I am 68. I have been using NeuEve for 3 years and found good relief from vaginal dryness. However, I recently checked bone density and found that I have severe osteoporosis. I take vitamin D and multivitamins and minerals routinely. I eat spinach in my salad. What dietary supplement should I take to overcome osteoporosis?
Thank you for the detailed health information.
Osteoporosis is a bone disease that develops when bone mineral density and bone mass decrease, or when the structure and strength of the bone change. This can lead to decreased bone strength and an increased risk of fractures (broken bones). Osteoporosis may develop silently as part of the aging process, with no obvious symptoms unless a bone density X-ray is taken.
However, a parallel aging issue, vaginal dryness, can be easily noticed. When blood calcium levels decrease, the body’s mucus secretion reduces, leading to vaginal dryness. If you noticed vaginal dryness three years ago, it might have been an early sign of developing osteoporosis. Therefore, vaginal dryness may serve as an indirect indicator of osteoporosis.
Managing osteoporosis, especially when it is severe, involves a combination of dietary, lifestyle, and sometimes pharmaceutical interventions to improve bone density and reduce the risk of fractures. It's great that you're already taking vitamin D and a multivitamin and incorporating nutrient-rich foods like spinach into your diet. Here are some dietary and supplement recommendations that can further support bone health:
- Calcium
- Importance: Calcium is crucial for bone health. Adults over 50 need about 1,200 mg of calcium daily.
- Sources: Consider dietary sources like dairy products, fortified plant milks, broccoli, and kale. A supplement may be necessary if dietary intake is insufficient. Choose calcium citrate or calcium carbonate supplements.
- Vitamin D
- Role: Enhances calcium absorption. Ensure your dosage is adequate to maintain recommended serum levels.
- Dosage: Adults usually need 800-1,000 IU daily, but higher doses may be required based on blood levels.
- Magnesium
- Function: Plays a role in vitamin D activation for calcium metabolism.
- Supplementation: Ensure your multivitamin provides enough magnesium or consider a standalone supplement.
- Vitamin K2
- Benefit: Directs calcium to bones. Found in fermented foods or as a supplement. Current multivitamins do not contain vitamin K2. You must add it as a standalone supplement. It is often incorporated into vitamin D3 supplements. You may find it at NOW Foods.
- Protein
- Importance: Crucial for bone health. Include animal and plant-based proteins in your diet. Bones are not made solely from calcium; they also contain collagen, a protein that shapes calcium to form bones. Sources include lean animal meat and legume proteins. Alternatively, you may consider taking collagen peptide supplements.
Lifestyle Changes:
- Physical Activity: Weight-bearing and muscle-strengthening exercises.
- Limit Alcohol and Quit Smoking.
Medical Treatments:
- Prescription Medications: Your doctor may prescribe medications like bisphosphonates or denosumab.
Monitoring:
- Follow-up Tests: Regular check-ups with your healthcare provider.
Coordinate these changes with your healthcare provider, considering your age and osteoporosis severity. They can tailor a plan to your health needs, adjusting dosages and medications as needed.
Why should I take calcium supplement to manage osteoporosis?
How to choose the right calcium and vitamins D3-K2 supplements?
For more nutritional supplements, you may find this article helpful: https://www.neueve.com/blogs/blog/what-foods-supplements-are-good-for-painful-sex-recurrent-utis
I hope these suggestions guide you toward relief soon.