Osteoporosis – Nutritional Guide

1. Bone is made up of living cells and bone tissues are constantly being broken up and broken down.
2. Osteoblasts are bone cells that build up bone. These cells contain progesterone and not oestrogen receptors, so progesterone is the significant hormone at the level of bone build up.
3. Calcium causes a reduction of bone breakdown.
4. Special chemicals called cytokines are increased after menopause and cause rapid postmenopausal bone loss.
5. Dairy foods are a major source of calcium.
6. Soya beans are a good non-dairy option because they contain calcium but also flavinoids, which favour bone strength (tea is another course of flavinoids).
7. Tea drinking may protect women against osteoporosis compared with coffee.
8. Two cups of coffee per day does not reduce bone density.
9. Prunes, 100g per day, has a positive effect on bone and post-menopausal women (rich source of flavinoids).
10. Fish oils, Omega 3 3000mg per day.
11. Correct deficiencies of the following – calcium, magnesium, zinc, copper, vitamin D, vitamin K.
12. Vitamin C acts to do the following:
• Antioxidant protection.
• Stimulates bone cell proteins.
• Modulates inflammatory cytokines.
13. Avoid excessive intake of vitamin A over 500mg as this could increase risk.
14. Isoflavones, strontium ranelate.
15. Ipriflavone comes from soy isoflavone.
16. Daidzen causes reduction on bone breakdown, increase in bone formation and enhances the effect of low dose oestrogen on bone.
17. There are no herbal medicines useful for osteoporosis.
18. Supplements to reduce osteoporosis must contain at least the following:
• Calcium.
• Magnesium.
• Vitamin D.
• Preferably some vitamin K.

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