Osteopenia | Osteoporosis

Osteoporosis is a condition that causes the bones to become weak and brittle, increasing the risk of fractures. Women are more likely to develop osteoporosis than men, especially after menopause, due to lower estrogen levels. Estrogen is a hormone that helps protect the bones from losing mass and strength.

To prevent or treat osteoporosis, it is important to have adequate intake of calcium and vitamin D, which are essential for bone health. Calcium is the main mineral that makes up the bones, and vitamin D helps the body absorb calcium from food and supplements. The recommended daily intake of calcium for women over 50 is 1,200 milligrams (mg), and the recommended daily intake of vitamin D for women over 50 is 800 international units (IU)

Some good sources of calcium include dairy products, such as milk, yogurt, and cheese; plant-based milks, such as almond, cashew, or oat; and certain green leafy vegetables, such as kale, broccoli, and bok choy. Some good sources of vitamin D include fatty fish, such as salmon, tuna, and sardines; egg yolks; and fortified foods, such as cereals, orange juice, and milk. However, it may be difficult to get enough vitamin D from food alone, especially if you have limited sun exposure, so taking a supplement may be necessary

In addition to calcium and vitamin D, some other supplements that may be beneficial for women with osteoporosis include:

Vitamin K: This vitamin helps activate proteins that are involved in bone formation and mineralization. It also helps prevent calcium from being deposited in the arteries, which can lead to cardiovascular problems. Vitamin K is found in green leafy vegetables, such as spinach, kale, and Brussels sprouts; and fermented foods, such as natto, sauerkraut, and cheese. The recommended daily intake of vitamin K for women over 50 is 90 micrograms (mcg)
Zinc: This mineral helps stimulate bone growth and repair, and also supports the immune system and wound healing. Zinc is found in animal products, such as meat, poultry, seafood, and eggs; and plant products, such as nuts, seeds, beans, and whole grains. The recommended daily intake of zinc for women over 50 is 8 mg
Magnesium: This mineral helps regulate calcium metabolism and bone mineralization, and also supports muscle and nerve function. Magnesium is found in green leafy vegetables, such as spinach, kale, and Swiss chard; and nuts, seeds, beans, and whole grains. The recommended daily intake of magnesium for women over 50 is 320 mg
Probiotics: These are beneficial bacteria that live in the gut and help digest food, produce vitamins, and modulate the immune system. Probiotics may also help improve bone health by enhancing calcium absorption, reducing inflammation, and preventing bone loss. Probiotics are found in fermented foods, such as yogurt, kefir, kimchi, and kombucha; and supplements, such as capsules, powders, and liquids. The optimal dose and strain of probiotics for osteoporosis is not well established, but a general recommendation is to take at least 10 billion colony-forming units (CFU) of a variety of strains per day

Before taking any supplements, it is advisable to consult with your doctor to determine the most suitable dosage and form for your individual needs and medical conditions. Some supplements may interact with certain medications or cause side effects, so it is important to be aware of the potential risks and benefits. Supplements are not a substitute for a healthy diet and lifestyle, but they can complement them and help you achieve optimal bone health.