Osteoporosis: How to keep your bones healthy

October 20th is World Osteoporosis Day. This annual awareness day was established in 1996.¹ Bone loss is a specter for many older people, especially women, that looms over their heads—or rather, in the spine, where advanced osteoporosis can cause pain.² Read what’s behind it and how you can counteract reduced bone density with certain minerals, among other things.

What is osteoporosis?

Our bones literally carry us through life – and this leaves its mark. Bone density naturally decreases as we age. This begins as early as age 30. Osteoporosis occurs when bone density decreases significantly faster than normal. Almost one in three women and one in five men are affected.³
Bone loss causes bones to become porous, meaning they become unstable and more prone to fractures. Even minor accidents or falls can then lead to fractures. Other symptoms often include persistent back pain.²
Women experience a natural estrogen deficiency as they age, which increases the risk of this disease.³
Did you know that an unhealthy diet can further fuel this process? For example, excessive acidification of the body, for example, from eating too much meat and processed foods, can lead to increased bone loss. This is because it causes increased calcium to be released from the bones.⁴ This mineral is the most important building block for our bones.⁵ A balanced, vitamin-rich diet with fruit and vegetables, as well as a sufficient supply of minerals, can prevent this.

Vitamins and minerals against osteoporosis

Calcium, magnesium and vitamin D are particularly important for good bone density. ² The need for minerals can be met through a balanced diet. However, this is more difficult for some people than others. For example, because they hardly have time to cook fresh food in their challenging everyday lives or because they are less able to store vitamins and minerals due to illness or age. In such cases, it may be advisable to take certain dietary supplements in consultation with a doctor or therapist – at the latest if there is already a deficiency. You can have a deficiency determined by a blood test.⁶ The following applies to food supplements: make sure they are naturally produced.

Calcium stabilizes bones

Around 98 percent of all calcium in the body is found in our bones. Together with phosphate, it forms mineral salts that are stored in the bones and strengthen them.
The German Nutrition Society (DGE) recommends that women and men consume 1000 milligrams of calcium a day. Good sources are calcium-rich mineral water, kale, spinach, broccoli and pulses.⁷

Milk for strong bones: Myth or truth?

“Drink lots of milk and you’ll have strong bones!” – Many people grew up with this saying. Milk contains a lot of calcium, which suggests that drinking a lot of it will also transport more calcium into the body and thus reduce the risk of bone fractures. However, this is probably not true in general. Researchers at Uppsala University in Sweden have investigated the link between milk consumption and fractures. The result: women who drank a lot of milk actually had more bone fractures.^{8, 9}

Vitamin D promotes bone formation

Vitamin D supports the absorption of calcium from the intestine. It also activates bone-building cells.
There are only a few good sources of vitamin D among foods, such as fatty fish and offal. Our body can produce vitamin D itself when UV radiation from sunlight hits our skin. To ensure a year-round supply of vitamin D, it is recommended that we expose our face, hands and arms to the sun two to three times a week between March and October without covering them or using sunscreen. If we do not manage to store enough vitamin D during this period, there is a risk of vitamin D deficiency in winter at the latest.^{10, 11}

Magnesium deficiency makes bones brittle

Magnesium is not only important for healthy bones, but also for our teeth, all cells, tissues and organs – especially for the heart. A magnesium deficiency can lead to muscle cramps and reduced bone mass – the bones become brittle and the risk of fractures increases.12 The DGE recommends 300 milligrams of magnesium daily for women and 350 milligrams for men.13 The mineral is contained in walnuts, bananas and sunflower seeds, for example. Those who suffer from a magnesium deficiency often also have a calcium deficiency.

Tips for a healthy heart

There is also good news: you can counteract the Big Five through your lifestyle and positively influence your risk factors for cardiovascular disease. We have summarized a few tips for you that you can use to actively strengthen your heart.
Extra tip: Pay attention to the ratio of calcium and magnesium
Calcium and magnesium perform a real team effort in the body. This interaction works best when they are present in a balanced ratio. According to experts, the amount of calcium should be about twice as high as the amount of magnesium.¹⁴ High-quality food supplements meet this requirement.