Bone Health and Osteoporosis Prevention

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Maintaining bone mass health is a crucial part of healthy aging. Incorporating supplements into your daily routine based on the needs of the body can help ensure healthy living.

It is possible that you might have never realized how crucial your bone health is until you are one of the millions of people who have been diagnosed with osteoporosis. Osteoporosis is an illness that will affect 1 out of 3 women and 1 out of 5 men after 50 years of age. Maintaining bone mass health is a crucial part of healthy aging. Osteoporosis is a state of health where bones turn weak and brittle with time, thus placing the individual at risk for fractures. 

If you are suffering from osteoporosis, then even a simple fall can result in a hip fracture, and a hard cough can result in a vertebral fracture. It is crucial to point out here that these fractures are not only painful and debilitating but can even be life-threatening. Also, older adults who are suffering from a hip fracture have a 3–4 times higher risk of dying within 12 months as compared to the general population. Below are the details of the top 5 supplements that exhibit some good evidence to enhance bone density.

Top 5 supplements for bone strength

Calcium

You must take a maximum of 500mg in one serving because this is the maximum quantity of calcium that can be absorbed by the body at one time. Calcium is available in several different forms; the most common of them is calcium carbonate or calcium citrate. Calcium citrate can be absorbed in the body with or without food, but calcium carbonate is required to be taken with food to make the most of absorption.

The risks of calcium levels below the required level

If you are not receiving enough calcium, you can be prone to health problems related to weak bones.

• Children, for instance, might not reach their full potential as adults.

• Adults can have a low bone mass. This can be a risk factor for osteoporosis development.

Calcium and diet

The human body does not produce calcium. Therefore, it is essential to get it from other sources. Calcium can be found in several dietary products, for example:

• Dairy products, like milk, cheese, and yogurt

• Green leafy vegetables, like kale and broccoli

• Calcium-fortified dietary products and beverages, like cereal, soy products, fruit juices, and milk alternatives

• Fish with edible soft bones, like canned salmon and sardines

Who should incorporate calcium supplements into their daily routine?

If you are eating  a healthy, balanced diet, even then it can be difficult for your body to get the right amount of calcium if:

• You are a vegan.

• You have lactose intolerance and thus do not consume enough dairy products.

• Your diet contains a large amount of sodium or protein, which can result in your body excreting out most of the calcium.

• You are being given long-term therapy with corticosteroids.

• You suffer from certain digestive or bowel diseases that considerably lower your body’s ability to absorb calcium, for example, inflammatory bowel disease or celiac disease.

In cases such as these, calcium supplements can enable you to meet your required level of calcium. You must talk to your physician about calcium supplements that can be proven to be helpful to you.

Do calcium supplements have risks?

Calcium supplements are not for every individual. For example, if you suffer from a health condition that results in excess calcium in your blood (hypercalcemia), you should not consume calcium tablets.

However, it has not been established through research yet that there is a connection between calcium intake and heart attack. The evidence is mixed, thus it cannot be stated with confidence that there is a connection between calcium supplement intake and the possibility of a possibility of a heart attack.

Even in cases of calcium and prostrate cancer, mixed results are obtained from research. Until these possibilities are clear, one should be cautious about taking excessive amounts of calcium supplements, and consulting a physician may be the right decision.

Vitamin D

It is recommended to supplement with vitamin D in the form of D3 at a dose of 1,000 to 5,000 IU, depending on the lab report. In most cases, one must get their 25-OH vitamin D level checked and target to achieve the goal of 40–70 ng/mL.

Magnesium

Magnesium is the second-most common mineral in the human body. It is also a crucial building block for bone strength. It is mostly recommended that adults take a supplement of 250–400 mg daily. Magnesium glycinate or magnesium gluconate shows the best absorption rate, and they have fewer chances of exhibiting the laxative effect present with magnesium oxide or magnesium citrate.

Vitamin K

Isoflavones

Isoflavones are biologically active complexes present in beans, especially soybeans. Ipraflavone is a type of semi-synthetic flavone taken as a supplement. Research has proven that the intake of a dosage of 200mg daily helps enhance the bone density of elderly women suffering from osteoporosis. It has exhibited the greatest advantages when taken with a sufficient amount of daily calcium.

In conclusion, the top 5 supplements that exhibit some good evidence to enhance bone density can be incorporated into your daily routine based on the needs of the body. They can help ensure healthy living beyond a normal diet could unfold. However, dosage and recommendations from physicians are an important part of the process of incorporation of them.  

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