Diet to maintain bone health in women: a comprehensive guide
Women’s health of bones is a critically important, but often overlooked area. Throughout life, especially through menopause and postmenopause, women are faced with an increased risk of development of osteoporosis, a state characterized by a decrease in bone density and increased fragility. Maintaining optimal bone health requires an integrated approach, including adequate nutrition, regular physical exercises and, in some cases, the use of biologically active additives (BAD). This guide is dedicated to the role of dietary supplements in maintaining bone health in women, considering key nutrients, mechanisms of their actions, the choice of suitable products and important factors that need to be taken into account.
I. Why is bone health is especially important for women?
Women are more susceptible to health problems for several reasons:
- Less peak bone mass: Women, as a rule, reach a lower peak bone mass than men, during the formation of a skeleton (up to 30 years). This means that they have less “reserve” of bone tissue, which can be lost with age.
- Hormonal changes: Estrogen, female sex hormone, plays a key role in maintaining bone density. During menopause, the estrogen level decreases sharply, which leads to an accelerated loss of bone mass.
- Pregnancy and breastfeeding: Pregnancy and breastfeeding is presented with increased requirements for the calcium necessary for the development of the fetus and breast milk production. If the flow of calcium with food is not enough, the mother’s body can “borrow” it from the bones, weakening them.
- A longer life: Women, as a rule, live longer than men, which increases the duration of the time during which they are at risk of developing osteoporosis.
- Genetic predisposition: Heredity plays a significant role in determining the density of bones and the risk of the development of osteoporosis. If the family has cases of osteoporosis, the risk of a woman is increasing.
II. Key nutrients for bone health:
To maintain bone health, a number of nutrients are needed, among which they are the most important: they are:
A. Calcium:
- Role: Calcium is the main building block of bones and is necessary for their formation and maintenance of density. It also plays an important role in other physiological processes, such as muscle contractions, nervous conductivity and blood coagulation.
- Sources: Good food sources of calcium include dairy products (milk, yogurt, cheese), leaf green vegetables (cabbage, spinach), enriched products (vegetable milk, tofu), sardines and salmon with bones.
- Recommended daily norm: The recommended daily calcium consumption varies depending on age and physiological condition. For women aged 19-50 years, 1000 mg of calcium per day is recommended, and for women over 50 years old-1200 mg per day. During pregnancy and breastfeeding, the need for calcium also increases.
- Bad: If the flow of calcium with food is not enough, you can consider the possibility of taking calcium additives. There are several forms of calcium additives, including calcium carbonate, calcium citrate and calcium gluconate. Calcium carbonate is the most common and economical form, but it is best absorbed when eating. Calcium citrate is better absorbed on an empty stomach and can be preferable for people with the problems of the gastrointestinal tract.
- Side effects: Reception of calcium additives in large doses can cause side effects, such as constipation, bloating and increased risk of kidney stones. It is important not to exceed the recommended daily dose and consult a doctor before taking calcium additives.
B. Vitamin D:
- Role: Vitamin D is necessary for the absorption of calcium from the intestines. He also plays a role in the formation of bones and maintaining muscle force.
- Sources: The main source of vitamin D is sunlight. The body can synthesize vitamin D under the influence of ultraviolet rays. However, in the winter months, as well as for people with dark skin or living in the northern latitudes, the synthesis of vitamin D may be insufficient. Vitamin D food sources include fatty fish (salmon, tuna, macrel), egg yolks, enriched products (milk, juice) and mushrooms treated with ultraviolet light.
- Recommended daily norm: The recommended daily vitamin D consumption rate is 600 IU (international units) for women aged 19-70 years and 800 IU for women over 70 years.
- Bad: Vitamin D deficiency is a common problem, especially among women. If the level of vitamin D in the blood is low, it is recommended to take additives with vitamin D. There are two main forms of vitamin D: D2 (ergocalciferol) and D3 (cholegalciferol). Vitamin D3 is considered more effective for increasing the level of vitamin D in the blood.
- Side effects: Taking vitamin D in large doses can cause side effects, such as nausea, vomiting, weakness and increased blood calcium. It is important not to exceed the recommended daily dose and consult a doctor before taking vitamin D.
C. Vitamin K2:
- Role: Vitamin K2 plays an important role in bone metabolism. It activates proteins, such as osteocalcine, which are necessary for binding with bones. Vitamin K2 also helps prevent calcium deposition in soft tissues, such as arteries.
- Sources: Vitamin K2 is contained in fermented products such as NATTO (Japanese fermented soy product), kimchi, cheese and sauerkraut. It is also synthesized by bacteria in the intestines.
- Recommended daily norm: The recommended daily consumption rate of vitamin K2 is not exactly established, but it is believed that to maintain bone health, 90-120 μg per day is necessary.
- Bad: Vitamin K2 can be taken in the form of additives. There are several forms of vitamin K2, including MK-4 and MK-7. The MK-7 has a longer half-life in the body than the MK-4, and is considered more effective for increasing the level of vitamin K2 in the blood.
- Side effects: Vitamin K2 is considered safe in recommended doses. However, people taking anticoagulants, such as warfarin, should consult a doctor before taking vitamin K2, as he can interact with these drugs.
D. Magnesium:
- Role: Magnesium is necessary for the health of bones, as it is involved in the formation of bone tissue and regulation of calcium levels. He also plays a role in the activation of vitamin D.
- Sources: Good food sources of magnesium include leaf green vegetables, nuts, seeds, whole grain products and legumes.
- Recommended daily norm: The recommended daily magnesium consumption for women is 310-320 mg.
- Bad: Magnesium deficiency can negatively affect bone health. If the flow of magnesium with food is not enough, you can consider the possibility of taking additives with magnesium. There are several forms of magnesium, including magnesium oxide, magnesium citrate and magnesium glycinate. Magnesium glycinate is considered more easily digestible.
- Side effects: Magnesium intake in large doses can cause side effects, such as diarrhea and nausea. It is important not to exceed the recommended daily dose and consult a doctor before taking magnesium.
E. Zinc:
- Role: Zinc plays a role in the formation of bones and stimulates the activity of osteoblasts (cells that form bones). It also participates in the synthesis of collagen, which is an important component of the bone matrix.
- Sources: Good food sources of zinc include meat, poultry, seafood, nuts, seeds and legumes.
- Recommended daily norm: The recommended daily zinc consumption rate for women is 8 mg.
- Bad: Zinc deficiency can negatively affect bone health. If the flow of zinc with food is not enough, you can consider the possibility of taking additives with zinc.
- Side effects: Taking zinc in large doses can cause side effects, such as nausea, vomiting and reducing immunity. It is important not to exceed the recommended daily dose and consult a doctor before starting zinc.
F. Copper:
- Role: Copper is necessary for the formation of collagen and elastin, which are important for the strength and flexibility of bones. It also participates in the functioning of the enzymes necessary for bone metabolism.
- Sources: Good food sources of copper include liver, seafood, nuts, seeds and legumes.
- Recommended daily norm: The recommended daily copper consumption rate for women is 900 mcg.
- Bad: The shortage of copper can negatively affect the health of bones. If the flow of copper with food is not enough, you can consider the possibility of taking additives with copper. However, copper deficiency is rare, and the reception of additives should be coordinated with a doctor.
- Side effects: Moping in large doses can cause side effects, such as nausea, vomiting and abdominal pain. It is important not to exceed the recommended daily dose and consult a doctor before starting copper.
G. Bor:
- Role: Bor can affect the metabolism of calcium, magnesium and vitamin D, as well as the activity of osteoblasts. It can also increase estrogen levels, which is useful for bone health during menopause.
- Sources: Bor is found in fruits, vegetables, nuts and legumes.
- Recommended daily norm: The recommended daily boron consumption rate is not exactly established, but it is believed that 1-3 mg per day is necessary to maintain bone health.
- Bad: Bor can be taken in the form of additives.
- Side effects: Bor is considered safe in recommended doses. However, taking boron in large doses can cause side effects, such as nausea, vomiting and diarrhea. It is important not to exceed the recommended daily dose and consult a doctor before taking a boron.
H. Silicon:
- Role: Silicon plays a role in the formation of collagen and bone mineralization. He can also stimulate the activity of osteoblasts.
- Sources: Silicon is found in vegetables, fruits, whole grain products and beer.
- Recommended daily norm: The recommended daily silicon consumption rate is not exactly established, but it is believed that 20-50 mg per day is necessary to maintain bone health.
- Bad: Silicon can be taken in the form of additives.
- Side effects: Silicon is considered safe in recommended doses.
III. The choice of suitable dietary supplements for the health of bones:
When choosing dietary supplements for bone health, it is important to consider the following factors:
- Composition: Pay attention to the composition of dietary supplements and make sure that it contains the necessary nutrients in adequate doses. Make sure that in addition there are calcium, vitamin D, vitamin K2, magnesium, zinc, copper, boron and silicon.
- Form: Various forms of nutrients can be absorbed in different ways. For example, calcium citrate is better absorbed than calcium carbonate, especially on an empty stomach. Magnesium glycinate is considered more easily digestible than magnesium oxide. Vitamin D3 is considered more effective for increasing vitamin D in the blood than vitamin D2. Vitamin K2 in the form of the MK-7 has a longer half-life in the body than the MK-4.
- Dosage: Make sure the dosage of nutrients in dietary supplements corresponds to your needs. Do not exceed the recommended daily dose.
- Quality: Choose a dietary supplement from reliable manufacturers who conduct quality control of their products. Pay attention to the availability of quality certificates such as GMP (good manufacturing practice).
- Interaction with drugs: If you take any medicine, consult a doctor before taking dietary supplements, as they can interact with medicines.
- Individual needs: Your individual nutrient needs may differ depending on age, physiological state, health and lifestyle. Consult a doctor or nutritionist to determine which dietary supplement is right for you.
- Related diseases: In the presence of chronic diseases, such as kidney disease, hyperparathyroidism or sarcoidosis, it is necessary to consult a doctor before taking dietary supplements containing calcium and vitamin D.
IV. Important factors that need to be taken into account:
In addition to taking dietary supplements, the following factors must be taken into account to maintain bone health:
- Healthy nutrition: Observe a balanced diet rich in calcium, vitamin D and other nutrients necessary for bone health.
- Regular physical exercises: Regular physical exercises, especially the exercises with weights, help strengthen the bones and improve their density.
- Maintaining a healthy weight: Excess weight can provide an additional load on the bones, while insufficient weight can increase the risk of osteoporosis.
- Refusal of smoking: Smoking negatively affects bone health and increases the risk of osteoporosis.
- Moderate alcohol consumption: Excessive alcohol consumption can negatively affect bone health.
- Regular examinations: Regularly pass examinations for bone density (densitometry), especially after 50 years.
- Timely treatment of diseases: Timely treat diseases that can negatively affect the health of bones, such as hyperthyroidism, Kushing’s disease and rheumatoid arthritis.
- Falls: Take measures to prevent falls, especially in old age, since falls can lead to bone fractures. Use a cane or walker, if necessary, and make sure your home is safe.
- Ultraviolet radiation: Support a sufficient level of vitamin D by moderate stay in the sun or reception of additives. Use sunscreen to protect the skin from the harmful effects of ultraviolet radiation.
- Medicines: Some drugs, such as corticosteroids, can negatively affect bone health. If you take these drugs, consult your doctor about possible precautions.
- Alternative methods: Consider the possibility of using alternative treatment methods such as acupuncture and tai-chi, which can help improve balance and reduce the risk of falls.
V. Cautions and contraindications:
Before taking any dietary supplements for the health of bones, you need to consult a doctor, especially if you have any diseases or you take any medication. Some dietary supplements can interact with medicines or be contraindicated in certain diseases.
- Kidney disease: People with kidney diseases should be careful when taking dietary supplements containing calcium and vitamin D, as they can contribute to the formation of kidney stones.
- Hyperparathyroidism: People with hyperparathyroidism should avoid taking dietary supplements containing calcium and vitamin D, as they can aggravate the condition.
- Sarcoidosis: People with sarcoidosis should be careful when taking dietary supplements containing vitamin D, as they can increase blood calcium.
- Anticoagulants: People taking anticoagulants, such as warfarin, should consult a doctor before taking vitamin K2, as he can interact with these drugs.
- Individual intolerance: Some people may have individual intolerance to certain dietary supplements. If you experience any side effects after taking dietary supplements, stop taking them and consult your doctor.
- Pregnancy and breastfeeding: Pregnant and lactating women should consult a doctor before taking any dietary supplements.
VI. Conclusion:
Maintaining bones health is an important task for women throughout life. Proper nutrition, regular physical exercises and, in some cases, the use of dietary supplements can help strengthen the bones and reduce the risk of osteoporosis. It is important to remember that dietary supplement is not a replacement for a healthy lifestyle, but only an addition to it. Before taking any dietary supplement, you need to consult a doctor to make sure that they are safe and suitable for you. A comprehensive approach to bone health, including all of the above factors, will help women keep the bones strong and healthy for many years.