. These bacteria produce short-chain fatty acids (SCFAs), which have systemic anti-inflammatory effects and may influence bone metabolism. A 2024 study on participants of the Prune Study showed that individuals with higher baseline gut microbial diversity responded more favorably to prune supplementation in preserving hip BMD.

Essential Nutrients in Prunes

Beyond their unique bioactive compounds, prunes are a source of key vitamins and minerals important for bone health.

Vitamin K: A 100-gram serving of prunes provides a significant portion of the daily requirement for vitamin K, which is essential for activating osteocalcin, a protein that regulates bone mineralization.
Potassium: Prunes are rich in potassium, which helps neutralize acid load in the body and reduces calcium loss through urine.
Boron: This trace mineral is crucial for enhancing calcium metabolism and has been postulated to play a role in osteoporosis prevention.

Insights from the Prune Study: Dosage and Results

The 2022 randomized controlled trial involving postmenopausal women compared a no-prune control group with two prune-consuming groups: 50 grams/day (approximately 4-6 prunes) and 100 grams/day (approximately 10-12 prunes).

The 50g group: At 12 months, this group preserved total hip BMD, whereas the control group experienced significant bone loss. This dosage was also associated with high compliance rates.
The 100g group: While this dose also demonstrated benefits, it had higher dropout rates, suggesting it was less feasible for long-term adherence.
Fracture Risk: Beyond BMD, prune consumption was shown to help mitigate increases in hip fracture risk scores, an effect not seen in the control group.

Prunes vs. Other Bone-Healthy Foods

While many foods contribute to bone health, prunes offer a unique combination of nutrients and bioactive compounds. Here is a comparison of how they stack up against other known bone-supporting foods.


Feature	Prunes	Dairy Products	Leafy Greens	Fatty Fish
Mechanism	Anti-inflammatory, anti-resorptive, gut-bone axis support	Provides calcium and vitamin D for structure	Provide calcium and vitamin K	Supply vitamin D and omega-3s
Key Nutrients	Vitamin K, Potassium, Boron, Polyphenols	Calcium, Vitamin D, Protein	Calcium, Vitamin K	Vitamin D, Omega-3s
Bioactives	High phenolic content, antioxidants	N/A	Antioxidants	Anti-inflammatory omega-3s
Effect on BMD	Clinical trials show preserved hip BMD	Essential for building and maintaining BMD	Contributes to better BMD	Supports calcium absorption via Vitamin D

Conclusion: A Prudent Choice for Bone Preservation

The evidence is strong that regular, moderate consumption of prunes can play a valuable role in preserving hip bone mineral density, particularly for postmenopausal women. The recommended dosage of 50 grams (about 5-6 prunes) per day has been shown to be both effective and sustainable for long-term adherence. While prunes are not a standalone cure for osteoporosis, they represent a significant nutritional component of a comprehensive bone health strategy. Combining daily prune intake with sufficient calcium, vitamin D, and weight-bearing exercise offers a robust approach to mitigating age-related bone loss and reducing fracture risk. This simple dietary addition can be a powerful tool in safeguarding your skeletal strength for years to come. For more information on bone health strategies, you can explore resources from reputable institutions like Harvard Health.

Frequently Asked Questions

Research indicates that consuming around 50 grams of prunes per day, which is about 5 to 6 prunes, is an effective dose for preserving bone mineral density in postmenopausal women.

While prune juice contains some nutrients, it lacks the fiber and many of the phenolic compounds found in whole prunes. Most studies showing bone benefits have focused on whole prunes, making the dried fruit a more beneficial choice.

Yes, preliminary research in men has shown that prune consumption can positively affect bone turnover biomarkers. The bone-protective effects, such as reducing inflammation, are also relevant for men, although more extensive studies are needed.

Prunes contain a mix of nutrients beneficial for bones, including Vitamin K, potassium, and boron. They also contain unique phenolic compounds that reduce inflammation and alter bone cell activity.

While some biomarkers of bone metabolism can show changes within a few months, studies demonstrate that consistent consumption over 6 to 12 months is necessary to observe significant preservation of bone mineral density.

The most common side effect is related to their high fiber and sorbitol content, which can cause digestive issues like bloating or gas, especially when starting a new regimen. It is best to start with a smaller dose and increase gradually.

Prunes can help preserve existing bone mass and mitigate bone loss, but they should not be considered a treatment to reverse severe bone loss or osteoporosis. They are most effective as part of a preventative strategy alongside other lifestyle and medical interventions.