Osteoporosis is a condition that affects 200 million people around the world, according to the International Osteoporosis Foundation. This disease reduces the density of your bones. Less bone density means a more weak and fragile skeletal system that can result in bone fractures. As you age, osteoporosis can become worse and recovery from fractures becomes harder. Taking certain vitamins can help improve your bone health.
The Nature of Bones
Your bones are constantly changing. Old bone is broken down and new bone is formed. In healthy people, the rate of bone growth exceeds breakdown into your 20s. During your mid to late 20s, you will reach your peak bone density, or the hardest your bones will ever be. After that, bone either stays in balance or the breakdown of bone exceeds its regrowth.
Vitamin D
Vitamin D plays an important part in bone growth. When your body takes in vitamin D, it makes a substance called calcitriol. This substance aids the digestive system in absorbing calcium. It also forms osteocalcin, which helps bone-building cells increase their action. If you don't get enough vitamin D, you lose bone density, states the National Osteoporosis Foundation. Adults under 50 should get between 400 and 800 IU per day, those over 50 need between 800 and 1,000 IU per day. Dietary sources of vitamin D include fortified diary, cereals and bread as well as fish. However, your body gets most of the vitamin D it needs through sun exposure. Just 5 to 30 minutes of sunshine during the hours of 10 a.m. and 3 p.m. allows your body to absorb the sun it needs to make vitamin D.
Vitamin K
Vitamin K protects bone by influencing the production of certain bone-building proteins. Osteocalcin, matrix GLA protein and protein S. osteocalcin are proteins made by bone-building cells inside your body that rely on vitamin K. Osteocalcin helps with the mineralization of bone formation, vitamin K influences both its production as well as its action. According to the Linus Pauling Institute, evidence shows that the higher your vitamin K intake, the lower your risk of a fracture if you have osteoporosis. Adult males need 120 mcg of vitamin K each day and adult females need 90 mcg per day. Vitamin K can be found in leafy green vegetables such as kale, spinach and broccoli as well as soybean oil.
Calcium
Though calcium is considered a mineral and not a vitamin, it is important enough to mention for bone health. Your bones are formed primarily of calcium. Your body uses your bones as a savings account of calcium. If your diet does not provide the calcium that the rest of your body needs, calcium is taken from your bones to serve the body elsewhere. It is for this reason that your consumption of calcium directly affects your bone density. This is especially important if you already have fragile bones, as is the case in osteoporosis. If you are under 50, get 1,000 mg of calcium each day. Adults ages 50 and older need to increase their calcium intake to 1,200 mg per day. Calcium is found in an abundance of common foods such as dairy, leafy green vegetables and fortified juices, breads and cereals.
References
- International Osteoporosis Foundation: Facts and Statistics
- National Osteoporosis Foundation: How Bones Change and Grow
- National Osteoporosis Foundation: Vitamin D and Bone Health
- Office of Dietary Supplements: Dietary Supplements Fact Sheet: Vitamin D
- Linus Pauling Institute: Vitamin K ; Jane Higdon, Ph.D.;May 2004
- National Osteoporosis Foundation: Calcium: What You Should Know
