All You Need to Know About Osteoporosis: Supplements

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Generally speaking, those who consistently eat a varied diet should be able to get all the vitamins and minerals they require. However, for some groups in the population supplements may prove very beneficial.

As we’ve discussed, an ideal calcium intake for adults is between 700mg-1000mg per day. However, if you find this difficult to achieve, you should consider taking a daily calcium supplement providing 400-600mg of calcium.

Even if you have a calcium-rich diet, without adequate vitamin D you cannot absorb calcium into the body. So, if you are taking calcium supplements opt for one also containing 5-10mcg (200-400 IU) of vitamin D (will be listed as D3 on the label).

Note: Avoid mega dose vitamin and mineral supplements - check the label carefully prior to purchase, and choose those stating 100% of the recommended daily intake.

Alternative sources of vitamin D

For most people the main source of vitamin D is from exposure to sunlight (vitamin D is synthesised under the skin). It is also found in small quantities in some foods, for example oily fish, liver, fortified margarine’s, or vitamin D-enriched milk. Good sources are cod liver oil and multivitamins.

However, it’s important to note that most foods are too low in vitamin D to make a sufficient contribution to the body’s needs.

Who is at risk of vitamin D deficiency?

From BDA “Vitamin D - the Unique Vitamin”

• Babies and young children who are growing quickly need lots of vitamin D.
• Pregnant women and breastfeeding mothers need more than other women.
• Pregnant teenagers are vulnerable because their own bones are still developing and they need extra for their baby.
• The elderly because their skins are not as good at making vitamin D.
• People with darker skins living in the UK or other northern climates - that is those of Asian, African, Afro-Caribbean and Middle Eastern origin. They make less vitamin D than white people do.
• If you always cover most of your skin when you are outside.
• Children and adolescents who spend little time playing outside.
• Anyone who spends very little time outside during the summer - the housebound, shop or office workers, night shift workers.

When outside ensure you’re exposing around 15% (hands, face and arms) of your body surface to the sun for maximum effect, and spend around:

• 6-8 minutes, 4-6 times each week for younger people.
• 6-8 minutes, 5-6 times a week for older people.
• 15 minutes, 4-6 times a week for darker skinned people.

Exposing your skin to the sun during the summer months will make enough vitamin D for the whole year, since it is then stored in body fat until required.

Remember too much sun exposure is linked to skin cancer; therefore it’s advisable to sunbathe carefully. If you’re concerned about the risk to your skin, opt for a vitamin D supplement instead.

Do supplements really prevent osteoporosis?

Maintaining good bone health is the result of a combination of factors. These include eating a balanced diet containing adequate calcium (and vitamin D), regular exercise, avoiding smoking, and keeping alcohol consumption to a minimum.

However, research also suggests calcium supplements may be beneficial. One study looked at elderly women living in residential care, who had been taking supplements for 3 years. The participants had increased bone density, and there was a reduced incidence of broken bones as a result of supplementation.

If you’re concerned about osteoporosis, or what dietary supplements you should be taking, please discuss these issues with a qualified medical practitioner.

Osteoporosis series

This is the second in a series of posts relating to calcium and osteoporosis. Remember to check out All You Need to Know About Osteoporosis: Calcium, if you haven’t already.

Please drop me an email if you have any specific questions or suggestions relating to the series. I’d love to hear from you.