5 Types of Supplements to Prevent Osteoporosis

Bumisuka.com – 5 Types of Supplements to Prevent Osteoporosis. Osteoporosis is a progressive disease that affects bone density and quality. This condition will cause an increased risk of fractures and decreased quality of life.

As long as we live, bones are constantly undergoing a remodeling process that requires a certain supply of nutrients. This is why you need to eat nutritious foods to maintain bone health. Here are five good supplements for you to take to prevent osteoporosis, but it’s a good idea to consult a doctor first.

1. Vitamin D

Vitamin D has a very important role for bones. According to a report in the journal Nutrients, vitamin D has an important role in calcium absorption and helps regulate bone turnover. You can get vitamin D through fatty fish, fortified milk, and sun exposure.

Basking in the sun is an important aspect of maintaining bone health. Vitamin D intake can also be obtained by taking vitamin D supplements.

To reduce the risk of fractures and ensure adequate vitamin D levels, research in The Medical Journal of Australia suggests that a dose of 400-800 IU of vitamin D per day will be sufficient for vitamin D intake.

2. Magnesium

Magnesium is an essential mineral that plays a role in more than 300 reactions in our body. According to an article in the journal Nutrients, this mineral is important for bone health and about 60 percent of magnesium is found in bone tissue.

For people aged 19-30 years, the Adequacy Nutrition Rate (RDA) of magnesium is 310 to 320 mg per day. For people aged 31` years and over, the recommended intake of magnesium is 400-420 mg per day. This adequacy rate will be slightly different for people who are pregnant and breastfeeding.

Several studies in adults have shown that people who consume high amounts of magnesium have better bone mass density.

3. Borons

Boron is an element that plays an important role in the growth and maintenance of bones. According to research in The Open Orthopedics Journal, boron affects the use of other nutrients that bones need, such as calcium, magnesium and vitamin D.

Based on these studies, it is estimated that 1-3 mg of boron per day will provide benefits to the body.

In addition, studies on mice have also shown that boron supplementation significantly reduces bone loss. However, human research on this subject is still very limited. Dried plums are one of the best foods to get boron intake.

4. Vitamin K

Vitamin K plays an important role in maintaining bone strength and preventing bone breakdown. Research in the journal BioMed Research International found that low levels of vitamin K have been linked to an increased risk of fractures and low bone density.

According to the Indonesian Ministry of Health, the RDA for vitamin K for adults is 55-65 mg per day. Some foods that can be a source of vitamin K include green vegetables, broccoli, and Brussels sprouts.

It’s important to remember that vitamin K can affect some medications, such as blood thinners. Therefore, it is important to consult a doctor first before taking vitamin K.

5. Soy Isoflavones

Isoflavones are a class of antioxidants that are often referred to as phytoestrogens. This compound has a structure similar to the hormone estrogen and can attach to and activate estrogen receptors in the body.

During menopause, estrogen levels in the body will decrease. This drop in estrogen can cause bone to break down faster than it can be formed, increasing the risk of osteoporosis.

Research in the Journal of Medicinal Food states that soy isoflavones can help counteract the loss of calcium from bones and reduce bone turnover rates.

It is currently estimated that 40-110 mg of soy isoflavones per day for at least one year can help treat bone loss and prevent osteoporosis. It should be noted that further research is needed regarding dosage across different age and ethnic groups, duration of supplementation, and type used.

Keep in mind that nutrition alone cannot treat or prevent osteoporosis. However, nutrition has an important role in treating and preventing osteoporosis. Let’s prevent it by eating nutritious foods.