HERBAL VINEGARS FOR BONE HEALTH

Food Based Supplements
Written By Lya Mojica

Herbalists commonly turn to nutritive herbal vinegars for women in menopause–the added nutrients can complement a comprehensive dietary and lifestyle plan to support bone health during this time. In menopause, bone mineral density declines due to a drastic drop in estrogen, the hormone that plays the largest role in regulating bone mineral density. [Note that I highlight complement because diet, resistance training and not smoking are the primary key factors proven to impact bone mineral density the most.] But these nutritive vinegars are great for everyone, really, including kids during puberty, when bone mineral density accumulation is at its highest.

HOW TO MAKE BONE-SUPPORTING HERBAL VINEGARS

  • Use clean glass jars with plastic, glass or rubber lids. Avoid metal lids as they corrode with vinegar and will ruin your creation! If you must use metal lids, cover with a piece of parchment, cloth or plastic wrap before putting the lid on. 

  • Both fresh or dried plant material works well, but there are a few things to consider. When using fresh, the water content in the plant means you’ll need more of it to extract the same amount of constituents than if using dried plants. If using fresh herbs, fill the jar to about about 2-3  inches below the top. Make sure your herbs are washed and thoroughly dry before you use them to prevent water from causing bacterial growth.

  • If using dried plants, fill the jar only one quarter to halfway up. Many herbalists prefer to heat the vinegar when using dried herbs for a better extraction. If you choose to heat the vinegar, use a thermometer to ensure you heat it only to 180F.

  • Another thing to keep in mind when adding culinary herbs is taking into account the intensity of flavor of the herbs. For example, if using fresh basil, you can use much more than if you’re using rosemary, which is stronger tasting.

  • Top the herbs with the vinegar. Any vinegar will do! Apple cider vinegar, red wine vinegar, balsamic…your choice. For medicinal vinegars, herbalists favor apple cider vinegar because it retains its culture of beneficial bacteria.

  • Make sure to completely submerge the herbs in it, otherwise if they’re exposed to air, you risk introducing bacteria. When using dried herbs, you might need to top off with more vinegar for the first couple of days, as they’ll initially absorb some of it. 

  • Cover the jar tightly with a non-metal lid, or if using metal, use a piece of parchment, cloth, or plastic wrap in between the lid and jar. Label it and include the date. Let the herbal vinegar sit in a dark place or simply away from direct light for at least 2 weeks, or 4-6 weeks for a more concentrated vinegar. During this time, check on it and give it a shake every now and then.

  • Once you strain the vinegar, store at room temperature away from direct light or heat if using within 2 months, or store in the refrigerator for a longer shelf life of up to 6 months. 

Options for nutritive, bone-supporting herbs include:

  • Dandelion

  • Nettles

  • Red clover

  • Red Raspberry Leaf

  • Horsetail

  • Oatstraw

These are commonly found in herbal shops, or you can order online from good quality sources like Mountain Rose Herbs, Flower Power, or Remedies Herb Shop.


Options for culinary herbs include:

  • Garlic

  • Chili peppers

  • Basil

  • Tarragon

  • Sage

  • Oregano

  • Rosemary

  • Thyme

Ideally, use the freshest culinary herbs from your garden or from your local farmer’s market.

Lya Mojica
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