A groundbreaking Penn State study, published July 13, 2025, in Osteoporosis International, has spotlighted an unlikely hero in the fight against age-related bone loss: prunes. The study followed 235 postmenopausal women, with an average age of 62, over 12 months to determine whether incorporating prunes into their diets could influence bone health. Researchers found that consuming just four to six prunes daily—about 50 grams—helped preserve bone mineral density, bone strength, and structural integrity, especially in weight-bearing bones such as the tibia.
Osteoporosis affects more than 10 million Americans, disproportionately impacting postmenopausal women due to the estrogen loss that accelerates bone degradation. While pharmaceuticals such as bisphosphonates are available, they are not suitable for everyone and often come with side effects that discourage long-term use. For individuals seeking natural, low-risk options, prunes may offer a compelling alternative.
The Penn State study divided its participants into three groups. One group consumed no prunes and served as the control. The other two groups consumed either 50 grams (approximately 4–6 prunes) or 100 grams (10–12 prunes) daily. Bone assessments were conducted using advanced imaging technology known as peripheral quantitative computed tomography (pQCT). Unlike traditional 2D DXA scans, pQCT offers a 3D view of bone geometry, density, and strength, allowing for a more detailed evaluation of skeletal changes over time.
Results from the study were striking. The control group experienced a significant decline in bone density and strength in the tibia, a major weight-bearing bone in the leg. In contrast, both prune groups maintained their cortical bone density and bone structure. Interestingly, the group consuming 50 grams of prunes daily had better adherence rates, suggesting this dose is both effective and more sustainable for long-term use. The study’s statistical analysis underscored these findings, showing significant positive effects in cortical bone metrics, with p-values of 0.012 for volumetric bone mineral density and 0.024 for estimated strength indices.
Prunes provide a nutrient-rich combination of health-supporting compounds. They are especially high in polyphenols, which have anti-inflammatory and antioxidant properties that may help slow bone loss. A 50-gram serving offers a healthy dose of potassium, vitamin K, magnesium, boron, copper, and dietary fiber—all of which play essential roles in maintaining bone health. Beyond their mineral content, prunes also appear to benefit gut health, which is increasingly recognized as a key player in overall immune and skeletal well-being.
In practical terms, adding prunes to the diet is easy. They can be eaten on their own, added to cereals, chopped into salads, or used in baking as a natural sweetener. Given their nutrient density, prunes are not only beneficial for bone health but may also aid digestion and heart health, thanks to their fiber and antioxidant content. The study’s researchers emphasized that 50 grams daily was both palatable and effective, making it a realistic addition to daily routines, especially for older adults.
While this particular study focused on postmenopausal women, prior research has hinted that older men may also see skeletal benefits from prune consumption. These include improvements in bone geometry and strength. Future studies are needed to explore the effects across different populations, including younger women, men, and individuals of various ethnic backgrounds. Researchers are also interested in understanding whether prunes can prevent fractures over longer periods and how they interact with other health interventions like vitamin D supplementation and resistance training.
From a beauty standpoint, prunes also contribute to skin health. Their antioxidants, including vitamin K and vitamin E, support cell regeneration and protect against oxidative damage. This dual action—strengthening bones and promoting skin vitality—positions prunes as an underappreciated superfood with benefits that go beyond the skeleton.
The results of this study provide compelling evidence for incorporating prunes into a balanced diet. As an easy, accessible, and scientifically supported food, prunes represent a natural strategy for enhancing bone health without the need for medication. They’re particularly promising for postmenopausal women but could have broader applications as research evolves.
