Take These Bone Support Supplements NOW to Avoid Bone Loss Later
Did you know that poor posture, joint pain, fatigue, and a higher risk of falling can all be traced back to poor bone health? The National Osteoporosis Foundation shared that about 10 million Americans currently have osteoporosis and another 44 million have low bone density. About half of all adults age 50 and older are at risk of breaking a bone. Is this normal? Or is bone loss on the rise? And perhaps most importantly, can anything be done to reduce the risk of developing osteoporosis and keep bone mass high?
What are the most common causes of bone loss?
Bone loss is extremely common among older adults; it is commonly seen as an unavoidable sign of aging. During one's youth, the body produces new bone faster than it breaks old bone down; most people have peak bone mass around age 30. After that, the body continues to build bone mass, but at a slower rate. As this ratio starts to become more and more imbalanced, it places you at an increased risk of fractures, back pain, and more.
An individual's risk of osteoporosis depends on a number of things, but low peak bone mass is one of the greatest risk factors. Maintaining healthy bone mass before you reach age 30 can help to decrease your rate of bone loss. Certain lifestyle habits and unchangeable factors, both before and after age 30, can influence one's risk of osteoporosis. It's not just calcium intake that you need to keep an eye on! Risk factors of osteoporosis include:
Sex: Women age 50 and older have a four times higher rate of osteoporosis and a two times higher rate of osteopenia than men. They also tend to develop bone fractures 5 to 10 years earlier than men.
Age: The risk of osteoporosis increases at about age 30.
Race: People who are white or of Asian descent have an increased risk of osteoporosis.
Family history: Having a parent or sibling with osteoporosis, and especially hip fractures, puts you at greater risk.
Body frame: Men and women with smaller body frames tend to have a higher risk due to a lower peak bone mass.
Hormone levels: Lowered sex hormone levels, such as women actively going through menopause and postmenopausal women's drop in estrogen levels, increase the risk of osteoporosis. Both hypothyroidism and hyperthyroidism also put you at greater risk.
Eating disorders: Being underweight weakens bone.
Medical conditions: Conditions such as celiac disease, inflammatory bowel disease, kidney or liver disease, cancer, multiple myeloma, and rheumatoid arthritis all impact bone density.
Sedentary lifestyle: People who spend a lot of time sitting and rarely participate in physical activity have a higher risk of osteoporosis.
Excessive alcohol consumption:Regular alcohol consumption increases the risk of osteoporosis.
Tobacco use: Frequent tobacco use contributes to weak bones. Some of these risk factors are unchangeable, and some can be reduced with simple lifestyle changes and supplementation! Here are the most important nutrients to look out for in your diet and in supplements.
The Best Bone Support Supplements
1. Calcium: Calcium supplements are one of the most popular bone support supplements on the market. About 99% of the body’s calcium is stored in the skeleton, thus inadequate calcium intake can greatly increase one's risk of bone loss.
Though figures vary depending on rates of poverty and sex, many people in the U.S. do not get enough calcium. Dietary sources of calcium include dairy products, leafy green vegetables, foods made with fortified flour, and fish where you eat the bones such as sardines. The amount of calcium you should consume depends on your diet, age, health, and lifestyle but in general, the Reference Daily Intake (RDI) is 700–1200 mg of calcium per day. High doses of calcium can cause side effects such as constipation and kidney stones, so it's best to speak with a healthcare provider before you add a high dose supplement to your diet.
2. Vitamin D: Vitamin D works hand in hand with calcium by supporting calcium absorption and regulating bone turnover. Vitamin D is usually obtained via sun exposure but good sources of vitamin D in your diet include some fatty fish and cereals. Since vitamin D deficiency is often linked to bone loss, getting enough vitamin D is crucial! Vitamin D supplements are the safest and most reliable way to increase vitamin D levels. Many studies have also found that taking vitamin D and calcium together may reduce the risk of fractures.
3. Collagen: Collagen is the most abundant protein in the human body. It can be found in all the major connective tissues and makes up about a third of the bone. Collagen levels start to decline right around the time that bone loss declines (mid-twenties to the early thirties). Because there are few reliable food sources of collagen, studies have pointed to collagen supplements as a way to manage and prevent bone loss.
4. Magnesium: About 60% of the magnesium in your body can be found in bone tissue. Low magnesium levels are common among women with osteoporosis, and some studies suggest that taking a magnesium supplement may increase bone mass. The RDI of magnesium is 310–320 mg per day for people ages 19–30 years and 400–420 mg per day for people ages 31 and older.
5. Vitamin K: Vitamin K also plays an important role in preventing the loss of bone. While there is no RDI for vitamin K, eating a balanced diet with lots of leafy green vegetables, broccoli, and spinach may provide enough vitamin K to support bone health.
6. Boron: Boron is used to produce other nutrients that are extremely important for bone health including calcium, magnesium, and vitamin D. Consuming boron supplements may help the body to retain these important vitamins and nutrients.
The Bottom Line
When it comes to adding a new supplement to your diet, you should always seek medical advice from a trusted doctor. They may recommend that you do a bone density test to determine your bone mineral density and any nutritional deficiencies that may be negatively affecting your bone health. They may also recommend that you start doing weight-bearing exercises and increasing physical activity to better your chances of maintaining bone strength into your thirties, forties, and beyond. For strong bones, better posture, and less back and joint pain, talk to your doctor about starting a sustainable bone support supplement and exercise routine!
Choosing a selection results in a full page refresh.