Focus on bone health (osteoporosis)

Bone loss and osteoporosis are common concerns for adults. Our bones are constantly being broken down and built up again. Cells called osteoclasts break down old or damaged bone and this is replaced by new bone, created by cells called osteoblasts. The whole process is orchestrated by hormones, in this way, the entire skeleton is replaced approximately every seven to 10 years!

As we get older, the cells that build new bone can’t work as quickly as the cells that remove old bone. This leaves bones fragile and prone to breakages.

Oestrogen and progesterone have a protective effect on bone density in women, but levels drop after the menopause and this protection is lost. Many people do not realise that they have osteoporosis or its precursor osteopenia until they suffer a fracture.

The amount of mineral deposit in bone is measured as bone mineral density (BMD) this is used clinically to assess bone health, the lower the BMD the higher the fracture risk. when a scan confirms low bone density, a diagnosis of osteoporosis is made. The results of a bone scan for osteoporosis are usually given as T scores:

T-scores are interpreted as follows:

• A score of –1.0 to +1.0 means you have normal bone density.
• A score between –1.0 to –2.5 means you have low bone density (osteopenia).
• A score of –2.5 or below means you have osteoporosis.

Unfortunately, about 1 in 2 women and 1 in 9 men over 50 will fracture a bone because of osteoporosis. Osteoporosis by itself is not a fatal condition, but it can lead to serious fractures that can cause early mortality.

Although it's important to build healthy bone mass in our 20s, the peak being age 30, it's never too late to start looking after our bones.

Your body contains about one kilogram of calcium - 99% of this is in your bones however at least 15 other vital nutrients including magnesium, manganese, silicon, zinc and boron and vitamins D, C and K. are required to support the bones. Most of these should be achievable through a healthy diet, however when bone density is low, extra support is often needed. The main essential nutrients to consider supplementing are Calcium, vitamin D and vitamin K.

Calcium

People who have been diagnosed with osteoporosis are recommended to have 1200mg of calcium daily, but this includes sources from both food and supplements. Individual needs will vary depending on diet. For example those who avoid dairy for ethical reasons or an intolerance/allergy are more in need of a supplement.

Taking supplements in a well-absorbed form is also very important. Many of the cheaper calcium supplements are a waste of money because they are indigestible or poorly absorbed.

Higher Nature use AquaminTM in our Super Calcium supplement, made from calcium rich Lithothamnion seaweed, which is backed by over 35 clinical studies.

AquaminTM is a superior plant-based alternative to conventional calcium supplements, naturally sourced from sustainably managed and harvested seaweed grown in pristine Icelandic seawater. Due to unique structure and multi-mineral content of the seaweed, this makes it better absorbed and therefore gentler on the gut and digestive system.? Studies have shown AquaminTM is superior to calcium carbonate at slowing down the onset of bone loss. Balance is essential when it comes to calcium as taking too high levels can cause side effects such as kidney stones or the condition hypercalcemia.

Food sources of calcium include fish, eggs, tofu, nuts, seeds, pulses such as kidney beans, wholegrains like brown rice and quinoa plus green leafy vegetables including broccoli and kale. Eating tinned fish with the bones not only bumps up your calcium intake but also provides important omega 3 essential fatty acids.

Vitamin K

Bone formation and the manufacture of osteocalcin, a protein plentiful in bone, require vitamin K. A rich source of vitamin K is natto, a fermented soy-bean food eaten in Japan but relatively unknown in the West, although other food sources are easily available such as green leafy vegetables, many people aren’t eating enough as so supplementing with vitamin K may be essential*.

For a long time vitamin K supplementation has been overlooked for bone health, however data suggests that vitamin K2 supplementation might improve bone quality and reduce fracture risk in osteoporotic patients. In addition Vitamin K2 supplementation is considered a significant way to enhance the absorption of calcium and vitamin D.

An adequate intake of vitamin K2 also helps move calcium into the bones and prevent its accumulation in blood vessels.

Higher Nature use the patented MenaQ7 form of vitamin K2, sourced from chickpeas, which is backed by scientific studies, that conclude that it is more bioavailable to the body for enhanced benefit.

Vitamin D

Vitamin D facilitates the absorption of calcium in the digestive system. Because the main catalyst for vitamin D production in the body is sunlight (there are very few significant, natural dietary sources of this nutrient) obtaining sufficient quantities can be problematic in the United Kingdom. Supplementing vitamin D during the winter months is essential. It is estimated that 1 in 6 adults in the UK have low vitamin D levels. Sun worshipers aren’t necessarily getting all their vitamin D requirements either as once your body has produced a tan this will block further vitamin D production, as the melanin is protecting your skin. Those with darker skin tones are also less able to manufacture vitamin D from sunlight while those with light skin risk skin damage and melanoma, many of us will benefit from taking vitamin D year round.

Studies have found that daily low-dose vitamin D supplements also reduce the risk of falling (and therefor fractures) this is thought to be due to the role of vitamin D on muscle strength.

Super OsteoFood

For general bone support we have formulated the Super OsteoFood which contains a blend of bone supporting nutrients including vitamin D, calcium in the Lithothamnion calcareum form, magnesium, to help metabolise calcium, and help the conversion of vitamin D to its active form.

We included vitamin C as a key player in the manufacture of collagen, which is an essential constituent of the bone matrix, providing the scaffolding of the bone. Super OsteoFood also contains other important nutrients such as boron, zinc and B6. We included silicon as higher dietary intakes of silicon are associated with higher bone mineral density. The Super OsteoFood is a great option for those who would like a combination supplement and who may not have a diagnoses of osteoporosis or osteopenia but are worried about their bone health. 

Other considerations

Don’t forget the importance of a strong digestive system. Anything that hinders mineral or vitamin absorption may affect the health and strength of bones. If stomach acid levels are low, calcium remains insoluble and cannot be ionised. Boosting stomach acid and / or supplementing digestive enzymes may be beneficial. Book a call with our nutrition team for further advice.

Crash weight loss diets are familiar to many but may result in accelerated bone loss. The constant pursuit of thinness can lead to deficiencies of essential bone-building nutrients. Low body weight, anorexia and a small frame are all risk factors for osteoporosis in later life. Other risk factors include a history of irregular periods, high protein diets, heavy intake of alcohol, smoking, over or under exercising and some medications.

You should also consider other factors that may affect calcium absorption such as high intake of cola drinks that contains phosphoric acid. This is associated with reduced bone turnover so should be avoided.

Not only can exercise boost your spirits and improve heart health, regular weight-bearing exercise is essential for building healthy bones. Numerous studies have shown the benefits of exercise on bone density and the improved muscle strength help prevent falls. It is never too late to start! Walking, jogging, climbing stairs and exercise with weights have all been found to support bone strength.

*Please note vitamin K supplements may not be suitable for those on blood thinning medication.