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 of the hip, spine, and wrist. It mainly affects women after menopause, but men, although less often, can also suffer from it with age.

Causes and risk factors

Bone is a living tissue constantly remodeled by the action of osteoclasts (which destroy old bone) and osteoblasts (which produce new bone). With age, this process becomes less balanced, leading to a progressive loss of bone mass. In women, the decrease in estrogen after menopause accelerates this process. In addition, factors such as low intestinal calcium absorption, vitamin D deficiency, or excessive dietary acidity promote the development of osteoporosis. Among the main risk factors are: • Age: 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 the bones, essential for their renewal. Osteoporosis is often called a "silent disease" because it is asymptomatic until a fracture. A reduction in height (sometimes up to 4 cm) or back pain can be signs, 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. In adults, it is recommended to: • Consume calcium-rich foods such as dairy products, leafy green vegetables, and nuts. • Maintain regular physical activity, especially weight-bearing exercises like walking or dancing. • Avoid excessive alcohol and caffeine, as well as tobacco. According to the recommendations of health authorities, a daily intake of 800 to 2000 IU of vitamin D3 is essential for at-risk adults. Vitamin D facilitates intestinal calcium absorption and helps reduce fracture risk. The trace elements are important players in the 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 absorption and supports bone health.

Diagnosis

Bone densitometry, a non-invasive test, measures bone mineral density and assesses fracture risk. Additional tests such as blood calcium measurement and vitamin D testing are often recommended to refine the diagnosis.