Osteoporosis is a chronic metabolic disease of the bone system, which is characterized by loss of bone mass. The decrease in the volume of bone tissue in relation to the entire volume of the bone causes thinning and fragility of the bones, which reduces their strength, as a result of which there is an increased tendency to fractures (bone fragility). Although osteoporosis can affect any bone in the body, it primarily occurs in the spine, wrists, or hips.
Osteoporosis is the most common metabolic bone disease, affecting about 10% of the world's population. The risk of bone fractures caused by osteoporosis increases with age, so that one in three women and one in six men are at risk of experiencing a fracture as a result of osteoporosis. Although women's life expectancy is increasing, it is estimated that the quality of life will be seriously impaired if measures are not taken to protect bone health, i.e. prevention and treatment of osteoporosis, because most women do not even know that they suffer from this disease. That's why some may wonder if some supplements, in addition to a healthy diet, can help prevent and control diseases.
Vitamin D
Vitamin D is essential for bone health. It plays a key role in the absorption of calcium and helps control the circulation of nutrients through bone tissue.
Given the limited dietary sources of this vitamin, which include fatty fish and fortified dairy products and grains, most people obtain vitamin D through exposure to sunlight. However, getting adequate amounts of vitamin D through exposure to sunlight can be difficult during the winter and for those who spend most of their time indoors.
One study involving 400 older adults found that lower vitamin D intake was significantly more common in the population of people with osteoporosis.
The current recommended daily intake (RDI) for vitamin D is 600 IU for children and adults aged 1-70 years and 800 IU for pregnant women, nursing mothers and those over 71 years of age. With an estimated 50% of the population having low levels of vitamin D, it's worth talking to a healthcare professional if you're concerned about not getting enough vitamin D throughout the year.
Magnesium
Magnesium is an essential mineral that participates in over 300 reactions in your body. It is also important for bone health, as about 60% of this mineral is found in bone tissue.
The PDU for magnesium is 310-320 mg for people aged 19-30 and 400-420 mg for people over 31 years of age. The needs are also slightly increased during pregnancy and breastfeeding.
Several studies in adults have shown that people who get high amounts of magnesium through diet or supplements have better bone density than those who get low amounts. Researches differ as to whether this benefit is reflected in a reduction in the risk of bone fractures.
Since more research is needed on the role and optimal dose of magnesium for the risk of osteoporosis and bone fractures, it is best to focus on consuming a diet rich in this mineral, such as nuts, seeds, whole grains and legumes.
vitamin K
This vitamin plays an important role in maintaining bone strength and preventing bone breakdown. Low levels of vitamin K are associated with a higher risk of fractures and low bone density.
Although research suggests that there is a protective effect of adequate intake of this vitamin on bone density and fractures, it has not been defined whether vitamin K supplements contribute to bone health. That's why it's best to consume foods rich in vitamin K, such as leafy greens.
It is important to note that vitamin K can interfere with the function of some medications, including blood thinners such as warfarin. As a result, it's important to talk to your doctor before taking vitamin K supplements.
Calcium
Calcium is the main component of bone tissue and is necessary for bone strength and structure. About 99% of the body's calcium is stored in your skeleton. The current PDU is 720-1200 mg, with increased needs during childhood and adolescence, pregnancy and lactation, in women over 50 and for all adults over 70.
Although adequate calcium intake throughout your life is important for bone health, research on the potential benefits of taking calcium supplements for the prevention and treatment of osteoporosis is mixed. One review of 8 studies found that intake of vitamin D and calcium supplements was associated with a 15-30% reduced risk of fracture. However, another review of 33 studies found that calcium supplements—alone or in combination with vitamin D—were not associated with a reduced risk of fracture in the elderly, compared with a placebo. Similarly, a review of 59 studies found that increasing calcium intake either through supplements or natural food sources resulted in small but not clinically significant improvements in bone density.
Overall, although calcium supplements may be suitable for individuals who are at increased risk of developing a deficiency of this mineral, there is currently insufficient evidence to recommend calcium supplements for the prevention or control of osteoporosis in the general population.
Other supplements
Several minerals and trace elements play an essential role in bone health and can support bone density and reduce fracture risk, including:
Cink: is important for bone growth, and higher levels of zinc are associated with better bone density. In addition, low zinc levels have been found in women with osteoporosis and low bone density.
Selenium: observational studies have shown a link between higher selenium intake and higher bone density. However, there is a lack of research on the effectiveness of selenium supplements.
Copper: one study found a link between low copper levels and lower bone density. However, research on this topic is limited.
Manganese: studies have linked normal manganese levels with benefits for bone density. However, more research is needed on the role of manganese in bone health.
Silicon: in animal studies, silicon supplements have been shown to increase bone density and reduce fragility. However, human research is limited to only a few studies.
While it's important to get adequate amounts of these minerals, more research is needed to see if these supplements can help protect against osteoporosis and the associated risk of fractures.
Who can benefit from supplements?
It is generally recommended that you meet your nutrient needs for bone health through a healthy, balanced diet.
However, vitamin D can be difficult to obtain through food alone. Although it can be created from sunlight during certain times of the year, vitamin D supplements may be indicated for people with limited exposure to sunlight due to location, lifestyle, or time of year. In addition, due to changes in the skin with age, vitamin D synthesis may be less efficient in older adults.
Other compounds important for bone health are widely available in food.
It is important to keep in mind that many supplements can have side effects and may interact with certain medications. Therefore, consult your doctor about recommendations before taking supplements.
Including supplements can be beneficial:
- for people who have limited access to food
- if you have a chronically weak appetite
- during pregnancy and breastfeeding
- if you are vegan/vegetarian
- if you follow a restrictive diet.
Bonus video:
