Osteoporosis
is defined as a progressive disease that usually affects the quality and
density of bone, respectively. It is also known as brittle bone disease.
Bone
remodeling is a process where there is a continuous cycle of osteoblastic bone
formation and osteoclastic bone resorption. To maintain the process, some
essential nutrients are required. Calcium is the most common of all. Our body
losses calcium every day through nails, urine, sweat, feces, etc. And the body
itself cannot produce calcium. That is why it is very important to add calcium
intake to our daily life eating. If we take less calcium from the required
amount, our body will automatically compensate for it by taking it from the
bones. The more calcium is taken from the bones, the weaker it becomes, and the
more bone loss occurs, and suffers osteoporosis. Lets discuss the best supplements
for osteoporosis
Best supplements for osteoporosis
The
best bone supplement required to maintain the overall structure as well as bone
mass is calcium.
Calcium
is not just responsible to maintain the overall health of bone but also.
- Enables heart to beat
- Blood to clot
- Muscle to contract.
Bone-building supplements for osteoporosis.
The
primary supplements required for osteoporosis are listed below
- Vitamin D
- Magnesium
- Boron
- Vitamin K
- Soy Isoflavones
- Calcium
Whereas,
the secondary supplements required to maintain bone health include
- Zinc
- Selenium
- Copper
- Manganese
- Silicon
Vitamin d
This
is most important for bone health and helps in calcium absorption and also
plays a role in bone turnover.
Sunlight
is one of the finest sources of vitamin D for the human body. People living
near the equator may find it difficult to get exposed to sunlight and obtain
natural vitamin D. Same is the case with the people living near the equator.
According
to the study, more than 400 adults suffer from osteoporosis due to the lack of
vitamin D. Various vitamin D supplements are available in the market to cover
the deficiency.
Sources
of Vitamin D
- Sunlight
- Vitamin D Supplements
- Food
Magnesium
This
is the second most essential mineral required for the human body. More than 60
percent of the bone tissues contain magnesium.
Recommended
Dietary Allowance for magnesium
- 310 to 320 mg per day for people aged between 19 to 30 years
- 400 to 420 mg per day for people ages 31 and above
According to the study, more than 40 percent of the women who suffers from osteoporosis have low magnesium level. Bone mass density will be increased if the required level of magnesium is maintained in the body. Low magnesium level leads to the fracture of the bone.
Best
dietary sources of Magnesium
- whole grains
- Seeds
- Nuts
- legumes
Boron
It is a trace element; however, it is found to play an important role in the overall maintenance and growth of bone.
Recommended
Dietary Allowance for Boron by World Health Organization
- 1–13 mg/day for adults only
Best
dietary sources of boron
- Dried plums
- Dried Apricots
- Raisins
- Prunes
Vitamin k
Vitamin
K is mainly responsible for preventing the breakdown of bone as well as
maintaining bone strength.
Recommended
Dietary Allowance for Vitamin K by World Health Organization
- 55 mcg/day for 4 to 8 years of male and female
- 60 mcg/day for 9 to 13 years of male and female
- 75 mcg/day for 14 to 18 years male and female
- 120 mcg/day for 19 and older males, and 90 mcg/day for 19 and above females
Best
dietary sources of Vitamin K
- Leafy vegetables
- Brussel sprouts
- Broccoli
Soy isoflavones
Commonly
known as phytoestrogens., are a class of antioxidants. The drop in soy
isoflavones in the body results in the breakdown of the bone simultaneously
increasing the risk of osteoporosis.
Postmenopausal
women are likely to have low levels of isoflavones.
Recommended
Dietary Allowance for Soy Isoflavones
- 900mg per/day in postmenopausal women.
- 40 to 110mg per/day in adult males and female
Best
dietary sources of Soy Isoflavones
- portions of cereal
- Potatoes
- Vegetables
- Fruits
- Milk
- Meat
Calcium
Calcium
is the most essential and major mineral in maintaining the structure and
strength of bone. According to the study, an approximate risk of 15 to 30
percent is reduced if calcium supplements are taken.
Calcium
supplements are widely available in the market in chewable as well as liquid
forms and various amounts. The best calcium supplements are the one that meets
your calcium needs, availability, cost, and convenience.
Calcium
carbonate is the best dietary supplement when enough calcium is not taken from
the diet. It is needed to maintain healthy bones, nervous system, heart, and
also muscles.
Calcium
carbonate indirectly reduces heartburn and gives relief to acid indigestion.
Daily calcium intake for adults suggested by the National Institutes of Health
- Adults of 19 to 50 years of age: 1,000 mg daily
- Adult men of 51 to 70 years of age: 1,000 mg daily.
- Adult women of 51 to 70 years of age: 1,200 mg daily
- Adults 71 years and above respectively: 1,200 mg daily.
- Pregnant as well as breastfeeding teenagers: 1,300 mg daily.
- Pregnant as well as breastfeeding adults: 1,000 mg daily.
Best
dietary sources of calcium
- Dairy foods such as milk and cheese
- Green vegetables such as spinach
- Any kind of fortified flour or bread
- Fish
Benefits of bone supplements for osteoporosis
There
are multiple benefits to taking the best bone supplements. Some of them are
listed below
- Increases the overall bone density
- Decreases bone loss
- Maintain the bone mass
- Strengthen the bone structure
- Helps in making bone dense
Benefits of supplements-who should take it on priority?
It
is recommended to have a balanced diet to ensure proper intake of minerals. However,
some people are failed to do so. Conditions are listed below.
- Those having restricted or less access to food.
- Those which extremely poor appetite
- Those suffering from malabsorption
- Most importantly pregnancy and breastfeeding
- Bariatric surgery is commonly known as gastric bypass.
- Those who are completely vegetarian.
It
should be kept in mind that certain supplements have potential side effects and
also interfere with some medications.
The autopsy of best bone building supplements
The
best supplements for osteoporosis include vitamin D, magnesium, boron, vitamin
K, etc. However, supplements alone cannot cure osteoporosis. We need to take
the best bone-building supplements along with daily exercise to maintain the
overall bone mass.
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