Maintaining good bone health is important as you age.
Good nutrition is key to bone development and strength.
As you get older, you start to lose bone mass.
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Several nutrients are integral to bone health, and these nutrient requirements can often be met through diet alone.
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1.
Calcium
Calciumis a mineral found in the human body and in the foods that we eat.
It is the most abundant mineral in the body.
As much as 98% of the calcium in the body is found in the bones.
Calcium is needed to build and maintain healthy bones.
Bone remodeling occurs every day in the body.
When withdrawals exceed the deposits, bones can weaken.
Calcium requirements vary by age and sex and range from 1,000 to 1,300 milligrams (mg) daily.
Higher amounts are needed during adolescence, pregnancy, breastfeeding, and for adults over 70.
Calcium Supplements
Supplementation is generally only advised if you might’t meet your calcium needs through diet alone.
Multivitamin preparations generally contain less calcium than a single calcium supplement.
Calcium is available in several different forms.
Calcium carbonate tends to be cheaper but should be taken with food.
Calcium citrate can be taken at any time of the day.
It may also be a better option for older individuals who have less stomach acid production.
Too much calcium can lead to other health problems or potential side effects.
Decliningestrogenlevels during menopause alter bone remodeling, leading to reduced bone mass.
Calcium and vitamin D supplementation increased hip BMD but did not reduce hip fractures.
Supplementation also led to an increased risk ofkidney stones.
Vitamin D
Vitamin Dis a fat-soluble vitamin found in some foods and added to others.
It isavailable as a supplementas well.
Vitamin D is also made in the body when exposed to ultraviolet (UV) light from the sun.
Vitamin D promotes calcium absorption and is needed for bone remodeling.
Not having enough vitamin D can weaken bones and make them brittle.
In children, severe vitamin D deficiency can lead torickets, a condition that weakens bones.
Vitamin D requirements vary by age and range from 400 to 800 IU.
Vitamin D can be added to calcium supplements and multivitamins or supplemented as a single nutrient.
People who are vitamin D deficient will usually take a supplement as a single vitamin D dose.
Talk to your healthcare provider if you think supplementing is necessary for you.
Therefore, it does not recommend taking vitamin supplements to prevent fractures in otherwise healthy adults.
When calcium or vitamin D needs are not met through food alone, supplementation is advised.
Magnesium
Magnesium is also needed to build and maintain healthy bones.
There is a positive relationship between higher magnesium intake and BMD.
Women with osteoporosis have also been found to havelower magnesium levels.
One study foundmagnesium supplementationreduced bone loss in postmenopausal women with osteoporosis.
Eating a variety of healthy foods will help meet magnesium needs.
Vitamin K
Vitamin Kis a fat-soluble vitamin that functions as a coenzyme for bone metabolism.
Higher vitamin K intakes have been linked to higher BMD.
A few studies showed that vitamin K supplementation improved BMD in postmenopausal women.
However, more recent clinical trials found no effect of vitamin K on BMD.
Boron
Boronis a trace element found in some foods.
It is also available as a supplement.
Boron is not considered an essential nutrient, and therefore, there is no RDA for boron.
Isoflavones
Isoflavonesare compounds found in soy products.
They have an estrogen effect on the body.
Three common isoflavones include genistein, daidzein, and glycitein.
A recent meta-analysis concluded that after menopause, soy isoflavones are effective in slowing bone loss.
Precautions When Taking Supplements
Supplementing may not be appropriate for everyone.
Additionally, some supplement forms may not be recommended.
Be sure to read the full supplement facts label and the ingredients before taking a supplement.
Any calcium supplements that also contain dolomite should be avoided.
Excess amounts of vitamin A through supplementation may lead to bone loss.
Who Should Take Supplements for Bone Health?
Supplementation is recommended for individuals unable to meet calcium or vitamin D requirements through diet alone.
Meeting calcium and vitamin D requirements is especially important.
Other nutrients, such as magnesium and vitamin K, can also help support healthy bones.
Routine calcium and vitamin D supplementation in postmenopausal women is not recommended unless a deficiency exists.
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