More on Osteoporosis
In my first post about osteoporosis I discussed calcium and vitamin D, the commonly prescribed and sometimes necessary nutritional supplements for bone health. Since bone is a very active, complex organ system it requires many other nutrients.
Protein is essential to develop and maintain strong bones. Fortunately, protein deficiency is a rare problem which is only seen with severe malnutrition. Starvation, a diet composed entirely of junk food, and major intestinal disorders are the common situations where there can be protein deficiency. Totally plant-based diets have no problem with protein lack. Almost everybody can ignore this basic nutrient since virtually all diets have plenty.
Three vitamins essential for bone health are associated with dangers from supplementation. These are vitamin A, vitamin E, and folic acid. A diet which includes a variety of vegetables, nuts and seeds will have plenty of these three vitamins. Supplementation is dangerous.
People who eat mainly plants may be deficient in vitamin B12 or zinc. Vitamin B12 should be regularly supplemented by those with this diet. Zinc levels should be checked in the laboratory and supplements taken if necessary.
A wide range of other important bone nutrients are present in virtually any reasonable diet. These include potassium, magnesium, silica, phosphorus, manganese, copper, boron and vitamin C. Supplementation is not necessary for most people.
In recent years interesting research has been done on vitamin K2. Vitamin K, unlike most other vitamins, has no minimum daily requirement recommended by the USDA and it is found in many foods. Two forms of vitamin K have been identified: vitamin K1 which is present in many vegetables, particularly green vegetables; and vitamin K2, found in some legumes, meat and dairy. Biologic activity of vitamin K is typically assessed by its effect on blood clotting where both K1 and K2 have similar effects. But vitamin K is also important for bone health and vitamin K2 appears to be more important than K1 in this regard.
Studies have been done in Japan where people in a certain area frequently eat a fermented soybean called natto which has very high levels of vitamin K2. Those who eat this food have less than half as many fractures as those who do not. I asked a Japanese friend about natto and she made a face. Apparently, it is an acquired taste which if you haven't developed makes natto an unpleasant dietary option.
Fortunately, supplements of vitamin K2 derived from natto are available in a soft gel. This is called MK-7 vitamin K2. There is also a laboratory created form of K2 called MK-4. Both forms of vitamin K2 appear to help bone health and prevent fractures. The MK-7 lasts longer in the body and needs be taken only once a day. MK-4 is shorter acting and must be taken three times a day. Although some osteoporosis experts advocate taking both forms I have chosen to only use the MK-7. Standard dosage is a soft gel containing 90 µg a day. This is available from Jarrow Formulas via Amazon at modest cost.
In summary, I suggest a supplement of MK-7 for those with osteoporosis or osteopenia. Plant-based eaters should supplement vitamin B12 and perhaps zinc. Except in unusual circumstances other supplements are a waste of money and some of them are potentially harmful.
In my first post about osteoporosis I discussed calcium and vitamin D, the commonly prescribed and sometimes necessary nutritional supplements for bone health. Since bone is a very active, complex organ system it requires many other nutrients.
Protein is essential to develop and maintain strong bones. Fortunately, protein deficiency is a rare problem which is only seen with severe malnutrition. Starvation, a diet composed entirely of junk food, and major intestinal disorders are the common situations where there can be protein deficiency. Totally plant-based diets have no problem with protein lack. Almost everybody can ignore this basic nutrient since virtually all diets have plenty.
Three vitamins essential for bone health are associated with dangers from supplementation. These are vitamin A, vitamin E, and folic acid. A diet which includes a variety of vegetables, nuts and seeds will have plenty of these three vitamins. Supplementation is dangerous.
People who eat mainly plants may be deficient in vitamin B12 or zinc. Vitamin B12 should be regularly supplemented by those with this diet. Zinc levels should be checked in the laboratory and supplements taken if necessary.
A wide range of other important bone nutrients are present in virtually any reasonable diet. These include potassium, magnesium, silica, phosphorus, manganese, copper, boron and vitamin C. Supplementation is not necessary for most people.
In recent years interesting research has been done on vitamin K2. Vitamin K, unlike most other vitamins, has no minimum daily requirement recommended by the USDA and it is found in many foods. Two forms of vitamin K have been identified: vitamin K1 which is present in many vegetables, particularly green vegetables; and vitamin K2, found in some legumes, meat and dairy. Biologic activity of vitamin K is typically assessed by its effect on blood clotting where both K1 and K2 have similar effects. But vitamin K is also important for bone health and vitamin K2 appears to be more important than K1 in this regard.
Studies have been done in Japan where people in a certain area frequently eat a fermented soybean called natto which has very high levels of vitamin K2. Those who eat this food have less than half as many fractures as those who do not. I asked a Japanese friend about natto and she made a face. Apparently, it is an acquired taste which if you haven't developed makes natto an unpleasant dietary option.
Fortunately, supplements of vitamin K2 derived from natto are available in a soft gel. This is called MK-7 vitamin K2. There is also a laboratory created form of K2 called MK-4. Both forms of vitamin K2 appear to help bone health and prevent fractures. The MK-7 lasts longer in the body and needs be taken only once a day. MK-4 is shorter acting and must be taken three times a day. Although some osteoporosis experts advocate taking both forms I have chosen to only use the MK-7. Standard dosage is a soft gel containing 90 µg a day. This is available from Jarrow Formulas via Amazon at modest cost.
In summary, I suggest a supplement of MK-7 for those with osteoporosis or osteopenia. Plant-based eaters should supplement vitamin B12 and perhaps zinc. Except in unusual circumstances other supplements are a waste of money and some of them are potentially harmful.
There is a product by "Life Extension" combining D3, K2, Zinc, and Manganese named "Bone Restore". I recommend one or two pills per day instead of their suggested dose of 4.
ReplyDeleteThanks for the information. Ingredients sound very reasonable
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