As we age, we can lose bone density which can lead to osteoporosis. This is a disease where bones become so thin that they can break. Falls become increasingly more dangerous in older age because bones aren’t as resilient as they used to be. They can break easier and take longer to heal. This can lead to an increased risk of permanent bone deformity as well as infection or other complications that can accompany injury.
However, bone weakness is not a required part of aging. If you keep your bones nice and strong with the proper nutrition and supplements, then you can reduce your risk of developing osteoporosis. Bone is constantly being broken down and remodeled, and therefore requires an adequate supply of nutrients to ensure this cycle continues in a balanced fashion. Below are some great nutrients to keep your bones strong and the best resources for them.
Vitamin D
Vitamin D is probably one vitamin that is the most associated with bones. It is essential for bone health and is involved in calcium absorption. It also helps to regulate the turnover for bone. There are a limited number of food sources and your body naturally makes Vitamin D when you are exposed to the sun. It is a common deficiency because most people don’t get enough sun and the body becomes less efficient at producing vitamin D as we age. Adults need at least 600 IU of Vitamin D for bone health, but some need up to 2000 to increase the levels of Vitamin D above 30 ng/ml. Adults older than 70 need 800 IU of Vitamin D to prevent falls and fractures.
Getting enough Vitamin D can be difficult, especially in the winter or those who live north or south of the equator. Older adults with osteoporosis were more likely to be deficient in Vitamin D, and those who took a supplement were also linked to a lower incidence of osteoporosis over 8 weeks. Vitamin D supplements are a great resource for raising Vitamin D to adequate levels.
Magnesium
Magnesium is another essential mineral that is involved in many reactions in the body. It’s also important for bone health with 60% of the mineral being found in bone tissue. The recommended daily intake for magnesium is 310-310 mg per day people 19-30 and 400-420 mg per day for people 31 and older. There is a greater need for those pregnant and/or breastfeeding. Postmenopausal women found that 40% of women with osteoporosis or low bone density had low circulating magnesium levels. Adults with high magnesium levels in their diets or supplements had better bone density than those with low amounts.
More research is needed to see the role of magnesium supplements on the risk of osteoporosis and bone fractures, but it’s best to consume a diet rich in magnesium-containing foods like nuts, seeds, whole grains and legumes.
Calcium
Calcium is a major component of bone tissue and essential for bone strength and structure. Almost all of your body’s calcium is stored in your skeleton and taking supplements may provide important benefits for prevention and management of osteoporosis. The Institute of Medicine recommends 1,000 mg of calcium a day for adults and 1,200 for women after menopause and men after 70. Dairy is also a great source of Calcium. Drinking a glass of milk or consuming cheese can help you reach adequate levels. The earlier you start, the better it will be for your bones. If you have three servings of dairy products a day, or other calcium-fortified sources like orange juice, leafy green vegetables, and broccoli, you’ll be able to hit your recommended daily value.
Although calcium can provide some benefits, there are some concerns with calcium supplements. One of them is that calcium supplements have been associated with symptoms like constipation, kidney stones, and other digestive issues. There are also concerns that it’s bad for heart health. One review found increase heart attacks in those taking calcium supplements. Other studies have not shown a link between calcium supplements and negative outcomes for heart health.
However, the important thing is that these associations have not been found in those consuming dairy in their diet so it’s important to focus on getting as much calcium as possible through your diet and discussing the potential need for supplements with your healthcare provider.
Boron
Boron is a trace element found to play a critical role in bone growth and maintenance. It affects the use of other nutrients needed for bone health like calcium, magnesium and Vitamin D. There is no recommended daily intake for boron, but 1-3 mg may be beneficial. Postmenopausal women found taking 3 mg of boron per day significantly reduced the excretion of calcium and magnesium in the kidneys. More research linking boron to osteoporosis is necessary, but it’s still a good idea to try and consume some in your diet. The best sources are dried plums, as those have been shown to significantly improve bone density. Other resources for boron include prunes, raisins and dried apricots.
What to do if you have osteoporosis already
If you already have osteoporosis, then it’s important to manage it by trying to meet your daily intake of all the aforementioned vitamins. It may be hard to reverse bone loss, but you can at least slow down the process. It’s also important to make sure your house is safe from fall risks including throw rugs, uneven steps/boards, and slick surfaces. Try to wear non-slip soles and avoid wet surfaces throughout your house. Handrails and other assistive items on the stairs and in the bathroom can also help to prevent falls.
If you happen to have an injury and need assistance, the Diverse Health Services can assist you with daily activities including cleaning, laundry, eating, transportation, medication, and others. Please click on our link to see all of our services.
Resources:
https://www.healthline.com/nutrition/osteoporosis-supplements#other-supplements
https://www.webmd.com/healthy-aging/features/bone-strength#1
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