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Supplements and Bone Health

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A plain white supplements bottleIn September, I presented a webinar in partnership with Osteoporosis Canada – Supplements and Bone Health. You can watch the webinar recording here (about 50 minutes).

Below is a summary of the key messages from the presentation. (This information is for educational purposes only and not intended to replace the advice of your health care professional.)

Calcium

  • Calcium helps build and maintain strong bones.
  • Get 1000-1200 mg/day, ideally from food first.
  • If you’re not able to get enough calcium from food, then you can take a calcium supplement.
  • Look at the amount of elemental calcium per tablet. Take no more than 500-600 mg of elemental calcium at a time.
  • Find a form of calcium that works best for you (tablet, chewable, soft gel, effervescent tablet).
  • Take calcium carbonate with meals or right after eating. Take calcium citrate anytime.
  • Talk to your health care professional about possible interactions between calcium supplements and any medications you may be taking.

 Vitamin D

  • Vitamin D helps our body absorb calcium.
  • Our body can make vitamin D when our skin is exposed to sunlight, but this is affected by the season, our age, sun screen and limited skin exposure to the sun.
  • If you’re under the age of 70, get 600 IU/day (15 micrograms/day) of vitamin D.
  • If you’re over the age of 70, get 800 IU/day (20 micrograms/day).
  • Not many foods contain vitamin D. Under new regulations by Health Canada, the vitamin D content in milk, goat’s milk and margarine will be almost doubled by December 31, 2025. Vitamin D can also be added to yogurt and kefir.
  • Health Canada recommends taking a vitamin D supplement if you’re over the age of 50 – take 400 IU/day, every day (not just during the winter months). You may need a higher supplement dose if you’re at risk for vitamin D deficiency. At the same time, eat foods that are rich in vitamin D such as milk, fortified plant-based beverages, eggs, yogurt and fatty fish like salmon and sardines.
  •  Most vitamin D supplements are most commonly in the form of vitamin D3. Take the supplement with a meal or snack that contains fat since vitamin D is a fat soluble vitamin.
  • Talk to your health care professional about how much vitamin D you may need. Don’t take more than you need since too much vitamin D can be harmful.

Protein, Vitamin K, Magnesium

Use the Nutrient Calculator on the Osteoporosis Canada website to see if you’re getting enough bone building nutrients like calcium, vitamin D, protein, vitamin K and magnesium. Talk to your health care professional or a Registered Dietitian if you’re not getting enough of these key nutrients.

 

 

 

 

Does vitamin K help with bone health?

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Vitamin K rich foods such as beets, avocado, Brussels sprouts and leafy greens. A headshot of Sue is in the middle with the words Ask a Dietitian.

Vitamin K was first discovered for its blood clotting or coagulation effect. In fact, the “K” stands for the German spelling of “koagulation.”

Not only does vitamin K help you blood clot when you’re bleeding, but it also does help to build strong bones. Research published in the Journal of Osteoporosis and the Journal of Orthopaedic Surgery and Research from the found that low vitamin K may be linked to low bone density and a higher risk of hip fractures. Other bone building nutrients such as calcium and vitamin D are also key for bone health.

There are actually 2 forms of Vitamin K.

Vitamin K1 is found mostly in plant foods especially leafy greens like kale, spinach, collards, Swiss chard and beet greens. This form of Vitamin K1 is called phylloquinone.

Vitamin K2 is found in animal foods (like meat, cheese) and also in fermented foods such as natto (fermented soybeans), tempeh, miso and sauerkraut. This form of vitamin K2 is called menaquinone and there are many different subgroups ranging from MK4 to MK13. Vitamin K2 seems to have the greatest impact on bone health.

Adults need 90-120 micrograms of vitamin K every day. You can get this amount from ½ cup of broccoli or 4 Brussels sprouts or ¼ cup of raw kale, a few servings of cheese or natto.

Now what about supplements? If you have osteoporosis or are at risk for osteoporosis, a vitamin K supplement might be helpful. Check with your health care professional or dietitian because vitamin K can interfere with blood thinner medications such as warfarin.