Osteoporosis is a progressive disease that affects bone density and quality, leading to an increased risk of bone fractures and poor quality of life.
Bone is constantly in a cycle of breaking down and rebuilding. This process is known as bone remodeling and requires an adequate supply of certain nutrients.
As a result, some may wonder if certain nutritional supplements, in addition to an overall healthy diet, can help prevent and manage the disease.
Vitamin D is essential for bone health. Plays a key role in calcium absorption and helps regulate bone turnover.
Given the limited number of dietary sources of this vitamin, including fatty fish, dairy products, and fortified cereals, most people obtain vitamin D through exposure to sunlight.
However, getting adequate amounts of vitamin D through sun exposure can be difficult during the winter, and for those who spend most of their time indoors.
Additionally, people who live far north or south of the equator are at even higher risk of vitamin D deficiency due to limited sun exposure for 2-5 months of the year.
A study involving 400 older adults found that people with osteoporosis were more likely to be vitamin D deficient. Of those, taking a daily vitamin D supplement was also associated with a lower incidence of osteoporosis over 8 weeks.
That said, while vitamin D supplementation may be beneficial for people who are deficient in this vitamin, research has found no benefit from vitamin D supplementation once blood levels are at or above sufficiency levels .
Magnesium is an essential mineral that is involved in more than 300 reactions in your body. It is also important for bone health, as approximately 60 percent of this mineral is found in bone tissue.
The RDA for magnesium is 310-320 mg per day for people ages 19 to 30, and 400-420 mg per day for people age 31 and older. Requirements are also slightly increased during pregnancy and lactation.
A study in 51 postmenopausal women found that 40 percent of women with osteoporosis or low bone density had low levels of circulating magnesium.
Additionally, several studies in adults have found that people who consume higher amounts of magnesium through their diet or supplements have better bone density than those who consume low amounts.
While adequate magnesium intake has been associated with benefits for bone density, research is divided on whether this benefit translates to a lower risk of bone fractures.
Since more research is needed on the role and optimal dosage of magnesium supplementation in the risk of osteoporosis and bone fractures, it is best to focus on consuming a diet rich in magnesium-containing foods, such as nuts, seeds, whole grains and legumes.
Boron is a trace mineral that plays a critical role in bone growth and maintenance. It affects the use of other nutrients necessary for bone health, such as calcium, magnesium and vitamin D.
Currently, there is no established recommended daily intake for boron. However, based on current research, it is believed that 1 to 3 mg of boron per day may be beneficial.
An older study in postmenopausal women found that taking 3 mg of boron per day significantly reduced calcium and magnesium excretion in the kidneys.
Additionally, a study in rats with osteoporosis found that boron supplementation significantly reduced bone loss. However, studies confirming this effect in humans are currently lacking.
As dried plums are one of the best dietary sources of boron, limited research has examined the relationship between dried plum intake and bone density in humans.
Vitamin K plays an important role in maintaining bone strength and preventing bone breakage. Low levels of vitamin K have been associated with an increased risk of bone fractures and low bone density.
There is currently no defined Recommended Daily Intake for vitamin K. Instead, the Adequate Intake for adults over the age of 18 is set at 90 mcg per day for women, and 120 mcg per day for men.
Although research suggests a protective effect of adequate vitamin K intake on bone density and fractures, it is inconclusive whether vitamin K supplementation protects bone health.
Since more research is needed on the role of vitamin K supplementation in osteoporosis and related fractures, it may be best to eat foods rich in vitamin K, such as green leafy vegetables, broccoli, and Brussels sprouts.
Isoflavones are a class of antioxidants often called phytoestrogens. They are similar in structure to the hormone estrogen and can bind to and activate estrogen receptors in your body.
During menopause, estrogen levels in the body decrease. This drop in estrogen can lead to bone breaking down faster than it can be formed, resulting in an increased risk of developing osteoporosis.
Research suggests that soy isoflavones may help combat this calcium loss from bone and reduce the rate of bone turnover.
A review of 19 studies in postmenopausal women found that taking soy isoflavone through supplementation significantly increased bone mineral density by 54 percent and reduced marker bone resorption by 23 percent, compared to their baseline values.
Similarly, another review of 52 studies showed significant improvements in bone density with soy isoflavone supplementation in studies lasting at least one year.
Calcium is an important component of bone tissue and essential for bone strength and structure. In fact, approximately 99 percent of the calcium in your body is stored in your skeleton.
The current recommended daily intake for calcium ranges from 700 to 1,200 mg per day, with higher needs during certain stages of life, including childhood and adolescence, pregnancy and lactation, women over 50 years of age, and all adults older than 70
Although adequate calcium intake throughout your life is important for bone health, research on the potential benefits of taking calcium supplements for the prevention and management of osteoporosis is conflicting.
A review of 8 studies found that calcium and vitamin D supplements were linked to a 15 percent to 30 percent reduction in fracture risk in both middle-aged and older adults.
However, another review of 33 studies found that calcium supplementation, either alone or in combination with vitamin D, was not associated with a reduced risk of fractures in older adults living at home, compared with placebo.
Potential Concerns with Calcium Supplements
There are some concerns about taking large doses of calcium through supplements.
For example, calcium supplements have been associated with symptoms such as constipation, kidney stones, and other digestive problems. There are also some concerns that they may be bad for heart health.
Since dietary calcium intake has not been linked to these side effects, it is best to focus on meeting your calcium needs through your diet, and discuss the possible need for supplements with a medical professional.
Several trace minerals play essential roles in bone health, and can support bone density and reduce the risk of fractures. These include: