When it comes to keeping bones healthy, many people know about vitamin D, which helps absorb the calcium needed to strengthen the skeleton. But while vitamin D remains the star, researchers in recent years have documented the importance of other vitamins in protecting against bone fractures and osteoporosis, a disease that weakens bones. .
A recent journal article reviewing numerous laboratory and observational studies and a small number of human clinical trials made some important findings. Evidence supporting the importance of vitamins A, B, C, E, and K.
“The stages of research vary from vitamin to vitamin,” but they point to the fact that bone formation is a complex process that requires multiple nutrients, said Beth Dawson, a senior researcher at Tufts University’s Center for Aging and Nutrition Research.・Mr. Hughes says. Although he was not involved in this review, he has been studying the effects of nutrition on bones for many years.
When it comes to these vitamins, more is not necessarily better. Review articles state that supplementing with certain vitamins in large doses can damage bones.
While it’s important to go from low to optimal levels, increasing your intake beyond that will interfere with the bone-forming process, says Dawson-Hughes. However, for vitamins above D, exactly what their optimal levels are has not yet been determined.
That’s why people who don’t have severe vitamin deficiencies detected by blood tests should get their vitamins from food rather than supplements, says Lucette Talamas, registered dietitian at Baptist Health South Florida in Miami. With this method, it is difficult to overdose on vitamins. This is especially important for fat-soluble vitamins, such as vitamins A, D, E, and K, which accumulate in the body without being excreted.
Dawson-Hughes says it’s difficult to study vitamins in humans because each person’s blood nutrient levels are different.Research on vitamin D supplements Not consistently shown to prevent bone fracturesThis is probably because many participants have a sufficient level from the beginning.
Bones are constantly being rebuilt
Human bones grow significantly during childhood, with skeletons extending from less than 2 feet to more than 5 feet by the teenage years. Even though growth has stopped, your bones continue to grow strong into your 30s. From this point on, they will be stronger than ever.
Still, the skeleton remains dynamic throughout life and periodically goes through a process called remodeling. This process is triggered not only by fractures, but also by everyday stresses placed on bones.
(Lifting heavy weights can help reduce osteoporosis. Here’s how to get started:)
“Walking the earth is a stressor, and so is reaching overhead for new cabinets in the kitchen or starting a new exercise such as running. The skeleton needs to be rebuilt to withstand the unfamiliar strain. ,” says Clemens Bergwitz, an endocrinologist and bone expert at Yale University.
These movements are sensed by bone cells called osteocytes, which are responsible for maintaining bone health. They call on other cells called osteoclasts to secrete acids that dissolve some of the calcium in the bone, which attracts new minerals into the spaces vacated by the osteoblasts. As anyone who has ever broken a bone knows, the bone remodeling process takes months, Bergwitz says.
Numerous vitamins are required at all stages of this process.
Here are five additional vitamins that are best for bones
1) Vitamin A can be found at Sweet potatoes, carrots, cantaloupe, green leafy vegetables, and fortified milk.
Adequate amounts of a vitamin A metabolite called all-trans retinoic acid play a role in Forms early bone tissue. This vitamin is also involved in the dissolution of bone during remodeling.
The body can also produce vitamin A from carotenoids, which are yellow, orange, and red pigments found in vegetables and fruits. Eating more of these colorful foods can associated with fewer hip fractures In men (but not in women so far).
2) Vitamin BIn particular, B6, B9 (folic acid), and B12 are found in salmon, beef, tuna, chickpeas, and dairy products.
The basic scaffolding of bone is collagen, which Dawson-Hughes describes as the “spine of bones.” Collagen is strengthened when the amino acids that make it up intertwine like ropes. Vitamin B is essential for that torsion process. Without these vitamins, “you don’t have any strength,” she says.
Laboratory tests revealed B6 deficiency. cause dysfunction During bone formation. And genetically modified female mice not only had lower vitamin B12; They had weak bones, but they were weak as well. descendants.
Exactly how this gets across to people is still unclear.Research aimed at supplementing vitamin B group No reduction in fractures was observed Postmenopausal women are a group at high risk for bone weakening due to decreased estrogen, but may not have been estrogen deficient at the time of enrollment.
3) Vitamin C can be found at Citrus fruits, strawberries, tomatoes, peppers, Brussels sprouts, kale.
It is likely important for both bone destruction and remodeling. Like B vitamins, it also plays a role in twisting collagen fibers in bones.
Scientists pooled the results of 17 observational studies of about 20,000 people and found that those who had the highest intake of vitamin C 34% reduction in hip fractures than the one with the lowest amount.
low vitamin C levels especially dangerous for smokers. “The risk increases several-fold in smokers with low vitamin C levels, but we don’t know why,” Dawson-Hughes says.
4) Vitamin E Found in almonds, peanuts, sunflower seeds, spinach, and red bell peppers.
This vitamin affects cellular proteins involved in bone destruction and formation. It is also an antioxidant and research has shown it to be an antioxidant. Improves communication between cells involved in bone development and repair.
High blood levels of α-tocopherol, a type of vitamin E thought to be associated with increased bone mineral density in people. On the other hand, very low levels Risk increases by more than 50% Fractured the hip joint.
5) Vitamin K Found in kale and other leafy green vegetables, avocados, kiwis, soybeans, and pumpkin seeds.
Clinical studies have revealed that vitamin K plays an important role in attracting and binding calcium, which is necessary for bone mineralization.
In human studies, vitamins K, K2, Positive impact on bone density and the risk of fractures. However, previous studies using a different format, K1, These benefits were not found. Additional research is needed to determine if one is truly better than the other.
A varied diet is best
The Mediterranean diet has long been associated with preventing chronic disease and increasing longevity. Also effective for bones. “The Mediterranean eating pattern is rich in fruits, vegetables, whole grains, nuts, and seeds, topped with protein,” Talamas says. We have all the foods you need to get these vitamins.
(There’s a reason the Mediterranean diet has stood the test of time: It works.)
The best way to maximize your vitamin intake is to avoid overcooking your food. This is especially true for heat-sensitive vitamins like A. “Avoid boiling food or cooking it at the highest temperature on the stove. Sauteing is perfect,” says Taramas.
To get all of these bone-building vitamins, you need to eat a variety of foods. “Diversity is important because foods contain different nutrients in different amounts,” Talamas says. “Brown rice, chicken, and broccoli are good for your health, but if you eat them every week, you’re missing out on a lot of nutrients.”
