Dietary supplement for the prevention of osteoporosis in women

Dietary supplement for the prevention of osteoporosis in women: a comprehensive review

Chapter 1: Osteoporosis – Silent Epidemic

Osteoporosis, characterized by a decrease in bone density and increased fragility of bones, is a serious threat to health, especially for women. This “silent thief of bones” often develops unnoticed, manifesting only fractures that occur even with minor injuries or falls. According to the World Health Organization, osteoporosis is one of the ten main causes of disability and mortality around the world.

1.1 Risk factors for osteoporosis in women:

In women, the risk of osteoporosis is much higher than in men, which is due to a number of factors:

• Menopause: A decrease in estrogen levels during menopause is a key factor that promotes accelerated bone loss. Estrogen plays an important role in maintaining the balance between the formation and destruction of bone tissue. Its deficiency leads to the predominance of bone resorption processes.

• Genetic predisposition: The presence of osteoporosis in a family history significantly increases the risk of the development of the disease. Genes affect the density of bone tissue, vitamin D metabolism and other factors that determine the health of bones.

• Age: With age, natural aging processes lead to a decrease in bone mass and a deterioration in its quality. With age, the activity of osteoblasts (cells responsible for the formation of the bone) decreases and the activity of osteoclasts (cells that destroy the bone) increases.

• Insufficient consumption of calcium and vitamin D: Calcium is the main building material for bones, and vitamin D is necessary for its absorption. The insufficient intake of these substances with food leads to a weakening of bone tissue.

• Insufficient physical activity: Physical exercises, especially with weight load, stimulate the formation of bone tissue and contribute to the strengthening of bones. A sedentary lifestyle and lack of physical activity contribute to the loss of bone mass.

• Smoking and alcohol abuse: Smoking negatively affects bone metabolism, reduces estrogen levels and worsens the blood supply to bones. Alcohol abuse violates the absorption of calcium and vitamin D, and also has a toxic effect on bone cells.

• Certain diseases and drugs: Some diseases, such as rheumatoid arthritis, hyperthyroidism and celiac disease, can increase the risk of osteoporosis. Long -term intake of glucocorticoids (for example, prednisolone) also has a negative effect on bone tissue.

• Low body mass index (BMI): Women with low BMI (less than 19 kg/m2) have an increased risk of osteoporosis, since they have less bone mass and muscle mass, which provide support to bones.

1.2 Diagnostics Osteoporosis:

The main method of diagnosis of osteoporosis is densitometry (DEXA), which allows you to measure the density of bone tissue in various parts of the skeleton (for example, in the lumbar spine and femoral). The results of densitometry are expressed in the form of a T-criterion, which shows a deviation of bone density from the average value in healthy women of the same age.

• T -criteria from -1 to -2.5 indicates osteopenia (decrease in bone density).
• T -criteria below -2.5 indicates osteoporosis.

In addition to densitometry, additional studies can be prescribed to evaluate the risk of fractures and excluding other diseases that can affect bone tissue, such as a general blood test, urine analysis, determination of calcium, vitamin D and blood hormones.

Chapter 2: The role of dietary supplements in the prevention of osteoporosis

Bades (biologically active additives) can play an important role in the prevention of osteoporosis, especially in combination with a healthy lifestyle, including a balanced diet and sufficient physical activity. They are not a replacement for drugs, but can help replenish the deficiency of the necessary nutrients and maintain bone health.

2.1 Calcium:

Calcium is the main building material for bones and is necessary to maintain their strength. The recommended daily dose of calcium for women aged 19-50 is 1000 mg, and for women over 50-1200 mg.

• Calcium forms: The most common forms of calcium in dietary supplements are calcium carbonate, calcium citrate and calcium gluconate. Calcium carbonate is the cheapest and most common form, but for its absorption, a acidic medium of the stomach is necessary. Calcium citrate is better absorbed, especially in people with reduced acidity of the stomach. Calcium gluconate contains less elementary calcium than carbonate and citrate.

• Side effects: Reception of calcium in high doses can cause side effects, such as constipation, bloating and the formation of kidney stones. It is recommended to divide the daily dose of calcium into several receptions and take it during food.

• Interactions: Calcium can interact with some drugs such as tetracycline antibiotics and iron drugs. It is recommended to take these drugs with an interval of at least two hours after taking calcium.

2.2 Vitamin D:

Vitamin D is necessary for the absorption of calcium in the intestines and maintaining the normal level of calcium in the blood. Vitamin D deficiency is a common problem, especially in regions with insufficient sunlight. The recommended daily dose of vitamin D for adults is 600-800 IU (international units).

• Vitamin D forms: There are two main forms of vitamin D: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Vitamin D3 is more effective than vitamin D2 in an increase in vitamin D levels in the blood.

• Side effects: Vitamin D intake in high doses can cause side effects, such as nausea, vomiting, weakness and increased thirst. It is recommended not to exceed the recommended daily dose of vitamin D.

• Sources of vitamin D: Vitamin D is contained in some foods such as fatty fish (salmon, tuna, mackerel), egg yolks and enriched products (milk, cereals). However, the main source of vitamin D is the synthesis in the skin under the influence of sunlight.

2.3 Vitamin K2:

Vitamin K2 plays an important role in maintaining bone health, contributing to the inclusion of calcium in bone tissue and preventing its deposition in soft tissues. It also participates in the activation of osteocalcin, protein necessary for the formation of bone tissue.

• Forms of vitamin K2: There are various forms of vitamin K2, including menachinon-4 (MK-4) and menachinon-7 (MK-7). The MK-7 has a longer half-life and is better absorbed than the MK-4.

• Side effects: Vitamin K2 is usually well tolerated, and side effects are rare.

• Interactions: Vitamin K2 can interact with anticoagulants (for example, warfarin). People taking anticoagulants should consult a doctor before taking vitamin K2.

• Sources of vitamin K2: Vitamin K2 is contained in some fermented products such as NATTO (fermented soybeans), acidic cabbage and solid cheeses.

2.4 Magnesium:

Magnesium plays an important role in maintaining bone health, participating in the regulation of calcium and vitamin D. Magnesium deficiency can lead to a decrease in bone density and increased risk of fractures.

• Forms of magnesium: The most common forms of magnesium in dietary supplements are magnesium oxide, magnesium citrate and magnesium glycinate. Magnesium citrate and magnesium glycinate are better absorbed than magnesium oxide.

• Side effects: Taking magnesium in high doses can cause side effects, such as diarrhea and stomach disorder.

• Interactions: Magnesium can interact with some drugs such as antibiotics and diuretics.

• Sources of magnesium: Magnesium is found in many foods such as green leafy vegetables, nuts, seeds, whole cereals and legumes.

2.5 zinc:

Zinc is necessary for the normal growth and development of bones, as well as to maintain their strength. It is involved in the synthesis of collagen, the main component of the organic matrix of bone tissue.

• Forms of zinc: The most common forms of zinc in dietary supplements are zinc sulfate, zinc citrate and zinc gluconate.

• Side effects: Taking zinc in high doses can cause side effects, such as nausea, vomiting and diarrhea.

• Interactions: Zinc can interact with some drugs such as antibiotics and iron drugs.

• Sources of zinc: Zinc is contained in many foods, such as meat, seafood, nuts, seeds and whole cereals.

2.6 copper:

Copper is necessary for the synthesis of collagen and other proteins that make up the organic matrix of bone tissue. It also participates in the formation of transverse connections between collagen fibers, which ensures bone strength.

• Forms of copper: The most common forms of copper in dietary supplements are copper gluconate and copper sulfate.

• Side effects: Moping in high doses can cause side effects, such as nausea, vomiting and diarrhea.

• Interactions: Copper can interact with some drugs such as penicilllammin and antacids.

• Sources of copper: Copper is found in many foods, such as liver, seafood, nuts, seeds and cocoa.

2.7 BRANCH:

Coron plays a role in the metabolism of calcium, magnesium and vitamin D, and can also affect estrogen levels. Some studies show that boron can contribute to an increase in bone density.

• Forms of Bore: Bor is contained in dietary supplements in various forms, such as sodium borage and boron citrate.

• Side effects: Reception of boron in high doses can cause side effects, such as nausea, vomiting and diarrhea.

• Sources of BORR: Bor is contained in many foods such as fruits, vegetables, nuts and legumes.

2.8 Silicon:

Silicon plays a role in the formation of collagen and bone mineralization. It can also help increase the density of bone tissue.

• Forms of silicon: Silicon is contained in dietary supplements in various forms, such as silicon dioxide and orthocomic acid.

• Side effects: Silicon is usually well tolerated, and side effects are rare.

• Silicon sources: Silicon is found in many foods, such as whole cereals, vegetables and fruits.

2.9 SOI isoflavones:

SOI isoflas are phytoestrogens that can have an estrogen -like effect on bone tissue. They can help increase the density of bone tissue and reduce the risk of fractures, especially in women in postmenopause.

• Side effects: Soybean isoflavones are usually tolerated, but in some cases side effects can cause side effects, such as stomach disorder and bloating.

• Interactions: Soybean isoflavons can interact with some drugs such as tamoxifen.

• Soyts of isoflavons sois: SOI isoflavones are found in soy products, such as tofu, soy milk and soybeans.

2.10 Other dietary supplements:

In addition to the above dietary supplements, other substances can be used for the prevention of osteoporosis, such as:

• Collagen: Collagen is the main protein that makes up organic bone matrix. Reception of collagen can help increase the density of bone tissue and improve its strength.

• Omega-3 fatty acids: Omega-3 fatty acids have anti-inflammatory properties and can help maintain bone health.

• Probiotics: Probiotics can improve the absorption of calcium and other nutrients necessary for the health of bones.

Chapter 3: The choice of dietary supplements for the prevention of osteoporosis: Guide for women

The choice of dietary supplements for the prevention of osteoporosis is a task that requires an attentive approach. It is important to take into account the individual characteristics of the body, the presence of risk factors, the results of examinations and recommendations of the doctor.

3.1 Consultation with a doctor:

Before taking any dietary supplements, especially if you have any diseases or take medications, you need to consult a doctor. The doctor will be able to evaluate your individual needs and risks, as well as give recommendations for the choice of the most suitable dietary supplements and their dosage.

3.2 Analysis of risk factors:

When choosing dietary supplements for the prevention of osteoporosis, your risk factors must be taken into account. For example, if you have a deficiency of vitamin D, you may need to take vitamin D at a higher dose. If you have diseases of the gastrointestinal tract, you should choose the forms of calcium and magnesium, which are better absorbed.

3.3 Study of the composition:

Before buying Bad, carefully study its composition. Make sure that it contains enough nutrients in sufficient quantities. Pay attention to the forms of these substances, as some forms are better absorbed than others.

3.4 The choice of the manufacturer:

Choose dietary supplements from reliable manufacturers that guarantee the quality and safety of your products. Pay attention to the availability of quality certificates and compliance with GMP standards (good manufactoring practice).

3.5 Dosage and reception mode:

Strictly observe the recommended dosage and dedary reception mode. Do not exceed the recommended daily dose, as this can lead to side effects. Divide the daily dose of calcium into several doses and take it while eating.

3.6 Interaction with drugs:

Consider the possible interaction of dietary supplements with the drugs that you take. Consult a doctor or a pharmacist to make sure that the dietary supplements you have chosen do not interact with your medicines.

3.7 Efficiency monitoring:

After the start of receiving dietary supplements, it is necessary to regularly monitor their effectiveness. Draw densitometry (DEXA) to assess the density of bone tissue. Pass blood tests to control the level of calcium, vitamin D and other nutrients.

3.8 individual approach:

There is no universal recipe for the prevention of osteoporosis. The approach to the choice of dietary supplements should be individual and take into account your features, risk factors and recommendations of a doctor.

Chapter 4: A healthy lifestyle – the basis of the prevention of osteoporosis

Bades can be a useful addition to a healthy lifestyle, but they are not a replacement for him. A healthy lifestyle, including a balanced diet, sufficient physical activity, refusal to smoking and moderate use of alcohol, is the basis for the prevention of osteoporosis.

4.1 Balanced diet:

The diet should be balanced and contain a sufficient amount of calcium, vitamin D, vitamin K2, magnesium, zinc, copper, boron and other nutrients necessary for the health of bones.

• Calcium: Include products rich in calcium in your diet, such as dairy products, green leafy vegetables, nuts and seeds.
• Vitamin D: Eat fatty fish, egg yolks and enriched products.
• Vitamin K2: Eat fermented products, such as Nato and acidic cabbage.
• Magnesium: Include green leafy vegetables, nuts, seeds, whole cereals and legumes in your diet.
• Zinc: Eat meat, seafood, nuts, seeds and whole cereals.
• Copper: Eat the liver, seafood, nuts, seeds and cocoa.
• Brown: Include fruits, vegetables, nuts and legumes in your diet.
• Silicon: Use whole cereals, vegetables and fruits.

4.2 Physical activity:

Regular physical exercises, especially with weight load, stimulate the formation of bone tissue and help strengthen bones.

• Exercises with weight load: Walking, running, jumping, dancing, strength training.
• Exercise of equilibrium: Tai-you, yoga.

It is recommended to engage in physical exercises for at least 30 minutes a day, most days of the week.

4.3 Refusal of smoking:

Smoking negatively affects bone metabolism, reduces estrogen levels and worsens the blood supply to bones. Refusal of smoking is an important step in the prevention of osteoporosis.

4.4 moderate alcohol consumption:

Alcohol abuse violates the absorption of calcium and vitamin D, and also has a toxic effect on bone cells. It is recommended to drink alcohol in moderate quantities (no more than one drink per day for women).

4.5 Prevention of falls:

The falls are the main cause of fractures in people with osteoporosis. Take measures to prevent falls, such as:

• Remove the obstacles from the floor (wires, carpets).
• Provide good lighting in the house.
• Use handrails in the bathroom and toilet.
• Wear shoes with a non -slip sole.
• Check your vision regularly.
• Consult a doctor about the possible causes of dizziness and instability.

Chapter 5: Research and prospects

Scientific research continues to actively study