Osteoporosis, a skeletal disease that weakens the bones, affects around 5.5% of the French population, according to Inserm. Particularly prevalent in women after the menopause, it increases the risk of fractures, with a considerable impact on quality of life. Faced with this public health challenge, micronutrition offers a natural and effective approach to strengthening bone structure and preventing fractures. The recommendations for osteoporosis are published by the GRIO, among others. Let’s see how calcium, vitamin D, vitamin K2 and other nutrients can become your allies in the fight against osteoporosis.
Understanding osteoporosis: a silent disease
Osteoporosis results from an imbalance between the formation and breakdown of bone tissue. Although genetic factors play a role, it is above all hormonal variations, particularly the drop in oestrogen at the menopause, that accelerate bone loss. This process weakens the bones and increases the risk of fractures, particularly of the hip, vertebrae and wrists.
This ‘silent’ nature of the disease makes prevention all the more essential (awareness day on 20 October). Osteoporosis is often only diagnosed after a fracture. It is therefore crucial to adopt preventive measures from the age of forty onwards to maintain optimum bone density.
The key role of micronutrition in osteoporosis prevention and treatment advice
Micronutrition involves providing the body with optimal quantities of vitamins, minerals and trace elements to support its vital functions. In terms of bone health, certain nutrients play a decisive role in strengthening bone density and preventing the breakdown of bone tissue.
This approach makes it possible to compensate for dietary deficiencies and optimise bone metabolism, particularly in post-menopausal women, the elderly and those at increased risk of fractures.
Calcium: an essential mineral for strong bones
Calcium is the main constituent of our bones, accounting for around 99% of the total calcium present in the body. It ensures the solidity and density of the bone structure. A calcium deficiency leads to progressive demineralisation of the bones, increasing their fragility and the risk of fractures.
Food sources rich in calcium:
- Dairy products: milk, yoghurt, cheese (especially Gruyère and Parmesan)
- Green vegetables: kale, broccoli, spinach
- Nuts: almonds, hazelnuts
- Fish: sardines and salmon (with bones)
- Calcium-rich mineral waters
Supplementation: When and how?
In the event of inadequate dietary intake or increased needs (menopause, ageing), calcium supplementation may be necessary. However, it is crucial to combine calcium with vitamin D and vitamin K2 to ensure that it is absorbed and fixed in the bones, while preventing it from being deposited in the arteries.
Vitamin D: calcium’s partner, recommended in cases of osteoporosis
Vitamin D plays an essential role in the intestinal absorption of calcium and in maintaining calcium levels in the blood. Without it, even a sufficient intake of calcium would not be fully effective.
Natural sources of vitamin D :
Sun exposure: around 15 to 30 minutes a day, with arms and face exposed
Food: oily fish (salmon, mackerel, sardines), egg yolk, cod liver, etc
Specific needs according to age and sex:
Adults: 800 to 1000 IU/day
Seniors and post-menopausal women: up to 2000 IU/day to compensate for reduced skin production
Vitamin D deficiency leads to poor absorption of calcium, weakening bones and increasing the risk of fractures. A blood test can be used to assess the need for supplements, which are often recommended during the winter or for people at risk.
Vitamin K2: an often overlooked ally to be recommended for osteoporosis
Vitamin K2 plays a key role in bone health by facilitating the binding of calcium in the bones and preventing its deposition in the arteries. Unlike vitamin K1, which is mainly involved in blood coagulation, K2 acts directly on bone metabolism.
How does vitamin K2 affect bones?
It activates a protein called osteocalcin, which is essential for fixing calcium in the bone matrix. Without a sufficient intake of vitamin K2, the calcium absorbed risks being deposited in the blood vessels, increasing the risk of cardiovascular disease.
Differences between vitamin K1 and K2 :
- Vitamin K1: Found in green vegetables (spinach, kale, broccoli), its main effect is on blood coagulation.
- Vitamin K2: Found in fermented foods (natto, cheese, yoghurt), it promotes bone and cardiovascular health.
Vitamin K2 supplementation:
In people at risk of osteoporosis, supplementation with vitamin K2, in the form of MK-7 (the most bioavailable form), is recommended. Studies show that an intake of 45 to 180 mcg per day helps to improve bone density and reduce the risk of fractures.
The role of magnesium and zinc in bone health recommendations
As well as calcium and vitamin D, magnesium and zinc are essential for maintaining strong, resistant bones.
Magnesium: Calcium stabiliser
Magnesium helps to bind calcium in the bones and prevents excessive loss through the kidneys. A magnesium deficiency can lead to a reduction in bone density, increasing the risk of osteoporosis.
Sources rich in magnesium :
- Almonds, cashew nuts, sunflower seeds
- Spinach, avocados, bananas
- Dark chocolate (70% cocoa minimum)
Zinc: Promotes bone regeneration
Zinc is involved in collagen formation and stimulates the activity of osteoblasts, the cells responsible for producing bone tissue. A zinc deficiency can slow bone regeneration and make bones more fragile.
Dietary sources of zinc :
- Red meat, seafood (oysters, prawns)
- Pulses (lentils, chickpeas), pumpkin seeds
A balanced diet rich in magnesium and zinc, combined with supplements if necessary, helps to strengthen bone density and prevent fractures.
The role of the intestinal microbiota: an innovative approach to osteoporosis recommendations
Recent research has highlighted the link between intestinal microbiota and bone health. A study published in Frontiers in Endocrinology has shown that certain types of intestinal bacteria have a positive influence on bone density.
Which bacteria are beneficial?
Akkermansia muciniphila: Promotes the intestinal barrier and reduces inflammation, thus contributing to better absorption of nutrients essential for bone health.
Clostridiales DTU089: Positively influences bone metabolism and the regeneration of bone tissue.
How can you improve your microbiota to strengthen your bones?
- Eat fibre-rich foods: vegetables, fruit, legumes, wholegrain cereals, etc
- Include probiotics: yoghurts, kefir, sauerkraut, kimchi, etc
- Avoid refined sugars and ultra-processed foods, which unbalance the microbiota
This innovative approach shows that intestinal health has a direct influence on bone health, opening up new prospects for the prevention of osteoporosis.
The importance of physical activity in maintaining bone mass
Physical exercise stimulates bone formation by subjecting bones to mechanical stress. This process encourages bone remodelling and helps maintain optimal mineral density.
Physical activity should be regular and adapted to each person’s age and ability. Even simple daily walks help to keep bones strong and prevent age-related bone loss.
Micronutrition and the menopause: essential support for women
The menopause leads to a drastic drop in oestrogen, accelerating bone loss. Micronutrition can help compensate for these effects by providing the nutrients needed for bone regeneration.
Natural oestrogen :
- Phytoestrogens: found in soya, linseed and legumes, they mimic the action of oestrogens and slow bone loss
- Adaptogenic plants: Sage and red clover help to balance female hormones
Supplements adapted to the menopause :
- Calcium and vitamin D to maintain bone density
- Vitamin K2 to prevent calcification of the arteries
- Magnesium and zinc to support bone regeneration
This personalised nutritional approach helps to limit the effects of the menopause on bone health and prevent the risk of osteoporosis.
Diet and osteoporosis: nutritional recommendations
Diet plays a central role in osteoporosis prevention and management recommendations. Some foods strengthen bone structure, while others can accelerate calcium loss and make bones more fragile.
The foods to choose are green leafy vegetables, dried fruit and oilseeds, oily fish, legumes and fermented milk products. On the other hand, certain foods should be limited to avoid calcium leakage or calcium imbalance. These include salt, excessive coffee or tea, as well as alcohol and fizzy drinks
An excessively acidic diet can accelerate bone demineralisation. So to maintain a good acid-base balance, as a general rule, focus on vegetables, fruit and oilseeds, while limiting animal proteins and processed (or ultra-processed) foods.
Food supplements to strengthen bones
In some cases, a balanced diet is not enough to cover essential nutrient requirements. In these cases, food supplements can play a crucial role in maintaining bone health.
When should you consider taking supplements?
In the event of diagnosed deficiencies (calcium, vitamin D, magnesium), but also during the menopause to compensate for accelerated bone loss. Not forgetting the elderly, whose intestinal absorption of nutrients is reduced.
Advice on essential food supplements:
- Calcium: 500 to 1000 mg/day, in combination with vitamin D and vitamin K2
- Vitamin D: 800 to 2000 IU/day, depending on individual needs
- Vitamin K2 (MK-7): 45 to 180 mcg/day for optimal calcium binding
- Magnesium: 300 to 400 mg/day to support bone density and muscle function
Prefer synergistic formulas combining calcium, vitamin D and K2 for maximum effectiveness
Consult a health professional before taking any supplements, particularly if you are taking medication
Conclusion
Osteoporosis, although silent, is not inevitable. By adopting a balanced diet rich in calcium, vitamin D, K2, magnesium and zinc, and by engaging in regular physical activity, it is possible to strengthen bones and prevent fractures. Micronutrition plays a key role in this approach, providing nutrients that are essential for bone health. Combined with a healthy lifestyle and naturopathic care, it helps to preserve bone density and maintain a good quality of life, even as we age.
References
- https://health.clevelandclinic.org/vitamin-k2
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9524880/
- https://www.grio.org/
- https://www.vidal.fr/actualites/30323-nutrition-et-osteoporose-premieres-recommandations-francaises.html
