4 Nutrients to Feel in Your Bones

bone health begins before a problem arises

Whether you are nearing the age of menopause or just beginning to take on the world all by yourself, people of all ages have good reasons to pay attention to the nutrients that are important to bone health. For example, when it comes to how strong your bones can be, the amount and kinds of calcium you get up to your mid-to-late twenties is of upmost importance. Other nutrients, like vitamins D and K2 play important roles in your body’s ability to hold on to calcium and send calcium to the bones and teeth where it is needed. As we age, our hormone levels, our body’s alkaline or acidic levels and even inflammatory markers like homocysteine levels can play a role in our bone’s health.

In these studies, the following four nutrients played important roles in bone health that may be of use to those working to achieve optimum health. Discover the possibilities below:

Nutrients relieve OA knee pain

Chondroitin and knee OA

Doctors usually treat osteoarthritis (OA) of the knee with anti-inflammatories like celecoxib, but these drug medications can have serious side effects. In this study, 604 people with symptomatic knee OA took 800 mg of chondroitin sulfate plus a fake celecoxib tablet, a fake chondroitin capsule plus 200 mg of celecoxib, or two fake chondroitin and celecoxib pills, per day. Most participants were women, average age 65, with body mass index (BMI)scores of 30, indicating obesity.

After 30 days, all three groups reported less pain and better joint function. But by three months, compared to placebo, joint function had improved for chondroitin and celecoxib, and by six months, pain in both treatment groups had also improved more than placebo. Participants rated pain relief and better joint function nearly equally for celecoxib and chondroitin.

Doctors said chondroitin sulfate appears to be a safe way to manage symptoms of OA of the knee.

Reference: Annals of the Rheumatic Diseases; May, 2017, Published Online

Pycnogenol absorbs into synovial fluid

Synovial fluid lubricates and cushions joints, protecting them from friction and wear. Earlier studies found Pycnogenol® reduced pain in osteoarthritis, but this is the first study to reveal a possible mechanism of action.

In this study, 33 people with severe osteoarthritis scheduled for knee replacement surgery took 200 mg of Pycnogenol per day or no supplements for three weeks prior to surgery. Doctors found the type of polyphenols in Pycnogenol present in samples of synovial fluid in the Pycnogenol group but not in the non-supplement group.

Discussing the findings, doctors said this is the first evidence that polyphenols distribute to the synovial fluid of those with osteoarthritis, and may help explain the action of Pycnogenol.

Reference: Nutrients; 2017, Vol. 9, No. 5, 443

Nutrients boost bone density, reduce fracture

Curcumin boosts bone density

Bone loses density with age and becomes fragile, a condition called osteopenia. In this study, 57 healthy people with low bone density participated in a standard management plan with or without 1,000 mg of curcumin per day. The plan consisted of taking vitamins C, D, and calcium supplements, plus regular exercise for 20 minutes, four times per week.

After 24 weeks, while the non-curcumin group had not improved, the curcumin group saw significant increases in bone density at the heel, small finger, and upper jaw. Doctors said taking curcumin along with an appropriate lifestyle may help delay the effects of aging on bone density.

Reference: European Review of Medical and Pharmacological Sciences; 2017, Vol. 21, No. 7, 1684-89

Magnesium reduces fracture

Evidence has been mounting that magnesium increases bone mineral density, but until now studies linking magnesium and chances of fracture have been inconclusive.

In this study, doctors measured magnesium in the diets of 3,765 people, average age 61, over a follow-up period of eight years. Those who got the most magnesium on average from food and supplements—398 mg per day for men, 373 mg per day for women—were 53 and 62 percent, respectively, less likely to have developed a bone fracture compared to men and women who got the least magnesium in the diet.

Based on these findings, and because magnesium is both safe and affordable, doctors suggest public health officials consider recommending taking magnesium supplements as a preventative against bone fracture in the general population.

Reference: British Journal of Nutrition; 2017, Vol. 117, No. 11, 1570-6

Betsy’s Note:  This article is for educational purposes only. It is not intended to diagnose, treat, prevent or cure any disease or condition. Consult your healthcare provider before trying a supplement, especially if you have a medical condition or take prescription or over-the-counter medications. For example, these nutrients thin blood.

Article copyright 2018 by Natural Insights for Well Being. All rights reserved. Used with permission.