Dietary supplement for the prevention of osteoporosis in women: detailed guide
I. Osteoporosis in women: the scale of the problem and risk factors
Osteoporosis, characterized by a decrease in bone density and a violation of its microarchitectonics, is a serious health problem, especially for women. The associated increase in the risk of fractures leads to a significant decrease in the quality of life, disability and increase the costs of medical care. We will analyze the deep aspects of this pathology.
A. Hormonal changes and osteoporosis:
The menopause, marked by the cessation of the menstrual cycle, is a key moment in the development of osteoporosis in women. A sharp decrease in estrogen levels has a direct effect on bone metabolism. Estrogens play an important role in maintaining the activity of osteoblasts (cells that form the bone) and suppress the activity of osteoclasts (cells that destroy the bone). A decrease in estrogen levels leads to the predominance of bone resorption over its formation, which leads to a loss of bone mass. Early menopause (up to 45 years) or surgical ovarian removal (ovarioctomy) increase the risk of osteoporosis due to a longer period of estrogen deficiency.
B. Other risk factors of osteoporosis:
In addition to hormonal changes, there are many other factors affecting the risk of osteoporosis in women. These include:
- Age: With age, bone tissue naturally loses its density.
- Genetic predisposition: The presence of osteoporosis in close relatives increases the risk of its development.
- Low body weight: Women with a low body weight have a smaller supply of bone tissue and, therefore, are more susceptible to osteoporosis. The body mass index (BMI) is less than 19 kg/m² is considered a risk factor.
- Disadvantage of calcium and vitamin D: These nutrients are necessary for the formation and maintenance of bone health.
- Insufficient physical activity: The load on the bones provided by physical exercises stimulates the formation of new bone tissue. A sedentary lifestyle contributes to the loss of bone mass.
- Smoking: Smoking reduces the level of estrogen, worsens the absorption of calcium and negatively affects bone health.
- Alcohol abuse: Excessive alcohol consumption disrupts bone metabolism and increases the risk of falls.
- Some diseases: Some diseases, such as rheumatoid arthritis, celiac disease, Crohn’s disease and hyperthyroidism, can increase the risk of osteoporosis.
- Taking certain drugs: Long -term use of glucocorticoids (for example, prednisolone), some anticonvulsant drugs and proton pump inhibitors can contribute to the loss of bone mass.
- Insufficient protein consumption: Protein is an important building material for bones.
B. Diagnostics of osteoporosis:
The most common method of diagnosing osteoporosis is a two -energy x -ray absorphytimetry (DEXA), which measures the mineral bone density (MPC) in the lumbar spine and the hip neck. The results of DEXA are expressed in the form of a T-criterion that compares the patient’s IPC with the IPC of a healthy young woman.
- T -criteria> -1.0: Normal bone density.
- T -criterion from -1.0 to -2.5: Osteopenia (reduced bone density preceding osteoporosis).
- T -criteria <-2.5: Osteoporosis.
- T -criteria <-2.5 in the presence of a fracture: Severe osteoporosis.
Regular Dexa examinations are recommended for women over 65 years old and women in postmenopaus with risk factors of osteoporosis. In some cases, additional studies can be prescribed, such as a blood test for calcium, vitamin D, parathormone and bone metabolism markers.
II. The role of dietary supplements in the prevention of osteoporosis in women
Biologically active additives (dietary supplements) can play an important role in the prevention of osteoporosis in women, especially in combination with a healthy lifestyle, including a balanced diet and regular physical exercises. However, it is important to understand that dietary supplements are not a replacement for drugs prescribed by a doctor for the treatment of osteoporosis. They rather serve as a supporting tool for optimizing bone health and reducing the risk of osteoporosis. It is important to consult a doctor before taking any dietary supplements in order to verify their safety and effectiveness, as well as exclude possible interactions with other drugs.
A. CALCOSE:
Calcium is the main building material for bones, making up about 99% of its reserves in the body. Sufficient calcium consumption is necessary to maintain bone health throughout life. The recommended daily calcium consumption for women aged 19-50 is 1000 mg, and for women over 50 — 1200 mg. Sources of calcium are dairy products, green leafy vegetables, enriched products (for example, soy milk, orange juice) and dietary supplements.
- Calcium forms: The most common forms of calcium in dietary supplements are calcium carbonate and calcium citrate. Calcium carbonate contains more calcium per gram than calcium citrate, but its absorption requires a acidic medium of the stomach. Therefore, it should be taken during food. Calcium citrate is better absorbed, especially in people with reduced acidity of the stomach (for example, in elderly people or in those who accept proton pump inhibitors).
- Dosage and reception time: It is recommended to take calcium in separated doses (no more than 500-600 mg at a time) to improve its absorption. Reception of calcium with food also contributes to its absorption.
- Side effects: The most common side effects of calcium intake are constipation, bloating and gas. More serious side effects, such as kidney stones, can rarely occur.
- Interactions with drugs: Calcium can interact with some drugs such as tetracycline antibiotics, levotyroxine and iron drugs. It is important to take these medicines separately from calcium (with a difference of several hours).
B. Vitamin D:
Vitamin D plays a key role in the absorption of calcium in the intestines and maintaining bone health. It also participates in the regulation of the immune system and neuromuscular function. Vitamin D is synthesized in the skin under the influence of sunlight, but its formation can be insufficient, especially in the winter months, in people with dark skin and in those who spend little time outdoors. The recommended daily vitamin D consumption rate for adults is 600 IU (international units), and for people over 70 years old — 800 IU.
- Vitamin D forms: The most common forms of vitamin D in dietary supplements are vitamin D2 (ergocalciferol) and vitamin D3 (cholegalciferol). Vitamin D3, as a rule, is more effective in increasing the level of vitamin D in the blood than vitamin D2.
- Dosage and reception time: The dosage of vitamin D can vary depending on the level of vitamin D in the blood and the presence of risk factors for its deficiency. It is optimal to take vitamin D with food containing fats to improve its absorption.
- Side effects: An overdose of vitamin D can lead to nausea, vomiting, weakness and, in rare cases, to damage to the kidneys.
- Interactions with drugs: Vitamin D can interact with some drugs such as digoxin and some diuretics.
V. Vitamin K:
Vitamin K is involved in carboxylation of osteocalcin, protein, which is necessary for the formation of bone tissue. He also plays a role in blood coagulation. Some studies show that vitamin K (menachinon) can be more effective in improving bone health than vitamin K1 (phyllokhinon). The recommended daily vitamin K consumption is 90 μg for women.
- Forms of vitamin K: Vitamin K1 is contained in green leafy vegetables, and vitamin K2 is produced by bacteria in the intestines and is found in fermented products such as NATTO.
- Dosage and reception time: The dosage of vitamin K can vary depending on individual needs.
- Side effects: Vitamin K is usually safe when taking recommended doses.
- Interactions with drugs: Vitamin K can interact with anticoagulants such as warfarin. People taking anticoagulants should consult a doctor before taking vitamin K.
G. Magnesium:
Magnesium is involved in many biochemical processes in the body, including bone tissue formation. It is also important for the absorption of calcium and vitamin D. Magnesium deficiency can negatively affect bone health. The recommended daily magnesium consumption for women is 310-320 mg.
- Forms of magnesium: The most common forms of magnesium in dietary supplements are magnesium oxide, magnesium citrate and magnesium glycinate. Magnesium citrate and magnesium glycinate, as a rule, are better absorbed than magnesium oxide.
- Dosage and reception time: Magnesium dosage can vary depending on individual needs.
- Side effects: The most common side effects of Magnesium intake are diarrhea and stomach disorder.
- Interactions with drugs: Magnesium can interact with some drugs such as antibiotics and diuretics.
D. Bor:
Bor is a trace element that can play a role in the metabolism of calcium, magnesium and vitamin D. Some studies show that boron can help increase bone density and reduce the risk of osteoporosis.
- Dosage: A typical boron dosage in dietary supplements is from 3 to 6 mg per day.
- Side effects: In high doses, boron can cause nausea, vomiting and diarrhea.
- Interactions with drugs: There is little data on the interaction of BORR with drugs, but you should consult a doctor before taking BORR, especially if you take any other drugs.
E. silicon:
Silicon is a trace element that is involved in the formation of collagen, an important component of bone tissue. Some studies show that silicon can help increase bone density and improve its strength.
- Dosage: A typical silicon dosage in dietary supplements is from 5 to 20 mg per day.
- Side effects: Silicon is usually safe when taking recommended doses.
- Interactions with drugs: There is little data on the interaction of silicon with drugs, but you should consult a doctor before taking silicon, especially if you take any other drugs.
J. Other dietary supplements:
Some other dietary supplements, such as soybean isoflas, red clover and licorice root, can also have a positive effect on bone health, but additional studies are needed to confirm their effectiveness and safety. These additives usually contain phytoestrogens that can imitate the effect of estrogen in the body.
- Soy isoflavons: Soy isoflavones are plant compounds contained in soy products. Some studies show that soybean isoflavons can help increase bone density and reduce the risk of fractures in women in postmenopausa.
- Red Clover: Red clover contains isoflavons that can have an estrogen -like effect. Some studies show that red clover can help reduce the symptoms of menopause and improve bone health.
- Solo root: The root of the licorice contains glycyrisic acid, which can have an anti -inflammatory and estrogen -like effect. However, prolonged consumption of licorice root can cause side effects, such as an increase in blood pressure.
III. The choice of high -quality dietary supplements and recommendations for use
The choice of high -quality dietary supplements is crucial for ensuring their effectiveness and safety. Here are a few recommendations:
- Choose dietary supplements from famous and reliable manufacturers: Look for manufacturers who adhere to quality standards such as GMP (good manufactoring practices).
- Pay attention to quality certificates: Some dietary supplements are certified by independent organizations such as NSF International or USP (United States Pharmacopeia). These certificates guarantee that the dietary supplement contains the declared ingredients in the indicated quantities and does not contain harmful pollutants.
- Read customer reviews: Reviews of other users can give valuable information about the quality and efficiency of dietary supplements.
- Consult a doctor or pharmacist: They can help you choose the right dietary supplement and determine the optimal dosage.
- Follow the recommended dosage: Do not exceed the recommended dosage indicated on the Bad label.
- Take dietary supplements in accordance with the instructions: Some dietary supplements should be taken during food, while others should be on an empty stomach.
- Pay attention to possible side effects and interactions with drugs: If you notice any side effects, stop taking a dietary supplement and consult a doctor.
- Keep dietary supplements in accordance with the instructions: Typically, dietary supplements should be stored in a cool, dry place, protected from light and moisture.
IV. The role of diet and physical activity in the prevention of osteoporosis
In addition to taking dietary supplements, a healthy lifestyle, including a balanced diet and regular physical exercises, plays a key role in the prevention of osteoporosis.
A. Diet:
- Calcium rich in food: Include products rich in calcium in your diet, such as dairy products, green leafy vegetables, enriched products and tofu.
- Sufficient consumption of vitamin D: Include in your diet products rich in vitamin D, such as fatty fish (salmon, tuna, sardines), egg yolk and enriched products.
- Adequate protein consumption: Protein is necessary for the formation and maintenance of bones. Include protein sources such as meat, poultry, fish, eggs, legumes and nuts in your diet.
- Limit the consumption of salt, caffeine and alcohol: Excessive consumption of these substances can negatively affect bone health.
- Consume products rich in vitamin K, magnesium and other trace elements: These nutrients are also important to bone health.
B. Physical activity:
- Exercises with weight load: Exercises with weight load, such as walking, running, dancing and strength training, stimulate the formation of new bone tissue.
- Exercise of equilibrium: Equilibrium exercises, such as tai-chi and yoga, help improve coordination and reduce the risk of falls.
- Regularity: Try to engage in physical exercises for at least 30 minutes a day, most days of the week.
V. Conclusion
Bades can be a useful addition to a healthy lifestyle to prevent osteoporosis in women. However, it is important to choose high -quality dietary supplements, observe the recommended dosage and consult a doctor before taking the appointment. It is equally important to maintain a balanced diet rich in calcium and vitamin D, and regularly engage in physical exercises. The combination of these measures will help maintain bone health and reduce the risk of osteoporosis. Regular examinations by a doctor and screening for osteoporosis are also necessary for the timely detection and treatment of this disease.