Bone loss is a major concern for both women and men, but more so for women (due to hormonal factors), who generally lose more bone mass than men. Your bones need to be given adequate levels of the nutrients that they need to repair themselves. When you are deficient (or due to other aggravating factors), loss of bone mass results. Let's explore ways to provide osteoporosis support to keep your bones healthy. 

What is Osteoporosis?

Clinically, osteoporosis is a loss of bone density that surpasses the amount that normally occurs due to aging. The spine and hips are the most vulnerable areas. Women are most commonly affected, especially after menopause, when they lose the protective effect of estrogen. As the bones become brittle, they fracture and collapse more easily. The degeneration results in pain and decreased mobility.

Key Causes of Osteoporosis 

Osteoporosis is caused by a number of factors, including:

  • Sedentary lifestyle
  • Lack of minerals
  • Hormonal changes
  • Hypothyroidism
  • Smoking
  • High protein diet
  • Alcohol intake
  • Caffeine intake
  • Stress

Long-term use of the following medications also decreases bone density: antacids, blood thinners, diuretics, anti-seizure medication, ulcer medication and all corticosteroids.

Osteoporosis Support

Conventional Treatment

Osteoporosis is treated conventionally with several medications. Bisphosphonates inhibit bone resorption. Calcitonin prevents further bone loss but can cause kidney stones. Raloxifene acts like an estrogen to help to maintain bone density. Synthetic hormone replacement is also used to prevent bone loss. All of the medications have potential side effects.

Nutritional Support

Natural support for osteoporosis involves the use of diet, supplements and physical therapies to maximize the body’s use of nutrients and minimize factors that cause the body to move nutrients out of the bones.

Supplements

Nutritional supplements support bone health in four key ways:

  • Supply absorbable calcium
  • Provide nutrients that improve calcium absorption and bone uptake
  • Help maintain a healthy alkaline pH
  • Support healthy hormone balance

Effective osteoporosis support starts with adequate calcium intake. Many practitioners recommend 1,500mg of calcium and 750mg of magnesium daily. Calcium citrate and calcium chelate absorb more efficiently than calcium carbonate. The chelate type binds calcium to protein, and citrate binds calcium to citric acid.

People with diagnosed osteoporosis may benefit from calcium microcrystalline hydroxyapatite (CMHA). This form matches the calcium found naturally in bone.

Several nutrients improve calcium utilization. Key nutrients include:

  • Magnesium
  • Zinc
  • Silica
  • Manganese
  • Copper
  • Boron
  • Potassium

Magnesium and zinc support absorption. Boron and silica help incorporate calcium into bone tissue.

Maintaining an alkaline environment also supports bone health. Excess acidity can increase mineral loss from bones. Green food supplements and potassium-rich foods may help support a healthy pH balance.

Hormones strongly influence bone density. Estrogen and testosterone help maintain bone mass and calcium retention.

Women may consider"

  • Dong quai
  • Soya isoflavones
  • Vitex

GLA from primrose or borage oil may help support healthy progesterone balance.

Men may consider tribulus terrestris to support healthy testosterone production.

For osteoporosis support, eat calcium-rich fods such as leaft greens, seaweed, eggs, shellfish, figs, whole grains, and fermented dairy. Include vitamin D sources like cold-water fish, egg yolks, and cod liver oil. Consume magnesium-rich foods such as oats, rye, millet, cashews, vegetables, and seaweed. Limit coffee, soft drinks, and foods that may increase calcium loss.

Weight-bearing exercise and strength training increase bone density and should be a part of your daily routine.