Dietary supplements to maintain bone health in women

Bades to maintain bone health in women: full management

1. Hormonal background and bone health: inextricable connection

Women’s health of bones is inextricably linked with hormonal background, primarily with estrogens. Estrogens play a key role in maintaining the density of bone tissue, stimulating the activity of osteoblasts (cells building bones) and suppressing the activity of osteoclasts (cells that destroy the bone). During the reproductive age, the level of estrogens is usually high enough, which provides stable bone mass.

However, with the onset of menopause, the level of estrogen decreases sharply. This leads to an imbalance between the processes of bone formation and bone resorption, in which the destruction of the bone prevails over its restoration. It is this process that is the main reason for the development of osteoporosis in women in the postmenopausal period.

In addition to menopause, other factors can affect hormonal background and bone health, such as:

• Premature menopause: The menopause, which has occurred up to 45 years, significantly increases the risk of osteoporosis due to a longer period of estrogen deficiency.
• Amenorrhea: The absence of menstruation for a long time (more than 6 months) can be caused by various causes, including excessive physical activity, eating disorders, hormonal disorders. Amenorrhea leads to a decrease in estrogen levels and, as a result, to the loss of bone mass.
• Thyroid diseases: Hyperthyroidism (increased thyroid activity) can accelerate the process of bone resorption, leading to a decrease in bone density.
• Taking some drugs: Some drugs, such as glucocorticosteroids (prednisone, dexamethasone), can negatively affect the health of bones, suppressing the activity of osteoblasts and increasing the risk of fractures.

2. The role of calcium in maintaining bone health

Calcium is the main mineral that makes up bone tissue. About 99% of calcium in the body is contained in bones and teeth, providing their strength and hardness. Insufficient calcium consumption leads to a decrease in bone density and increases the risk of osteoporosis.

The recommended daily dose of calcium for women depends on age and physiological state:

• Women 19-50 years old: 1000 mg per day
• Women over 50 years old: 1200 mg per day
• Pregnant and lactating women: 1000-1300 mg per day

It is important to receive calcium not only from dietary supplements, but also from food sources. Good sources of calcium are:

• Dairy products: Milk, yogurt, cheese (especially hard varieties)
• Green sheet vegetables: Cabbage, spinach, broccoli
• Fish with bones: Sardins, salmon (canned)
• Enriched products: Calcium enriched juices, cereals, tofu

When choosing a dietary supplement with calcium, attention should be paid to the form of calcium. The most common forms:

• Calcium carbonate: It contains the largest amount of elementary calcium, but requires an acidic environment for absorption, so it is better to take it during eating.
• Calcium citrate: It is easier to digest than calcium carbonate, and can be taken regardless of food intake. It is especially recommended for people with reduced acidity of the stomach.
• Calcium gluconate, calcium lactate: They contain less elementary calcium, but are well absorbed.

Additionally, it should be borne in mind that the excessive consumption of calcium (more than 2500 mg per day) can be harmful and increase the risk of developing renal stones and other health problems.

3. Vitamin D: the key to the absorption of calcium and bone health

Vitamin D plays an important role in the absorption of calcium from the intestines. Without a sufficient amount of vitamin D, the body cannot effectively use calcium to build and maintain bone tissue. Vitamin D deficiency can lead to a decrease in bone density, an increase in the risk of fractures and the development of osteomination (softening of bones).

Vitamin D is synthesized in the skin under the influence of sunlight. However, in the winter season, as well as in people living in the northern latitudes, the synthesis of vitamin D may be insufficient. In addition, some factors, such as age, obesity, use of sunscreens, can reduce the effectiveness of vitamin D.

The recommended daily dose of vitamin D for women depends on the age and the presence of risk factors:

• Women 19-70 years old: 600 IU (international units) per day
• Women over 70 years old: 800 me per day
• Women with vitamin D deficiency: Doses can be higher, depending on the level of vitamin D in the blood (determined by analyzes)

Sources of vitamin D:

• Sunlight: The best source, but depends on the time of year, breadth and other factors.
• Fat fish: Salmon, tuna, sardines
• Egg yolks: Contain a small amount of vitamin D.
• Enriched products: Enriched with vitamin D milk, juices, cereals.
• Bades with vitamin D: The most reliable way to provide sufficient consumption of vitamin D, especially in the winter season.

There are two main forms of vitamin D:

• Vitamin D2 (ergocalciferol): Produced from plants.
• Vitamin D3 (cholecalciferol): It is produced in the skin under the influence of sunlight and is contained in animal products.

Vitamin D3 is more effective than vitamin D2 in an increase in vitamin D levels in the blood.

Before taking dietary supplements with vitamin D, it is recommended to take a blood test for vitamin D to determine the necessary dosage. Excessive consumption of vitamin D (more than 4000 IU per day) can be toxic and lead to hypercalcemia (an increased level of calcium in the blood).

4. Vitamin K2: directs calcium into the bone and prevents its deposition in the vessels

Vitamin K2 plays an important role in the regulation of calcium metabolism. It activates osteocalcine protein, which connects calcium and transports it to the bones, contributing to their strengthening. In addition, vitamin K2 activates the Matrix GLA protein, which prevents calcium deposition in soft tissues, such as vessels, which reduces the risk of developing cardiovascular diseases.

There are two main forms of vitamin K2:

• MK-4 (Menahinon-4): It has a short period of half -life and is quickly metabolized in the body.
• MK-7 (Menahinon-7): It has a longer half -life and lasts longer in the body.

Studies show that the MK-7 is more effective than the MK-4 in improving bone health.

Sources of vitamin K2:

• Enzymed products: NATTO (fermented soybeans), sauerkraut, kimchi
• Animal products: Meat, eggs, dairy products (especially hard cheeses)
• Bades with vitamin K2: It can be useful for people who do not use enough products rich in vitamin K2.

The recommended daily dose of vitamin K2 varies, but usually from 90 to 120 mcg. It is important to note that vitamin K2 can interact with some drugs such as anticoagulants (warfarin). Therefore, before taking dietary supplements with vitamin K2, it is necessary to consult a doctor.

5. Magnesium: An important mineral for the health of bones and general well -being

Magnesium is involved in more than 300 enzymatic reactions in the body, including processes associated with bone formation and calcium metabolism. Magnesium contributes to the absorption of calcium, activates vitamin D and regulates the activity of osteoblasts and osteoclasts.

Magnesium deficiency can lead to a decrease in bone density, increase the risk of fractures and the development of osteoporosis. In addition, magnesium deficiency can cause muscle cramps, fatigue, headaches and other unpleasant symptoms.

Sources of magnesium:

• Green sheet vegetables: Spinach, Mangold, broccoli
• Nuts and seeds: Almonds, cashews, pumpkin seeds
• Legumes: Black beans, lentils, chickpeas
• Whole grain products: Brown rice, oatmeal
• Avocado
• Dark chocolate
• Dietary dietary supplements with magnesium: It can be useful for people who do not get enough magnesium from food.

There are various forms of magnesium, each of which has its own features of assimilation:

• Magnesium oxide: It contains the largest amount of elementary magnesium, but is poorly absorbed.
• Magnesium citrate: It is well absorbed and has a slight laxative effect.
• Magnesium glycinate: It is well absorbed and does not cause a laxative effect.
• Magnesium tronate: It penetrates the brain well and can improve cognitive functions.

The recommended daily dose of magnesium for women is 310-320 mg. Before taking dietary supplements with magnesium, it is recommended to consult a doctor, especially if you have any kidney diseases.

6. Other important nutrients for bone health

In addition to calcium, vitamin D, vitamin K2 and magnesium, there are other nutrients that play an important role in maintaining bone health:

• Vitamin C: It is necessary for the synthesis of collagen, which is the main structural protein of bone tissue. Vitamin C also has antioxidant properties that protect the bones from damage to free radicals.
• Vitamin B12: Participates in bone metabolism and contributes to its strengthening. Vitamin B12 deficiency can lead to a decrease in bone density and increase the risk of fractures.
• Zinc: It is necessary for the activity of osteoblasts and the synthesis of collagen. Zinc deficiency can slow down the process of bone formation.
• Copper: Participates in the synthesis of collagen and elastin, which provide the strength and flexibility of bone tissue.
• Manganese: It is necessary for the activity of enzymes involved in bone formation.
• Brown: Can improve the absorption of calcium and vitamin D.
• Silicon: Participates in the formation of bone tissue and contributes to its strengthening.

These nutrients can be obtained from a variety of and balanced nutrition, including fruits, vegetables, whole grain products, nuts, seeds and products of animal origin. In some cases, in the presence of a deficiency, dietary supplements may be required.

7. Phytoestrogens: plant compounds imitating the effect of estrogen

Phytoestrogens are plant compounds that have estrogen -like activity. They can contact estrogen receptors in the body and have a weak estrogenic effect. Phytoestrogens can be useful for women during menopause, when the level of estrogen decreases.

Some studies show that phytoestrogens can help maintain bone density and reduce risk of fractures in women in the postmenopausal period. However, additional studies are needed to confirm these results.

The main types of phytoestrogens:

• Isoflavons: Contained in soy products (tofu, soy milk, edamama), red clover, chickpe and lentils.
• Lignans: Contained in flaxseed, sesame seeds, sunflower seeds, whole grain products, vegetables and fruits.
• Heads the sand Contained in the sprouts of alfalfa, clover and soybeans.

Reception of dietary supplements with phytoestrogens can be useful for women during menopause, but before use it is necessary to consult a doctor, as they can interact with some drugs and are not recommended for certain diseases.

8. Collagen: structural protein for bone strength and flexibility

Collagen is the main structural protein of bone tissue, which is about 30% of its mass. Collagen provides strength and flexibility of bones, and also helps to restore them after injuries. With age, the synthesis of collagen in the body decreases, which can lead to a decrease in bone density and increase the risk of fractures.

Reception of dietary supplements with collagen can help maintain bone health, stimulating the activity of osteoblasts and increasing collagen synthesis in bone tissue. Some studies show that the intake of collagen can improve bone density, reduce the risk of fractures and reduce joint pain.

There are various types of collagen, but the most important is the most important collagen of I and III types.

Collagen sources:

• Bone broth
• Gelatin
• Animal skin and cartilage
• Bades with collagen: Can be obtained from various sources, such as beef, pork, fish and chicken.

When choosing a dietary supplement with collagen, attention should be paid to the form of collagen. Hydrolyzed collagen (collagen peptides) is easier to absorb by the body.

9. Exercise and bone health

Physical exercises play an important role in maintaining bone health throughout life. Exercises with weight load (walking, running, dancing, strength training) stimulate the activity of osteoblasts and increase bone density.

Regular physical exercises help:

• Increase bone density
• Improve coordination and balance, reducing the risk of falls
• Strengthen the muscles supporting the bones
• Improve the overall health and well -being

It is recommended to combine exercises with weight load with exercises for flexibility and balance (yoga, tai-chi) to achieve the maximum effect.

Before starting physical exercises, you need to consult a doctor, especially if you have any diseases.

10. Life and bone health: bad habits and useful strategies

The lifestyle has a significant impact on the health of bones. Some habits can increase the risk of osteoporosis, while others contribute to maintaining bone health.

Bad habits:

• Smoking: Smoking reduces the level of estrogen, worsens the absorption of calcium and reduces bone density.
• Alcohol abuse: Alcohol abuse can negatively affect the activity of osteoblasts and increase the risk of fractures.
• Excessive caffeine consumption: Excessive caffeine consumption can increase calcium elimination from the body.
• Sedentary lifestyle: A lack of physical activity leads to a decrease in bone density.
• Unstable nutrition: Insufficient consumption of calcium, vitamin D and other important nutrients can lead to a decrease in bone density.

Useful strategies:

• Balanced diet rich in calcium, vitamin D and other important nutrients.
• Regular physical exercises with weight load.
• Refusal of smoking and abuse of alcohol.
• Moderate caffeine consumption.
• Regular examinations for assessing the state of bones (densitometry).
• Sufficient stay in the sun for the synthesis of vitamin D.
• Maintaining a healthy weight.

11. Bades and drugs for the treatment of osteoporosis: interaction and precautions

Bades can be useful for maintaining bone health and preventing osteoporosis, but they are not replacing drugs intended for the treatment of osteoporosis.

Medicines for the treatment of osteoporosis:

• Bisphosphonates: (Alendronate, rishedronate, ibandronate, zoledronic acid) are the most common drugs for the treatment of osteoporosis. They slow down the process of bone resorption and increase the density of bones.
• Selective estrogen receptor modulators (SMER): (Raloxifen) – imitate the effect of estrogens on bone tissue, increasing its density.
• Paratyroid hormone (PTG): (Teriparapytide) – stimulates the activity of osteoblasts and promotes bone formation.
• Denosumab: – Monoclonal antibody, which blocks the formation of osteoclasts and slows down the process of bone resorption.
• Romosozumab: – Monoclonal antibody, which stimulates bone formation and slows down bone resorption.

It is important to remember that drugs for the treatment of osteoporosis can have side effects. Before starting treatment, it is necessary to consult a doctor and discuss all possible risks and advantages.

With the simultaneous administration of dietary supplements and drugs, it is necessary to take into account the possibility of interaction between them. Some dietary supplements can affect the effectiveness of drugs or enhance their side effects.

For example, calcium preparations can reduce the absorption of bisphosphonates, so they should be taken with an interval of at least 2 hours. Vitamin K2 can interact with anticoagulants (warfarin), so before taking dietary supplements with vitamin K2, it is necessary to consult a doctor.

12. Diagnostics of the state of bones: densitometry

Densitometry is a method for measuring bone density. It allows you to evaluate the risk of osteoporosis and fractures. Densitometry is recommended:

• Women over 65 years old.
• Women in the postmenopausal period with risk factors for the development of osteoporosis.
• Women with fractures that occurred with slight injury.
• People taking medications that can negatively affect bone health (glucocorticosteroids).
• People with diseases that can lead to a decrease in bone density (rheumatoid arthritis, celiac disease, Crohn’s disease).

The most common densitometry method is a two -energy X -ray absorphytium (DXA). DXA is a safe and painless method that allows you to measure the density of bones in the lumbar spine and thigh.

The results of densitometry are expressed in the form of a T-criterion, which shows how the patient’s bones are different from the density of the bones of healthy young people.

• T -criteria from -1.0 and above: Normal bone density.
• T -criterion from -1.0 to -2.5: Osteopenia (decrease in bone density preceding osteoporosis).
• T -criteria -2.5 and below: Osteoporosis.

Based on the results of densitometry, the doctor can recommend changes in lifestyle, intake of dietary supplements or drugs for the treatment of osteoporosis.

13. Bad for bones: an individual approach and a consultation with a doctor

The choice of dietary supplements for maintaining bone health should be individual and based on the needs and health status of a particular woman. Before taking any dietary supplements, it is necessary to consult a doctor in order to exclude contraindications and possible interactions with drugs.

The doctor may recommend taking blood tests to determine the level of vitamin D, calcium and other important nutrients. Based on the results of analyzes and assessing risk factors, the doctor can choose the optimal dosage and a combination of dietary supplements.

It is important to remember that dietary supplements are not a panacea. They can be useful for maintaining bone health, but they do not replace a healthy lifestyle, a balanced diet and regular physical exercises.

When choosing dietary supplements, attention should be paid to the quality and reputation of the manufacturer. Give preference to dietary supplements that have passed clinical trials and have positive consumer reviews.

You should not self -medicate. Only a doctor can make a diagnosis and prescribe adequate treatment.

14. Special situations: pregnancy, breastfeeding and bone health

Pregnancy and breastfeeding is imposed by increased requirements for the body of a woman, including bone health. During pregnancy and breastfeeding, a woman transfers calcium and other nutrients to the fetus and a newborn child.

The recommended daily dose of calcium for pregnant women and nursing women is 1000-1300 mg. It is important to ensure sufficient calcium consumption from food sources and, if necessary, take dietary supplements with calcium.

Vitamin D also plays an important role during pregnancy and breastfeeding. It is necessary for the health of the bones of both the mother and the child. The recommended daily dose of vitamin D for pregnant women and nursing women is 600 IU.

Before taking dietary supplements during pregnancy and breastfeeding, you need to consult a doctor. Some dietary supplements may be contraindicated in this period.

15. Conclusion: an integrated approach to bone health

Maintaining bone health in women requires an integrated approach, including:

• Healthy lifestyle: Balanced nutrition, regular physical exercises, rejection of smoking and alcohol abuse.
• Sufficient consumption of calcium, vitamin D and other important nutrients.
• Regular examinations for assessing the state of bones (densitometry).
• Timely treatment of osteoporosis, if necessary.
• Consultation with a doctor before taking dietary supplements.

Compliance with these recommendations will help women preserve bone health throughout their lives and reduce the risk of osteoporosis and fractures.