Supplements for bone health
Q: My mother had osteoporosis and suffered a fall in her 60s that she never recovered from. I am 42, and I want to be proactive about my bone health. What screening do I need, and what supplements are necessary to optimize my bone health? What factors can help me maintain strong bones as I age? A:
Osteoporosis is a condition that causes the bones to thin and lose their strength. When bones become weaker, sudden fractures can occur, even with minimal trauma. A calcium-rich diet is important to maintain optimal bone health and prevent osteoporosis. So, too, is vitamin D, which helps the body absorb calcium to be deposited into bones. The amount of calcium and vitamin D needed to optimize bone health increases with age.
Circulating estrogen also is nurturing to bones. Consider the analogy that calcium and vitamin D are the bricks of the bone and estrogen is the mortar that holds it all together. While both men and women are at risk for developing osteoporosis as they age, women have a greater risk because they start to lose bone mass after menopause due to decreasing estrogen levels. Women can rapidly lose bone mass for up to 10 years after menopause begins.
Many factors contribute to bone loss and increase the risk of osteoporosis.
Family history of osteoporosis or fractures related to osteoporosis.
Nutrition, specifically inadequate calcium and vitamin D consumption. Smoking.
Body weight: A smaller, lighter body weight can increase the risk of decreasing bone mass.
Exercise: A sedentary lifestyle will increase the risk of osteoporosis. Weight-bearing exercises, such as walking, jogging, tai chi and weightlifting, can increase bone strength.
Medication use: Certain medications can lead to thinning of bones with prolonged use.
Race: People of Asian and Caucasian descent are at higher risk, but Black people tend to have more severe bone breaks.
Osteoporosis is typically detected using a quick and painless bone mineral density test. This test is also known as a dual X-ray absorptiometry, or DXA, scan. This test measures the amount of calcium in bone and determines the density of bones.
Screening is usually guided by age, family history and other factors, such as a past fracture or cancer treatment. Your health care team can help determine when you would be eligible to start bone mineral density screening and how often screening should occur.
Menopausal hormone therapy may be recommended for some women to defend their bones against rapid thinning. Also, medications to stop ongoing loss or rebuild lost bone mass may be used.
Regardless of whether you already have osteoporosis, a healthy lifestyle, exercise, a balanced diet, and optimal calcium and vitamin D levels can help prevent ongoing bone loss.
These are the daily recommended guidelines for calcium and vitamin D.
Calcium: Those 50 and younger should strive for 1,000 milligrams daily. Those over 50 should aim for 1,200 milligrams daily.
Vitamin D: Those 50 and younger need 400 to 800 international units daily. Those over 50 should aim for 800 to 1,000 international units daily.
Daily intake goals for calcium include the total amount of calcium from food or supplements combined. When shopping for supplements be sure to look for the United States Pharmacopeia seal or “purified” on the label. Most calcium supplements will need to be taken with food for better absorption. The label will tell you if this is necessary.
With the right lifestyle modifications, you should be able to maintain strong and healthy bones as you age.