Osteoporosis occurs when bone mass declines, causing weak, fragile bones that are more prone to fractures. It is often linked with low estrogen levels and age. As such, it most commonly affects postmenopausal women. However, living a sedentary lifestyle and an inadequate calcium intake also contribute to the development of osteoporosis. You can help prevent this condition by taking plenty of weight-bearing exercise and ensuring you get enough vitamin D and calcium. The University of Maryland Medical Center says that adding soy to your diet may also help to prevent osteoporosis. Talk to your doctor before taking a soy supplement.
Sources and Administration
Soy contains compounds known as isoflavones and phytoestrogens, both of which may have estrogen-like effects. As such, soy is often used as complementary treatment for menopausal symptoms and osteoporosis. The Memorial Sloan-Kettering Cancer Center notes that soy may help to slow bone loss although it adds that evidence to support this is mixed. The UMMC website states that the best sources of soy isoflavones include tofu, soy milk and soybeans. You can also take soy isoflavones as a dietary supplement. RxList suggests taking 40 g of soy protein containing 2 mg to 2.25 mg isoflavones per gram, daily, to help prevent osteoporosis.
Evidence
The results of a study published in the July 2001 issue of the "Journal of Bone and Mineral Research" show that soy intake has a significant effect on bone mineral density. The results of a clinical study published in the January 2008 issue of "Nutrition Research" show that soy isoflavones have a positive effect on bone mineral density. However, the authors state that further studies are needed to confirm the effects of soy isoflavones on bone.
Side Effects
RxList states that consuming soybeans and other dietary sources of soy is likely safe, and adds that short-term use of soy supplements is also likely safe. However, taking a soy dietary supplement may cause mild side effects like constipation and nausea. RxList adds that it may cause allergic reactions in some people. In addition, long-term use or high doses of soy dietary supplements may cause abnormal uterine bleeding.
Contraindications
Taking a soy dietary supplement may not be suitable for everyone. Do not take soy if you have breast cancer or family history of this disease, or endometrial cancer. Also avoid taking a soy supplement if you have kidney disease, or if you are pregnant or breastfeeding. Soy products may interact with other medicines you may be taking including antidepressants, antibiotics, anticoagulants and tamoxifen, RxList notes.
References
- University of Maryland Medical Center: Osteoporosis
- Memorial Sloan Kettering Cancer Center: Soy
- RxList: Soy
- Journal of Bone and Mineral Research"; Soy intake and the Maintenance of Peak Bone Mass in Hong Kong Chinese Women; S.C. Hoy et al.; July 2001
- "Nutrition Research"; Soybean and Soy Isoflavone Intake Indicate a Positive Change in Bone Mineral Density for 2 Years in Young Korean Women; Y. Song et al.; January 2008
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