Vitamins for the prevention of osteoporosis in women

Vitamins for the prevention of osteoporosis in women: Detailed guidance

Osteoporosis: Silent enemy of female health

Osteoporosis, often called the “silent epidemic”, is characterized by a decrease in bone density and the deterioration of their microarchitecture, which leads to increased fragility and risk of fractures. Women are at a higher risk of osteoporosis, especially after menopause, when the production of estrogens, hormones, playing a key role in maintaining bone health, decreases.

Prevention of osteoporosis is an integrated approach that includes proper nutrition, regular physical exercises and taking the necessary vitamins and minerals. In this article, we will examine in detail the role of various vitamins in the prevention of osteoporosis in women, discuss their sources, dosage and features of application.

The role of vitamin D in the prevention of osteoporosis

Vitamin D, also known as “solar vitamin”, plays a crucial role in the absorption of calcium from the intestines and maintain the necessary level of calcium and phosphorus in the blood. These minerals are the main building blocks of bone tissue. Vitamin D deficiency leads to a decrease in calcium absorption, which in turn can lead to a decrease in bone density and an increase in the risk of osteoporosis and fractures.

• Vitamin D action mechanism: Vitamin D is converted in the liver and kidneys into its active form – calcitriol. Calcitriol binds to vitamin D (VDR) receptors in the intestines, bones and kidneys, regulating the expression of genes involved in calcium metabolism. It increases calcium absorption in the intestines, stimulates bone resorption (the release of calcium from bones into the blood, when the level of calcium in the blood is low) and reduces the removal of calcium by the kidneys.
• Sources of vitamin D: The main source of vitamin D is the synthesis in the skin under the influence of ultraviolet rays of sunlight. However, the synthesis of vitamin D in the skin may be insufficient in winter, in regions with limited sunlight or in people with dark skin. Other sources of vitamin D include:
  • Fat fish (salmon, tuna, mackerel)
  • Egg yolk
  • Enriched products (milk, yogurt, juices, cereals)
  • Vitamin D additives (hoglecialciferol – vitamin D3, ergocalciferol – vitamin D2)
• Recommended dosage of vitamin D: The recommended daily dose of vitamin D varies depending on age, health status and other factors. For women aged 19-70 years, 600 IU (international units) of vitamin D per day is recommended. For women over 70 years old, 800 IU vitamin D per day is recommended. People with vitamin D or with an increased risk of osteoporosis may require a higher dose that should be determined under the supervision of a doctor.
• Features of the use of vitamin D:
  • Vitamin D is better absorbed when eating fats containing fats.
  • It is not recommended to exceed the upper permissible limit of vitamin D (4000 IU per day) without consulting a doctor.
  • Long -term intake of high doses of vitamin D can lead to hypercalcemia (an increased level of calcium in the blood), which can cause nausea, vomiting, weakness and other symptoms.
• Diagnosis of vitamin D: The level of vitamin D can be determined using a blood test for 25-hydroxyvitamin D [25(OH)D]. The optimal level 25 (OH) D is 30-50 ng/ml. The level below 20 ng/ml is considered a deficiency.

The role of vitamin K in the prevention of osteoporosis

Vitamin K plays an important role in blood coagulation and bone metabolism. It is necessary for carboxylation of osteocalcin, protein produced by osteoblasts (cells that form bone tissue). Carboxylated osteocalcin binds to calcium and promotes its deposit in the bones, thereby strengthening bone tissue.

• Vitamin K action mechanism: Vitamin K acts as a coffeector for the Gamma-Glutamilutamilotxylase enzyme, which is necessary for carboxylation of glutamate residues in osteocalcin and other K-dependent proteins. Carboxylation allows these proteins to contact calcium.
• Types of vitamin K: There are two main types of vitamin K:
  • Vitamin K1 (Phillokhinon): Contained in green leafy vegetables.
  • Vitamin K2 (menachinon): synthesized by bacteria in the intestines and is contained in some fermented products and animal products. There are various forms of menachinon, such as MK-4 and MK-7. MK-7 has a longer half-life and can be more effective for maintaining bone health.
• Sources of vitamin K:
  • Vitamin K1:
    • Green sheet vegetables (spinach, broccoli, cabbage, salad Latuk)
    • Vegetable oils (soy, rapeseed, olive)
  • Vitamin K2:
    • Enzymed products (NATTO, kimchi, sauerkraut)
    • Products of animal origin (meat, eggs, cheese)
    • Vitamin K2 additives (especially MK-7)
• Recommended dosage of vitamin K: The recommended daily dose of vitamin K varies depending on age and floor. For women aged 19 years and older, 90 μg of vitamin K per day is recommended.
• Features of the use of vitamin K:
  • People taking anticoagulants (for example, warfarin) should consult a doctor before taking the additives of vitamin K, since vitamin K can influence blood coagulation.
  • Vitamin K is better absorbed when eating fats containing fats.
• Interaction of vitamin K with other vitamins and minerals: Vitamin K synergically acts with vitamin D and calcium in maintaining bone health.

The role of vitamin C in the prevention of osteoporosis

Vitamin C, also known as ascorbic acid, is a powerful antioxidant that plays an important role in the synthesis of collagen, the main protein that makes up the bone tissue matrix. Collagen gives bones flexibility and resistance to fractures. Vitamin C also participates in the formation of osteoblasts and protects bone tissue from damage by free radicals.

• Vitamin C action mechanism:
  • Collagen synthesis: Vitamin C is necessary for hydroxylation of proline and lysine, amino acids that are part of collagen. Hydroxiling is necessary for the formation of a stable triple collagen spiral.
  • The formation of osteoblasts: vitamin C stimulates the differentiation and proliferation of osteoblasts, cells responsible for the formation of bone tissue.
  • Antioxidant protection: vitamin C neutralizes free radicals that can damage osteoblasts and worsen the quality of bone tissue.
• Sources of vitamin C:
  • Citrus fruits (oranges, lemons, grapefruits)
  • Berries (strawberries, blueberries, raspberries)
  • Vegetables (pepper, broccoli, Brussels cabbage)
  • Green sheet vegetables (spinach, cabbage)
• Recommended dosage of vitamin C: The recommended daily dose of vitamin C for women is 75 mg.
• Features of the use of vitamin C:
  • Vitamin C is a water -soluble vitamin, so excesses are excreted from the body in the urine.
  • Taking high doses of vitamin C (more than 2000 mg per day) can cause side effects, such as diarrhea, nausea and abdominal pain.
  • Smoking reduces the level of vitamin C in the body, so smoking women may need a higher dose of vitamin C.

The role of vitamin A in the prevention of osteoporosis

Vitamin A plays an important role in the growth and development of bones, as well as in the regulation of the function of osteoblasts and osteoclasts (cells that destroy bone tissue). However, both the deficiency and excess vitamin A can have a negative effect on bone health.

• Vitamin A action mechanism:
  • Growth and development of bones: Vitamin A is necessary for the normal growth and development of bones in childhood and adolescence.
  • Regulation of the function of osteoblasts and osteoclasts: Vitamin A is involved in the regulation of the activity of osteoblasts and osteoclasts, supporting the balance between the formation and destruction of bone tissue.
• Types of vitamin A: There are two main types of vitamin A:
  • Retinol: contained in animal products (liver, eggs, dairy products).
  • Carotinoids (beta-carotene): are found in plant products (carrots, sweet potatoes, pumpkin). Beta-carotene can be transformed into retinol in the body.
• Sources of vitamin A:
  • Retinol:
    • Liver
    • Eggs
    • Dairy products
  • Carotenoids:
    • Carrot
    • Sweet potato
    • Pumpkin
    • Spinach
    • Cabbage
• Recommended dosage of vitamin A: The recommended daily dose of vitamin A for women is 700 mcg RAE (Retinol equivalent).
• Features of the use of vitamin A:
  • During pregnancy, it is not recommended to take high doses of retinol, as this can lead to congenital defects in the fetus.
  • Excessive use of vitamin A can lead to hypervitaminosis A, which can cause nausea, vomiting, headache, dry skin and hair, as well as negatively affect the health of bones.
  • Beta-carotene is considered a safer form of vitamin A, since the body converts it into retinol only in the required amount.

The role of group B vitamins in the prevention of osteoporosis

B vitamins play an important role in various metabolic processes in the body, including bone metabolism. The deficiency of some vitamins of group B, such as vitamin B12 and folic acid, can be associated with an increased risk of osteoporosis and fractures.

• Vitamin B12 (cobalamin):
  • The mechanism of action: Vitamin B12 is necessary for the normal functioning of osteoblasts and the synthesis of DNA. Vitamin B12 deficiency can lead to a violation of the formation of bone tissue.
  • Sources: animal products (meat, fish, eggs, dairy products).
  • Recommended dosage: 2.4 μg per day.
  • Features of application: older people and people with diseases of the gastrointestinal tract may require intake of vitamin B12 in the form of additives, since they may have impaired vitamin B12 from food.
• Folic acid (vitamin B9):
  • The mechanism of action: folic acid is necessary for the synthesis of DNA and RNA, as well as for the metabolism of homocysteine. An increased level of homocysteine in the blood can negatively affect bone health.
  • Sources: green leafy vegetables, legumes, citrus fruits, enriched cereals.
  • Recommended dosage: 400 μg DFE (equivalent of folic acid) per day.
  • Features of application: women planning pregnancy are recommended to take folic acid to prevent defects in the nervous tube in the fetus.

Minerals necessary for the prevention of osteoporosis

In addition to vitamins, other minerals are also necessary to maintain bone health, such as calcium, magnesium, zinc and manganese.

• Calcium:
  • The main building block of bone tissue.
  • Sources: dairy products, green leafy vegetables, enriched products.
  • Recommended dosage: 1000 mg per day for women aged 19-50 years, 1200 mg per day for women over 50 years old.
• Magnesium:
  • Participates in the metabolism of bone tissue and regulation of the level of calcium in the blood.
  • Sources: nuts, seeds, whole cereals, green leafy vegetables.
  • Recommended dosage: 310-320 mg per day.
• Zinc:
  • It is necessary for the growth and development of bones, as well as for the synthesis of collagen.
  • Sources: meat, seafood, nuts, seeds, legumes.
  • Recommended dosage: 8 mg per day.
• Manganese:
  • Participates in the synthesis of bone tissue and cartilage.
  • Sources: whole cereals, nuts, legumes, green leafy vegetables.
  • Recommended dosage: 1.8 mg per day.

Important comments and recommendations

• Before taking any vitamins and minerals, it is necessary to consult a doctor.
• The dosage of vitamins and minerals should be selected individually, given the age, health status and other factors.
• Do not exceed the recommended dosages of vitamins and minerals, as this can lead to side effects.
• Vitamins and minerals are better absorbed when eating.
• It is important to adhere to a healthy lifestyle, including proper nutrition, regular physical exercises and rejection of bad habits, to maintain bone health.
• Regular examinations to assess the density of bones (densitometry) help to timely identify osteoporosis and take measures for its prevention and treatment.

Conclusion

Prevention of osteoporosis in women is an important task that requires an integrated approach. Proper nutrition, rich in vitamins and minerals, plays a key role in maintaining bone health. Regular intake of vitamin D, vitamin K, vitamin C, vitamin A and B vitamins, as well as minerals, such as calcium, magnesium, zinc and manganese, can help strengthen bone tissue and reduce the risk of osteoporosis and fractures. However, it is important to remember the need to consult a doctor before taking any additives and the importance of maintaining a healthy lifestyle. Early diagnosis and timely treatment of osteoporosis can improve the quality of life and reduce the risk of disability.