Medically reviewed by Melissa Nieves, LND
Maintaining good bone health is important as we age. Good nutrition is essential for bone growth and strength.
As they grow, they begin to lose bone mass. Continuous weight loss causes osteoporosis (decreased bone mass and bone mineral density) and increases the risk of bone fractures.
Many nutrients are important for bone health and these nutritional needs can only be met through food. However, calcium and vitamin D supplements may be useful for some people when dietary requirements cannot be met.
This article reviews the nutrients that are important for bone health and whether you need to supplement them, as well as the best practices for doing so.
Bone health supplements: are they necessary?
Supplementation is recommended in some situations and only for certain nutrients, such as calcium and vitamin D. Most research on dietary supplements focuses on calcium and vitamin D for bone health.
Although important for bone health, other nutrients such as magnesium and vitamin K lack sufficient research to support regular supplementation.
In general, a good diet is important for bone health. Some nutrients that play an important role in bone health include:
Calcium: Builds and maintains healthy bones.
Vitamin D: helps calcium absorption and bone repair.
Magnesium: helps the development of bone structure; Levels of parathyroid hormone and vitamin D, which control bone health, are affected
Phosphorus: Most phosphorus is found in bones; Bones help regulate phosphorus balance
Vitamin K: required for enzymes involved in bone metabolism.
Boron: Can help calcium metabolism and bone formation.
Soy isoflavones: Provide estrogen which helps reduce bone loss.
All important nutrients can be obtained through a healthy diet. Therefore, providing additional nutrition is not needed routinely to maintain bone health. The case may be different in people who are deficient in calcium or vitamin D and need supplements to meet the recommended intake.
Football
Calcium is a mineral found in the human body and the food we eat. It is the most abundant mineral in the body. 98% of the body's calcium is found in bones.
Calcium is needed to form and maintain healthy bones. Bone remodeling occurs every day in the body. This remodeling is thought to be similar to a bank account in that calcium storage and withdrawal occurs in the bones. If your withdrawals exceed the amount of your deposits, your bones may become weak.
Calcium requirements vary by age and gender and range from 1,000 to 1,300 milligrams (mg) per day. Higher doses are required in adolescence, pregnancy, breastfeeding and in adults over 70 years of age.
Food sources of calcium include:
Dairy products such as milk, yogurt and cheese.
Soy products such as soy milk, tofu and tempeh
Orange juice is enriched with calcium.
Canned salmon and sardines
Onions or mustard greens, spinach and cabbage
Some antacids, such as Tums and Rolaids, contain calcium carbonate. This amount of calcium should be included in your daily calcium intake.
Calcium supplement
Supplementation is generally recommended only if calcium needs cannot be met through food alone.
Calcium is available as a single dietary supplement, as a calcium and vitamin D supplement, or as a multivitamin preparation. Multivitamin preparations generally contain less calcium than single calcium supplements.
Football comes in many forms. Calcium carbonate and calcium citrate are the most common, but calcium gluconate, calcium lactate, and calcium phosphate are also options.
Even though calcium carbonate is free, it must be consumed with food.
Calcium citrate can be consumed at any time of the day. It may also be a better choice for older people who have low stomach acid production.
Calcium supplements for bone health: what the research says
Historically, calcium supplements were recommended for menopausal or postmenopausal women, but this is now considered controversial. Too much calcium can cause health problems or other side effects.
A decrease in estrogen levels during menopause interferes with bone remodeling, thereby reducing bone mass. Some (but not all) studies show that calcium supplementation increases bone mass (BMD) and reduces fractures.
A large clinical trial randomly assigned more than 36,000 postmenopausal women to receive 1,000 mg of elemental calcium and 400 international units (IU) of vitamin D or placebo (a treatment without the active ingredient given to the control group during the study). Calcium and vitamin D supplementation increases hip bone mineral density but does not reduce hip fractures. Supplementation also increases the risk of kidney stones.
However, a recent meta-analysis found no support for calcium or vitamin D supplementation to improve bone mineral density in premenopausal women.
Some studies have also found an increase in heart problems with calcium supplements in postmenopausal women. This means that for some people, the risks of supplements may outweigh the benefits.
Because of these data, the US Preventive Services Task Force (USPSTF) does not recommend calcium and vitamin D supplementation to prevent bone fractures in healthy people.
Vitamin D
Vitamin D is a fat-soluble vitamin found in some foods and added to others. Also available as an add-on. Vitamin D is produced in the body when exposed to the sun's ultraviolet (UV) rays.
Vitamin D increases calcium absorption and is necessary for bone formation. Lack of sufficient vitamin D can weaken bones and cause fractures. Severe vitamin D deficiency in children can cause rickets, which weakens bones.
Vitamin D requirements vary depending on age and range between 400 and 800 IU. The recommended daily dose (RDA) for young adults is 600 IU and for adults over 70 years is 800 IU.
Vitamin D is found in many foods, for example:
Fish such as trout, salmon and sardines.
Mold
egg
Milk enriched with vitamin D, soy milk, nut milk, and oat milk
Cereals fortified with vitamin D
Vitamin D supplements
If you can't meet your vitamin D needs from food alone, you may need a supplement. It is now very common to carry out laboratory tests to detect vitamin D deficiency, which can indicate whether you need to drink more.
Vitamin D can be added to calcium supplements and multivitamins or taken as a single ingredient. People with vitamin D deficiency often take supplements as part of their vitamin D intake.
If you think supplements are important for you, talk to your doctor.
Vitamin D supplements for bone health: what the research says
When it comes to vitamin D supplements for bone health, research tells a similar story with calcium.
A systematic review found that supplementation improved vitamin D status and bone remodeling in postmenopausal women. Another systematic review and meta-analysis found that vitamin D supplementation increases bone mineral density.
However, after reviewing the data, the USPSTF concluded that vitamin D supplementation did not reduce the number of falls or fractures. Therefore, taking vitamin supplements to prevent bone fractures is not recommended in healthy adults.
Calcium and vitamin D supplements for bone health
Calcium and vitamin D play an important role in maintaining bones. If calcium or vitamin D needs are not met through food alone, dietary supplementation is recommended.
The Food and Drug Administration (FDA) supports health claims for the use of calcium and vitamin D supplements to reduce osteoporosis, an age-related disease characterized by loss of bone mass and density. However, this is only necessary if you cannot meet your daily needs with diet alone.
magnesia
Magnesium is needed to form and maintain healthy bones. There is a positive correlation between high levels of magnesium and bone mineral density. Women with osteoporosis are also known to have lower serum magnesium levels.
A study found that magnesium supplements reduced bone loss in postmenopausal women with osteoporosis.
The recommended daily dose of magnesium for adults ranges between 310 mg and 420 mg per day. Foods with sufficient amounts of magnesium improve bone health. Eating a variety of healthy foods can help meet your magnesium needs.
Food sources of magnesium include:
Almonds and walnuts
peanut butter
Father
spinach
A diet containing sufficient amounts of magnesium improves bone health, but more research is needed to determine whether supplements play a role in preventing bone loss, osteoporosis, or fractures.
Read more: Magnesium and Vitamin D: Benefits, Dosage, and Why You Should Consider Both
Vitamin K
Vitamin K is a fat-soluble vitamin that acts as a coenzyme for bone metabolism.
Higher vitamin K levels are associated with higher bone mineral density. Several studies show that vitamin K supplementation increases bone mineral density in postmenopausal women. However, recent clinical studies have found no effect of vitamin K on bone mineral density.
Vitamin K requirements for adults range from 90 to 120 micrograms (mcg) per day. Vitamin K needs can be easily met through diet. Foods that are good sources of vitamin K include:
Green leafy vegetables such as kale, kale, spinach, turnip greens and broccoli.
Soybeans, edamame and soybean oil
Canned cucumber or carrot juice
More research is needed before vitamin K supplements can be routinely recommended for bone health.
trumpet
Boron is an element present in some foods. Also available as an add-on. The function of boron in the body is unclear, but it is found in bones and is thought to play a role in calcium metabolism and bone formation.
Boron is not considered an essential nutrient and therefore there is no recommended daily intake for boron.
Primary research on boron for bone health is mixed, and there is not enough scientific evidence to support boron as a bone health supplement.
isoflavones
Isoflavones are compounds found in soy products. They have an estrogenic effect on the body. Three common isoflavones include genistein, daisin, and glycyrrhizin.
Studies have examined the effects of isoflavones on postmenopausal bone loss, but study protocols and results have been conflicting.
In research, soy isoflavones increased calcium retention in bones compared to placebo. A clinical study showed that supplementation with 120 mg of soy hypocotyl isoflavone per day reduced overall bone loss, but did not slow bone loss at the fracture site.
A recent meta-analysis concluded that soy isoflavones are effective in reducing postmenopausal bone loss.
However, it is difficult to draw conclusions and provide guidance from isoflavone supplementation data because:
Supplements include genistein, dizine or glycite in various forms and amounts.
The amount of isoflavones used in this study varied
Results may vary depending on race, age, or whether a person is premenopausal, perimenopausal, or postmenopausal.
More research is needed before isoflavones can be used as standard practice to prevent further bone loss and fractures. Meanwhile, adding soybeans, tofu, tempeh, and soy milk to your diet will provide you with isoflavones.
Warnings when taking supplements
This supplement may not be suitable for everyone. Additionally, some additional modules may not be recommended.
If you have kidney disease or a history of kidney stones, discuss your calcium needs with your GP before taking supplements.
Be sure to read the entire supplement label and ingredients before taking the supplement. Any calcium supplements containing dolomite should be avoided.
Excessive vitamin A supplementation can cause bone loss.
Nutrients such as boron, magnesium, phosphorus, and vitamin K are important for bone health, but there is not enough research to support regular supplementation of these nutrients.
Who should take bone health supplements?
Always talk to a healthcare professional before taking supplements and make sure the supplement and dosage are right for your needs.
This supplement is recommended for people who cannot meet their calcium or vitamin D needs through food alone.
You may want to consider integration if:
You have a history of bone fractures due to osteoporosis.
They risk falling.
You have been diagnosed with osteoporosis and a calcium or vitamin D deficiency.
People at risk of disability may include:
People who follow a vegan diet.
People with lactose intolerance or milk allergy.
Women with dementia are associated with eating disorders, orthorexia (an obsession with eating healthy foods), or overeating with excessive exercise (six months or more without menstruation).
Key recipient
Supplement use should be determined individually and by a health professional, such as a dietitian, pharmacist, or registered health care provider. No supplement is intended to treat, cure, or prevent disease.
When considering calcium or vitamin D supplements, keep the following in mind.
Regular supplements are generally not recommended for adults.
This supplement is only suitable for people who cannot meet their calcium and vitamin D needs through food alone.
As discussed with your doctor, choose the right amount of supplement.
Consider which form of calcium (calcium carbonate and calcium citrate) or vitamin D is best for you.
Choose a calcium supplement that contains vitamin D for better absorption.
If you take several doses of calcium each day, spread them out throughout the day for better absorption.
Do not exceed the maximum limit of 2,500 milligrams of calcium per day.
Do not exceed the upper limit for vitamin D, which is 4000 IU per day.
More ways to support bone health
There are other ways to improve bone health:
Make time for exercise, especially weight-bearing activities such as walking, running, or jogging to help build bone strength.
Include enough protein in your diet.
Avoid excess salt.
Avoid excessive caffeine consumption.
Do not use tobacco products.
Limit alcohol.
Related: Everything you need to know to prevent osteoporosis
instructions
Many nutrients play a role in bone health. It is very important to meet the needs of calcium and vitamin D. Other nutrients such as magnesium and vitamin K help maintain healthy bones. If you don't get enough calcium or vitamin D in your diet, you may need to take supplements.
Regular calcium and vitamin D supplementation is not recommended in postmenopausal women unless they are deficient. Other supplements, such as vitamin K and magnesium, require more research before they can be recommended for bone health.
Read the original article on Verywell Health.