Osteoporosis occurs when bone mineral density decreases because of both a loss of existing bone and a slowdown of bone growth and regeneration. Many studies have been carried out investigating the possible effects of nutrition on bone health and some nutrients have been found that raise or lower the risk of developing osteoporosis.
Vitamins and Minerals
In a 2004 review in the journal Public Health Nutrition, the only nutrients conclusively linked to preventing osteoporosis were vitamin D and calcium. Increasing the intake of potassium was seen as potentially beneficial, but in need of further study before it could be definitively recommended as a strategy for osteoporosis prevention.
Food Sources
Dairy, including milk, cheese and yogurt, is a significant source of calcium, and fortified dairy products now also contain vitamin D. Other sources of calcium include sardines and other bony fish and leafy green vegetables such as collard greens, kale and broccoli. Major dietary sources of vitamin D are fortified dairy products, egg yolks and some fish, such as salmon and tuna.
Age
The effect of nutrition on osteoporosis risk changes at different ages, with some time periods being especially important for protecting bones. The recommended intake of calcium, for example, changes with age, according to the U.S. surgeon general. Children need an increasing amount of calcium from infancy to age 9, with 210 mg a day needed by babies up to 6 months of age, 270 mg daily for ages 7 to 12 months and 500 mg for 1- to 3-year-olds . From ages 4 to 8, the requirement rises to 800 mg a day. Children and teens 9 to 18 years old require the most calcium, a full 1,300 mg a day, since this time period is particularly crucial for bone growth. After age 19, adults need 1,000 mg daily until age 51, when 1,200 mg are needed every day to counteract bone loss that naturally occurs as people age.
Foods to Avoid
When it comes to dietary influences on osteoporosis, caffeine was discovered to have a negative impact on elderly women's bone density in a 2001 study published in the American Journal of Clinical Nutrition. An intake of more than 300 mg of caffeine per day caused bone loss to occur in the spines of women in the study. According to the 2004 Public Health Nutrition report, high levels of sodium may also negatively affect bone strength, although more research is needed on the effect.
Beer
A February 2010 study out of the University of California, Davis, and published in the Journal of the Science of Food and Agriculture and reported in Science Daily suggested the surprising idea that beer is protective against osteoporosis. The reasoning stems from the idea that beer is high in silicon, a component necessary for bone growth. Lighter colored beers and those with high levels of hops have more silicon and therefore are believed to be more protective than other beer varieties.
References
- National Institutes of Health: Diet, Nutrition and the Prevention of Osteoporosis
- "Caffeine Intake Increases the Rate of Bone Loss in Elderly Women"; Rapuri, Prema B, et al; American Journal of Clinical Nutrition; 2001
- Science Daily: Beer Is a Rich Source of Silicon and May Help Prevent Osteoporosis
- Surgeon General: Bone Health and Osteoporosis
