Osteoporosis is a condition that reduces bone density and quality over time, increasing the risk of fractures and lowering the quality of life. Bone is continually being broken down and regenerated in a cycle. This is known as bone remodelling, and it necessitates a sufficient supply of particular nutrients. As a result, some people may question if, in addition to a balanced diet, some dietary supplements can help in osteoporosis treatment.
What mineral helps prevent osteoporosis? The science behind 5 lesser-known minerals linked to managing and preventing osteoporosis is examined in this blog.
Minerals That can Reduce Osteoporosis Symptoms
Listed below are some of the best minerals that can help reduce osteoporosis symptoms:
1. Magnesium
Magnesium is a vital mineral that plays a role in over 300 bodily functions. It’s also vital for bone health, as bone tissue contains around 60% of this mineral.
For people aged 19 to 30, the RDI for magnesium is 310–320 mg per day, while for those aged 31 and up, it is 400–420 mg per day. During gestation and lactation, needs are slightly higher.
In a study of 51 postmenopausal women, it was discovered that 40% of those with osteoporosis or reduced bone density had low magnesium levels in their blood.
Furthermore, multiple adult studies have discovered that people who take more magnesium through their food or supplements have greater bone mass density than those who take less in a bone density test.
While sufficient magnesium consumption has been linked to increased bone density in a bone density test, data on whether this advantage correlates to a lower incidence of bone fractures is conflicting.
Because additional research on the impact of magnesium supplements on the risk of osteoporosis and bone fractures is required, it’s recommended to focus on eating a diet rich in magnesium-containing foods such as nuts, seeds, whole grains, and legumes.
If you’re worried about reaching your magnesium needs through food alone, talk to your doctor about getting specific magnesium supplement recommendations based on your requirement to treat osteoporosis and any other medical conditions.
2. Boron
Boron is a trace element that has been discovered to be important for bone formation and preservation. It has an impact on the absorption of other bone-building minerals like calcium, magnesium, and vitamin D.
There is presently no defined boron RDI. Still, according to recent research, 1–3 mg of boron per day may be advantageous.
An earlier study in postmenopausal women revealed that consuming 3 mg of boron per day reduced calcium and magnesium excretion in the kidneys.
Because dried plums are one of the best dietary sources of boron, only a little amount of study has been done on the association between dried plum consumption and human bone density.
In one research of 48 postmenopausal women with low bone density, eating 50–100 grams of dried plums a day six months resulted in considerable bone density improvements when a bone density test is conducted.
While the exact process is unknown, it is hypothesised that the boron concentration in dried plums may play a role in why these fruits have been linked to improved bone health, making it an excellent osteoporosis mineral.
Boron is a mineral that is rarely seen in multivitamins. As a result, foods like prunes, raisins, and dried apricots may make it simpler to swallow.
3. Vitamin K
Vitamin K is essential for maintaining bone health and preventing bone deterioration. Vitamin K deficiency has been linked to an increased risk of broken bones and reduced bone density, or osteoporosis.
There is no RDI for vitamin K at this time. Instead, for people over the age of 18, the appropriate intake (AI) is established at 90 micrograms per day for women and 120 micrograms per day for males.
While studies suggest that an adequate vitamin K diet protects bone density and fractures, the evidence on whether vitamin K supplements improve bone health is inconclusive.
Because additional research on the effects of vitamin K supplements on osteoporosis and associated fractures is necessary, it may be preferable to eat vitamin K-rich foods such leafy greens, broccoli, and Brussel sprouts.
It’s crucial to keep in mind that vitamin K can interact with a variety of drugs, including blood thinners such as warfarin. As a result, it’s critical to see your doctor before using vitamin K pills.
4. Calcium
Calcium is an important element of bone tissue, as it helps to maintain bone strength and shape. In fact, your skeleton stores almost 99 percent of the calcium in your body. Therefore, it is one of the most important osteoporosis vitamins and minerals.
Calcium’s current RDI varies from 700 to 1200 mg per day, with higher requirements throughout particular life phases, such as infancy and adolescence, pregnancy and breastfeeding, women over 50, and all people aged 70 and up.
While proper calcium intake is vital for bone health throughout life, data on the potential advantages of calcium supplements for osteoporosis symptoms prevention and management is conflicting.
Calcium and vitamin D supplements were connected to a 15–30% lower incidence of injuries in both community-dwelling and institutionalised middle-aged and older persons, according to a review of eight research.
Another evaluation of 33 studies indicated that calcium supplements, either alone or in conjunction with vitamin D, did not reduce the incidence of fractures in older persons staying at home when compared to a placebo.
An analysis of 59 research indicated that increasing calcium intake through supplements or dietary sources resulted in minor but clinically significant changes in bone mass density.
Therefore, while calcium supplements may be beneficial for people who are at a higher risk of shortage, there is presently inadequate evidence to prescribe calcium supplements to the wider public to prevent or manage osteoporosis symptoms.
5. Manganese
Appropriate manganese levels have been linked to increased bone density in observational studies. More study into the role of manganese supplements in bone health is required.
While it’s vital to acquire enough of these minerals in your diet, further research is needed to see if these supplements can help prevent osteoporosis and the risk of fractures that comes with it.
In alternative medicine, a variety of herbal supplements are used to treat osteoporosis symptoms. However, there is currently no evidence that these supplements are useful in humans.
Conclusion
What mineral helps prevent osteoporosis has been answered above. Diet can play an important role in the management and prevention of osteoporosis. However, the disease cannot be cured or prevented just by nutrition.
While certain minerals, such as vitamin D, magnesium, boron, and vitamin K, are crucial for bone health, further research on the benefit of taking them as supplements is required.
If you’re worried about getting enough nutrients for osteoporosis and bone health in general, from your diet alone, consult a trusted healthcare practitioner for specialised advice before taking any supplementation.
