Osteoporosis affects about 10 million Americans. When you have osteoporosis, your bones become fragile and less dense. Bone mineral density provides structure and support for your bones. If left untreated, osteoporosis can lead to fractures of the vertebra, hip and wrists. Some basic vitamins along with calcium can help prevent and slow the progression of osteoporosis.
Risk Factors
People of any gender or ethnicity can be diagnosed with osteoporosis, however, Caucasion and Asian women are particularly vulnerable. People of a smaller build are also susceptible to this disease. Your body begins breaking down bone after the age of 30, but the breakdown increases dramatically around and after menopause, so age and gender are factors.
Identification
Testing for osteoporosis is generally done with a DXA scan. DXA stands for dual energy X-ray absorptimetry. The test involves measuring the bone density of various areas around the body, usually the hip, neck and wrist areas. This is a noninvasive test that gives your health care provider a clear look at your bone health.
Vitamin D
Calcium and vitamin D go hand in hand in keeping your bones healthy. You must ingest enough calcium daily to maintain healthy body functions. Without an adequate amount, bone degradation will increase when your body uses the bones to provide calcium elsewhere. Vitamin D assists in calcium metabolism and delivery of calcium to parts of the body that need it, including the bones.
Vitamin K
Vitamin K signals the body to promote bone-building systems. According to a paper published in the "Proceedings of the Nutrition Society," vitamin K works in conjunction with vitamin D to promote bone growth. One of the major bone-building proteins is dependent on vitamin K to do its job.
Sources
Calcium, vitamin D and vitamin K should be part of a well-balanced and healthy diet. Most dairy products, including low-fat cheese and milk, contain calcium. Breads and cereals are fortified with vitamin D, but your body can also absorb this vitamin from the sun. Vitamin K is found mainly in leafy green vegetables like kale, spinach and Swiss chard. All of these vitamins are also available in supplement form. However, before taking any new supplements, check with your doctor.
References
- "Health Fitness Instructor's Handbook"; Edward T. Howley and B. Don Franks; 2003
- "Nutrition: Concepts and Controversies"; Frances Sizer and Eleanor Whitney; 2004.
- Cambridge Journals Online: "The Roles of Vitamins D and K in Bone Health and Osteoporosis Prevention"
