Osteoporosis is a progressive health condition that slowly weakens bones, making them brittle and easily susceptible to fractures. It often progresses unnoticed until a fracture occurs, usually in the hip, spine, or wrist and impairs the quality of life. With an ageing population and lifestyle factors contributing to declining bone health, osteoporosis has become a global health concern.
Our bone is consistently in a cycle of being broken and reformed, and process is known as bone remodelling and needs a good supply of vital nutrients. While a healthy diet and regular exercise form the foundation of bone health, they are sometimes insufficient for those at risk or already dealing with osteoporosis. This is where supplements come in.
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Supplements play a critical role in filling the nutritional gaps that contribute to bone loss. They provide the essential nutrients that bones need to maintain density, repair themselves, and resist fractures. For individuals who cannot get adequate amounts of certain nutrients from their diet or have specific health conditions impairing nutrient absorption, supplements can be impactful. Scientific studies have shown that certain supplements not only support bone formation but also slow down the breakdown of bone tissue, helping to manage the progression of osteoporosis effectively.
Here we have curated five supplements that are scientifically proven to benefit bone health, discussing how they work, their advantages, and any potential side effects to help you make the right decisions about managing osteoporosis.
5 Powerful Supplements To Manage Osteoporosis
Calcium
Calcium is a primary element of bone tissue and vital for the strengthening and structuring of the bone. Approximately about 99% of the body’s calcium is stored in the skeleton. Though adequate calcium intake throughout the lifespan is vital for bone health, whole research on the possible benefits of taking calcium for managing osteoporosis is mixed.
Some studies claim that calcium supplements may be valuable for individuals who are at an increased risk of deficiency, however, there is insufficient evidence to recommend calcium supplements to prevent or manage osteoporosis in the general population.
Dosage: Aim for 1,000–1,200 mg daily from diet and supplements combined, as recommended by healthcare providers.
Vitamin D
Vitamin D is a vital nutrient for augmenting bone health and plays a key role in calcium absorption and regulating bone turnover. As the natural food sources of this vitamin are limited to fatty fish and fortified milk products and cereals, most people get vitamin D through sunlight.
However, with limited sun exposure during winter and those who spend most of their time indoors supplementing may be beneficial.
A few studies have found that elderly people with osteoporosis were more likely to be deficient in vitamin D and supplementation was linked to reducing the incidence of osteoporosis.
To lessen the risk of fractures and ensure adequate blood levels of vitamin D, studies revealed that a dose of 400-800 IU of vitamin D daily may be adequate.
Also Read: Vitamin D – Functions, Food Sources, Deficiencies and Toxicity
Magnesium
Magnesium holds an important role in more than 300 reactions in the human body. It’s also essential for bone health and about 60% of this mineral is found in bone tissue.
A study found that 40% of postmenopausal women with osteoporosis or low bone density had low magnesium levels. Moreover, several pieces of evidence have found that people who consume adequate amounts of magnesium through diet or supplements have better bone mass density than those consuming low amounts.
More research is needed on the role and optimal dose of magnesium supplements on the risk of osteoporosis, it’s best to pay attention to having a diet abundant in magnesium. If you are worried about meeting your magnesium needs through diet alone, then speak with your healthcare provider for tailored recommendations on supplements.
Dosage: Around 300–400 mg daily, depending on individual requirements.
Also Read: 5 Effective Ways To Build Healthy Bones - Infographic
Boron
Boron is an important trace mineral that holds a crucial role in bone growth and maintenance. It impacts the use of other nutrients needed for bone health including calcium, magnesium, and vitamin D.
A few studies have found that boron supplementation has remarkably reduced bone loss. But more research is needed. Moreover, boron is not found in multivitamin supplements, thus it is easier to consume it through diet by adding boron-rich foods like prunes, raisins and dried apricots.
Vitamin K
Vitamin K holds a vital role in augmenting bone strength and averting bone breakdown. Low levels of vitamin K have been linked to increased risk of bone fractures and low bone density.
Research reveals a protective effect of adequate vitamin K intake on bone density and fractures; however, results are inconclusive on whether vitamin K supplements shied bone health and more research is needed. Thus, it is best to consume foods abundant in vitamin K including green leafy veggies, broccoli and Brussels sprouts.
Note that vitamin K can interfere with numerous medications, including blood thinners. As a result, always discuss with your healthcare provider before taking vitamin K supplements.
Conclusion
Though these supplements may aid in managing osteoporosis, they work best when combined with a nutrient-rich diet, regular weight-bearing exercises, and lifestyle modifications. Always consult a healthcare provider before starting any supplement regimen to ensure proper dosage and to avoid potential interactions or side effects.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
The use of calcium and vitamin D in the management of osteoporosis
John A Sunyecz 1
https://pmc.ncbi.nlm.nih.gov/articles/PMC2621390/
Osteoporosis: the role of micronutrients2, 3
Author links open overlay panel
Nieves Jeri W
https://www.sciencedirect.com/science/article/pii/S0002916523282143
