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Seven Essential Supplements for Bone Health

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best supplements for bone health
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    Why are strong bones so important for comfortable aging?

    One of the key factors for comfortable aging and longevity is bone health . As you age, the risk of bone loss increases. When bone loss exceeds a certain level, osteoporotic changes develop in the bones, resulting in osteoporosis. In osteoporosis, the bones become so weak that fractures can occur frequently as a result of normal daily activities or minor injuries. These fractures include hip fractures, which can endanger a person’s life. As a result best supplements for bone health is very necessary

    The estimated prevalence of osteoporosis in the world’s adult population is 18.3%. Nearly one in five people have bones so weak that they are prone to fracture. An estimated 1.66  million  hipsterism fractures passed worldwide in 1990. By 2050, 6.26 million hip fractures are expected to occur per year. Approximately 90% of these fractures occur in people over 50 years old, and in most cases we are talking about falls from a height of their own height. alsowomen are at much lesser threatabout doubly as high as men.

    Whatever approach to comfortable aging is, it must include the support of bone health. A number of strategies show potential bone benefit from minerals such as  calcium ,  magnesium ,  potassium ,   zinc , and  vitains D 3  and  K 2 . In addition to supplementation, for the sake of bone health, you should engage in weight-bearing exercise to increase bone mineral density.

    Calcium and Vitamin D

    For many people, strong bones are associated with sufficient levels  of calcium in the body – and for good reason. Considering that 90% of the hard mineralized tissue in bones is made up of calcium and phosphorus, calcium is the main element that supplies 80-90% of the hard mineralized material in best supplements for bone health. The most common recommendation for maintaining healthy bones is to get enough calcium.

    Also quite common are recommendations for taking  vitamin D. Vitamin D works well with calcium as it increases the absorption of calcium from the digestive tract, making more of this mineral available to the body.

    Despite recent controversy surrounding the effectiveness of calcium and vitamin D in preventing osteoporosis and fractures, recent scientific reviews still suggest that calcium and vitamin D intake together reduce the risk of hip fractures in the elderly. Best supplements for bone health is still considered good for bone health, but you need to be careful about calcium.

    Yes, calcium protects bone health, but some studies have found a link between calcium supplementation and heart disease. Calcium supplements, on the other hand, might increase the risk of heart disease and heart attacks, despite the fact that dietary calcium has no negative effect. However, these risks are reduced when calcium is taken with vitamin D. This combination may help prevent the potential increased risk of heart disease seen with calcium alone.

    Magnesium

    In addition to calcium, magnesium is also best supplements for bone health. Magnesium is critical for numerous bodily functions, including vitamin D activation. A study conducted by the European Food Safety Alliance in 2009 obtained enough data to demonstrate a causal relationship between magnesium intake and bone health.

    Low blood magnesium levels are correlated with osteoporosis, with 30-40% of people with osteoporosis showing low magnesium levels in tests. Bone loss is more common in people with low levels of magnesium in the diet, and the risk of fractures is higher in such people. What’s more, low magnesium intake is common. Low magnesium intake is also associated with diabetes, heart disease, stroke, and other chronic diseases, in addition to poor bone health.

    When it comes to magnesium intake, studies show that it brings significant benefits to bone health. Magnesium in general helps maintain bone mineral density, reduces the risk of fractures, and protects against other potentially negative health effects.

    Potassium

    Another mineral that is often overlooked is  potassium . Potassium is also best supplements for bone health that is very important for health. If calcium is the fifth most abundant element in the human body, then potassium is the seventh. It is found primarily in the cells of the body as positively charged ions, which provide an electrical gradient for numerous cellular functions, including nerve cell signaling and brain cell function.

    Adequate potassium intake helps lower blood pressure, which in turn reduces the risk of heart disease and stroke. There is also a growing body of research showing the positive effects of potassium on bone health. There is evidence, albeit conflicting, that alkaline forms of potassium may protect bone health by reducing calcium loss. These forms of potassium can be used to buffer acids in place of calcium, thereby maintaining calcium levels. One meta-analysis supported this effect, showing that ingestion of alkaline forms of potassium reduced acid levels and calcium loss.

    Direct studies of potassium supplementation in people suffering from bone loss have also shown positive results. Potassium has been found to help block excessive bone loss when supplemented properly.

    Zinc

    Another mineral that is somewhat neglected for supporting bone health is   zinc . It also plays an important part in bone health. This mineral is involved in the regulation of bone growth and development. Certain zinc compounds play a role in upregulating or downregulating genes that support bone health. In cases of significant zinc deficiency at various stages of development, people often experience short stature, which resolves quickly with zinc supplementation.

    Curiously, women with osteoporosis have lower bone zinc levels than women with normal bone density. Experiments on cells have shown that zinc stimulates the growth of osteoblasts – bone cells that are responsible for the formation of new bone. Scientific evidence also shows that zinc helps suppress osteoclasts, the cells that break down bone. Osteoclasts are often overactive in osteoporosis.

    Vitamin K

    Initially  , vitamin K  was known as the most important factor in normal coagulation, that is, blood clotting. That is why it got its name from the first letter of the word “coagulation”. It is only more recently that other properties of vitamin K have become apparent. One of the functions of vitamin K is that it helps direct calcium to the bones, stimulating the process of bone mineralization.

    Like zinc, vitamin K stimulates the formation of bone tissue from osteoblasts while reducing bone destruction by osteoclasts. Curiously, the minimum amount of vitamin K required to maintain blood clotting is significantly less than what is required to maintain bone health.

    Low levels of vitamin K in the tests indicate an increased risk of fractures. And a higher dietary intake of vitamin K helps reduce the risk of bone fractures.

    As a nutrient, vitamin K exists in several forms, with vitamin K 2 providing the strongest evidence for bone health benefits . One of the latest reviews of clinical studies conducted among postmenopausal women showed that vitamin K 2  improves bone mineral density and reduces the risk of bone fractures. Scientists have concluded that vitamin K 2  increases bone strength.

    Silicon

    Silicon  is also an essential mineral that plays an important role in bone health. Animal experiments in the 1970s and 1980s suggested its valuable properties. The silicon-deficient chickens had less collagen in their bones, and there was also less calcification in the abnormal areas of the bones.

    In the body, silicon forms connective tissue, with the largest amount found in bones, skin, hair, arteries, and nails. Silicon stimulates the production of connective tissue and osteoblasts for bone formation. It may also improve calcium mineralization in bones. Experiments in which silicon was added to the food of animals revealed an increase in bone strength. Studies in rats comparing a normal diet with a diet deficient in silicon have shown that when silicon is present, the rate of bone formation is increased by 30%.

    Human studies have shown that consuming more than 40 mg of silicon per day from food improves thigh bone density compared to a diet containing less than 14 mg of silicon per day. Most of the clinical studies that have shown a positive effect of silicon on osteoporosis have used injectable forms that have been found to improve bone density. When taken orally, the results of studies have been somewhat mixed. It should be noted that these studies often used low levels of silicon, much less than 40 mg per day, which probably does not provide enough silicon for clinical benefit.

    Of the available forms of silicon, horsetail is known to have a high content of orthosilicic acid. An experiment in postmenopausal women showed that taking horsetail extract with calcium for one year improved vertebral bone mass by about 2.3%.

    conclusions

    You have to keep your bones healthy if you want to age comfortably. By using the right “anti-aging” strategy, bone mineral density can be maintained or improved. Minerals such as  calcium ,  magnesium ,  potassium ,  zinc , and  silicon play an important role in bone health and metabolism. Vitamins D  and  K  are also important for stable bone health. Bone fractures are one of the common causes of premature death. With proper bone nutrient support, especially when combined with resistance exercise, these risks can be reduced.

    Author: Dr. Scott Busing

    Dr. Scott Busing is a naturopathic physician with over fifteen years of experience in the field of integrative medicine. Dr. Scott Busing has helped many patients improve their health. Throughout his career, he has collaborated on a multidisciplinary program for the partial hospitalization of patients with mental illness, and has also treated people suffering from chronic pain at the Integrative Pain Clinic in Southern California. For more information, please visit  www.buesingnaturopathic.com

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