Osteoporosis: Most Effective Dietary Supplements

Osteoporosis is a chronic condition characterized by a decrease in bone density and quality, increasing the risk of fractures, particularly in the hip, spine, and wrist. It mainly affects women after menopause, though men, albeit less often, can also suffer as they age.

Causes and Risk Factors

The bone is a living tissue constantly remodeled by the action of osteoclasts (which break down old bone) and osteoblasts (which produce new bone). With aging, this process becomes less balanced, leading to a gradual loss of bone mass. In women, the decrease in estrogen after menopause accelerates this process. Additionally, factors such as poor intestinal calcium absorption, vitamin D deficiency, or excessive dietary acidity promote the onset of osteoporosis. Among the main risk factors are: Age: starting from 50 years for women and 65 years for men. Calcium and vitamin D deficiency: essential for maintaining optimal bone density. Smoking and alcohol: which disrupt bone metabolism. Certain diseases: such as Crohn's disease or diabetes, which interfere with calcium absorption. Physical inactivity: a lack of exercise reduces the mechanical stimulation of bones, essential for their renewal. Osteoporosis is often termed the "silent disease" as it is asymptomatic until a fracture occurs. A reduction in height (sometimes up to 4 cm) or back pain can be clues, but they generally appear late.

Prevention

Effective prevention starts in childhood with a diet rich in calcium and regular sun exposure to synthesize vitamin D. For adults, it is advisable to: Consume calcium-rich foods such as dairy products, green vegetables, and nuts. Maintain regular physical activity, notably weight-bearing exercises like walking or dancing. Avoid excessive alcohol and caffeine, as well as tobacco. According to health authorities' recommendations, a daily intake of 800 to 2000 IU of vitamin D3 is essential for adults at risk. Vitamin D facilitates intestinal calcium absorption and helps reduce fracture risks. Trace elements play significant roles in mineralization processes: Silicon: 25 mg/day, essential for bone metabolism. Copper and manganese: 1 to 2 mg/day, necessary for bone mineralization. Magnesium: promotes calcium assimilation and supports bone health.

Diagnosis

Osteodensitometry, a non-invasive examination, measures bone mineral density to evaluate fracture risk. Complementary tests like calcemia and vitamin D measurements are often recommended to refine the diagnosis.