Bone density dietary supplements ship key micronutrients to your physique that strengthen your bones. Retaining your bone density excessive as you age is necessary for stopping frailty fractures, osteopenia, and osteoporosis, all of which will be traced to a lack of bone density.
You would possibly suppose that every one there’s to robust bones is taking loads of calcium, however there’s way more to it than that. Learn on to seek out out what different components it’s best to search for in a top-notch bone density complement, and the way they’ll profit your bone well being.
Bone density complement advantages
1. Bone density dietary supplements ship a excessive dose of calcium
Calcium is significant for bone well being. In spite of everything, your bones are largely made out of calcium! During times the place you aren’t consuming sufficient calcium to fulfill the wants of your different physique programs, your physique might pull calcium out of your bones, which might have an effect on your density.
Due to this, taking a calcium complement is beneficial by the Endocrine Society for these affected by osteoporosis (1).
Nevertheless, not all calcium is made equally both. Totally different types of calcium have totally different “bioavailability” – that’s, your physique absorbs them at totally different charges. Calcium that comes from limestone or different rocks isn’t very bioavailable, so your physique won’t be able to soak up all of the calcium in your complement. A few of it will likely be wasted.
Chelated calcium and calcium that comes from vegetation are sometimes extra simply absorbed than different types of calcium. Examine the type of calcium in a complement earlier than you buy it to make sure your physique will be capable of use it.
2. Bone density dietary supplements use vitamin D to spice up your calcium absorption
Vitamin D, and calcium go hand-in-hand. With out vitamin D, your physique cannot take in calcium correctly, which implies it will likely be wasted. Even for those who get sufficient calcium, your physique gained’t be capable of use the calcium until you get sufficient vitamin D as effectively. For that reason, the Endocrine Society recommends vitamin D dietary supplements to most ladies who’ve osteoporosis (2).
Vitamin D is important for all kinds of causes apart from simply your bone well being. It is without doubt one of the extra important vitamins on the market. Nevertheless, vitamin D deficiency is prevalent as a result of it isn’t usually present in meals (3).
As an alternative, you get most of your vitamin D from the solar. However your physique might not be capable of make vitamin D from the solar all yr spherical, relying in your location. This in a short time results in vitamin D deficiency.
3. Bone density dietary supplements can embrace natural components that keep bone power
A deficiency of some kind virtually at all times causes bone density issues. Correcting this deficiency may also help the issue, which is why most dietary supplements concentrate on nutritional vitamins and minerals.
Nevertheless, natural dietary supplements will be useful, as effectively. They’re much rarer than your usually calcium complement however could also be useful for many who want just a little further assistance on prime of the same old vitamin complement.
Research have proven that sure mixtures of herbs will be fairly useful for treating osteoporosis and basic bone density issues.
Specifically, a mix of Herba epimedii, Fructus ligustri lucidi, and Fructus psoraleae supplied some profit to postmenopausal girls who had issues with bone density (4). This system is usually known as “ELP,” and the herbs are normally given at a ratio of 10:8:2.
Different herbs are generally used, however their results haven’t been studied. You could find dietary supplements containing black cohosh and horsetail claiming to enhance bone density, however they haven’t been studied in a medical setting.
4. Vitamin Ok contributes to stronger bones as effectively
Vitamin Ok is one other generally used vitamin to enhance bone density. This vitamin doesn’t have an effect on your bone density immediately. Nevertheless, it helps calcium bind to your bones. Due to this fact, with out sufficient vitamin Ok, calcium might not be capable of take in into your bones.
This isn’t going to assist something. So, it’s important to get sufficient vitamin Ok in your eating regimen as effectively.
Nevertheless, getting sufficient vitamin Ok is usually extra complicated than it’s to get sufficient of different nutritional vitamins. Typically, vitamin Ok can intervene with sure medicines, particularly blood thinners. It’s also doable to get an excessive amount of vitamin Ok, which might trigger its issues.
Earlier than taking a complement containing important quantities of vitamin Ok, it’s best to communicate along with your physician. It is crucial to not develop different issues whilst you’re making an attempt to enhance your bone density.
5. Bone density dietary supplements have been confirmed to be efficient in medical trials
Some dietary supplements are sketchy. You could find a complement that claims to do almost every little thing.
Nevertheless, lots of the components utilized in bone density dietary supplements are clinically confirmed and do work. For instance, enough calcium consumption has been immediately linked to elevated bone density. Due to this fact, taking a bone density complement containing calcium is probably going to enhance your bone density, assuming you have been poor in calcium earlier than (5).
Most bone density dietary supplements additionally embrace all the additional nutritional vitamins you might want to use calcium accurately, akin to vitamin D and vitamin Ok. Each of those nutritional vitamins are important to your physique to soak up and accurately use calcium. With out them, a lot of the calcium you eat might go to waste.
That is one motive why it’s normally in your finest wager to take a bone density complement as a substitute of only a generic calcium complement. You want different nutritional vitamins as effectively to enhance your bone density, not simply calcium.
Bone density complement unwanted side effects
Bone density dietary supplements may cause gastrointestinal discomfort, akin to constipation, fuel, and bloating. That is largely as a result of they include excessive quantities of calcium. It’s doable to get an excessive amount of calcium, which might result in an upset abdomen. Your physique can solely take in a lot calcium at a time. The remainder of it’ll merely sit round in your abdomen and intestines, which might trigger discomfort.
When you expertise these signs whereas taking calcium, it’s in all probability an indication that you’re taking an excessive amount of. It’s possible you’ll need to reduce and communicate along with your physician concerning the appropriate dosage.
These signs aren’t at all times brought on by an excessive amount of calcium, although. An excessive amount of vitamin Ok may cause fuel and bloat as effectively. As you may think about, this could make determining the reason for yore signs difficult. You might have to mess along with your dosage for a bit earlier than you determine the perfect quantities for you.
Bone density dietary supplements may cause hypercalcemia. This can be a extreme situation the place calcium deposits start to seem in your blood. This may be brought on by quite a lot of circumstances, together with taking an excessive amount of calcium.
Nevertheless, it’s fairly uncommon for this situation to be brought on by taking an excessive amount of calcium alone. In spite of everything, your physique can solely take in a lot calcium at a time and desires different nutritional vitamins to take action. It’s fairly troublesome for every little thing to line up completely for this dysfunction to occur.
This dysfunction is normally brought on by one thing else, like most cancers or hyperparathyroidism (6). It is vitally uncertain that you just’ll develop this situation from taking a bone density complement, however it’s doable.
Bone density dietary supplements might improve your danger for cardiovascular occasions. This can be a very new space of analysis. Some research declare that taking a calcium complement might improve your likelihood for cardiovascular issues like coronary heart assaults (7). In these situations, this appears to be legitimate with or with out vitamin D supplementation as effectively.
Nevertheless, different research haven’t discovered the identical conclusions (8). Many have reported no elevated danger of coronary heart illness amongst these taking vitamin D dietary supplements. As an alternative, they speculation the elevated danger discovered within the different research was the results of an underlying situation affecting the outcomes.
In different phrases, they suppose girls with osteoporosis (who usually tend to take calcium dietary supplements) may be in danger for coronary heart issues whether or not they take a calcium complement or not. Due to this fact, it will make sense that those that take dietary supplements for bone density usually tend to have issues with their coronary heart, although this isn’t brought about immediately by the dietary supplements.
Proper now, the jury is out on which aspect is appropriate. When you have coronary heart issues already, it’s possible you’ll want to communicate to your physician earlier than beginning a bone density complement with calcium in it – simply to be secure.
Bone density complement dosage
Totally different dietary supplements have totally different quantities of nutritional vitamins and minerals in them. Due to this, we can not give an overarching dosage. Nevertheless, we will offer you the right quantity of every vitamin it’s best to take every day.
Your physique can solely take in about 500 mg of calcium every day. Due to this, you shouldn’t take greater than 500 mg at a time, or it’s possible you’ll danger unwanted side effects like fuel.
Your age impacts how a lot vitamin D it’s best to take. Those that are over 65 ought to take at the least 800 IU every day to forestall fractures (9). When you’re youthful, your dosage will rely primarily on how a lot solar publicity you get and your location.
The beneficial every day dosage of magnesium is between 300 to 500 mg. It’s best to devour half the quantity of magnesium as you do calcium. So, for those who’re taking 1,000 mg of calcium, it’s best to take 500 mg of magnesium.
Vitamin Ok shouldn’t exceed 150 mg a day, or it’s possible you’ll danger unwanted side effects. It’s best to communicate along with your physician about taking vitamin Ok for those who’re on blood thinners, as a result of vitamin Ok might have an antagonistic impact.
Bone density complement advantages FAQs
Q: What nutritional vitamins are finest for constructing bone density?
A: In relation to nutritional vitamins for bone power, the highest candidates are vitamin D and Vitamin K2. Vitamin D makes this record as a result of it enhances your physique’s potential to soak up calcium and put it to make use of in synthesizing new bone tissue.
Vitamin K2 is a more moderen dietary discovery, and it assists with the formation of recent bone cells (10). Too few of both of those nutritional vitamins can impair your potential to keep up your bone density.
Q: What minerals are finest for constructing bone density?
A: Calcium is the plain one, because it’s the first compound bone cells use to harden into robust load-bearing buildings.
However calcium isn’t the one mineral that’s important for bone well being. Selenium, a hint mineral present in nuts, fish, and poultry, helps with bone density as effectively, and silicon (present in silica amongst different supplemental sources) additionally performs a task in bone cell formation.
Q: Can protein assist construct bone density?
A: A reasonable quantity of protein consumption is sweet for sustaining bone density by way of its motion on muscle mass, however an excessive amount of protein can really be detrimental in case your calcium consumption is low (11).
The lesson right here is to not restrict your protein consumption; fairly, it’s best to be certain that your calcium consumption is excessive sufficient to assist a excessive protein consumption if you’re taking excessive doses of a protein complement.
Q: Is train useful for growing bone density?
A: Sure, train is without doubt one of the finest methods to construct and keep bone density.
Nevertheless, not all train is equally efficient: to construct bone density, you want high-load, high-impact train, like weight lifting, soar roping, or calisthenics, to successfully construct bone density (12). Low-impact train, like swimming or biking, isn’t efficient at growing bone density.
Associated: Our prime bone density picks
There’s far more to a bone density complement than its calcium content material. Elements like vitamin D, selenium, and vitamin K2 all both enhance the efficacy of calcium, or have a direct influence on bone power and density in their very own proper.
A great bone density complement will mix a number of components for optimum outcomes, serving to to keep up the power of your bones as you age.