Monitoringclub.org | Types of Supplements to Strengthen Bones – Bones have an important role to support the body and protect important organs in the body. If bone health is disturbed, then the function of other organs can also be disrupted.
However, with age, a person can develop osteopenia and osteoporosis. Osteopenia is a condition of low bone density but not low enough to be classified as osteoporosis or can be said to be early osteoporosis.
While osteoporosis is a bone disease with a decrease in bone density and quality, causing changes in bone structure and fracture. 
Bone density is grams of minerals per bone volume, while bone quality is related to the architecture, destruction, and rebuilding (mineralization) of bone.
Osteoporosis is generally asymptomatic (silent disease). Symptoms begin to occur when you have a fracture or fracture. Symptoms of osteoporosis include:
- Stooped posture
- Back pain in the long term
- Decrease in height
- Easy to get injured and or broken bones
The level of osteoporosis in Indonesia needs to be a concern because one in three women and one in five men experience osteoporosis. The prevalence of osteoporosis in Indonesia for the age category under 70 years in women is 18-36% and men is 20-27%.
Meanwhile, the prevalence of osteoporosis in the age category above 70 years for women is 53.6% and men are 38%. Osteoporosis is prone to occur in older persons and the elderly (elderly) because peak bone mass or bone density occurs in their 30s.
In addition, osteoporosis is also more prone to occur in women than men because women will experience periods of menopause which can reduce hormone levels estrogen and progesterone which affect the process of tissue absorption and bone formation. 
Therefore, it is recommended in childhood to begin to accumulate nutritional ‘supplies’ for bone strength before reaching its peak.
However, it is possible that osteoporosis can occur at a young age. Common factors that increase the risk of developing osteoporosis include: 
- Family history of osteoporosis.
- Races, especially the Caucasoid or Asian races, tend to have a thin bone structure.
- Skinny body condition causes reduced levels of bone mass.
- Habits or lifestyle such as smoking and/or excessive drinking of alcohol.
- Not exercising or being sedentary for a long period of time.
Therefore, to minimize the occurrence of osteoporosis, balanced nutrition is needed and is beneficial for bone strength. Here are foods that can be a provision for your bone health.
Types of Supplements to Strengthen Bones
50% of human bone consists of protein nutrients. The recommended protein intake for older persons is 0.75 kg per day. Good sources of protein that can support bone health include foods in the form of meat, poultry, seafood, milk, eggs, nuts, tofu and tempeh, and soy protein. This protein source is easy to find at an affordable price. 
Calcium is the main mineral found in our bones. The recommended intake of calcium for older persons is 700 mg per day. Good sources of calcium include milk, yogurt, cheese, sardines, plant-based drinks such as soy and oats, calcium-rich bread, tofu, dried figs or figs, oranges, almonds, broccoli, spinach, and other dark leafy green vegetables.  The need for nutritional calcium can be met if you consume it regularly.
Vitamin D is needed by the body to help absorb calcium. Foods rich in vitamin D include egg yolks, fish rich in fatty acids, beef liver, and cereals. Although Vitamin D has nutrients that are good for bone health, you also need to balance it with regular exercise. 
Magnesium is an important mineral that helps the process of bone formation. The recommended intake of magnesium is 300mg per day for older persons (men) and 270mg per day for older persons women. 
You can find foods that contain magnesium in pumpkin seeds (pumpkin seeds), Brazil nuts (Brazil nuts), soybeans, black beans, almonds, cashew nuts, sunflower seeds, spinach, and wheat bread. 
You can also eat processed foods with the basic ingredients mentioned earlier. Make sure you consume it with the recommended dose of 300 mg per day.
Vitamin K helps increase calcium that builds up in the bones. The recommended intake of vitamin K for older persons is about 1 microgram per day. To get the amount of vitamin K your body needs, you need to eat a balanced diet.
Foods that have vitamin K nutrition are turnips or known as Chinese radishes, broccoli, collard greens (collard greens), spinach, kale or curly cabbage, chickpeas, beet leaves, Brussels sprouts or mini cabbage, milk, and beef and chicken. 
Phosphorus combines with calcium to form bone tissue. The recommended intake of phosphorus for older persons is 550 mg per day. Sources of phosphorus include milk, meat, poultry, oily fish, eggs, potato, whole wheat bread, rice, oats, soybeans, baked beans, chickpeas, beans, and quinoa. 
To optimize bone health, it is important to adopt a healthy lifestyle, one of which is by eating a balanced diet. You can eat foods with the right combination of protein, calcium, vitamin D, magnesium, vitamin K and phosphorus nutrients. This of course must also be done regularly in a sustained period.
You can also get healthy bones with other healthy lifestyles such as physical activity in the form of regular exercise, avoiding smo**king and alco**holic beverages, avoiding extreme diets and maintaining a healthy weight. If you experience symptoms of post-fracture osteoporosis, immediately contact and consult a doctor.
- National Institutes of Health. Osteoporosis Overview.NIH.accessed 2022
- Michael O.Schroeder.A Patient’s Guide to Osteoporosis.Health USNews.2020
- Image: Pixabay
- Hazel Wallace. Diet and Bone Health. The Food Medic.2019
- Video: WELLNESS