What Is The Best Supplement For Bones
Calcium is a crucial building block of bone tissue. Vitamin D helps the body absorb and process calcium. Together, these two nutrients are the cornerstone of healthy bones. The Institute of Medicine recommends 1,000 mg of calcium a day for most adults and 1,200 mg/day for women after menopause and men after 70.
How Caffeine Present In Tea/coffee Affects Bone Density
a)Increases urinary calcium excretion and decreases the resorption of calcium in the intestines. On the other hand, it also increases urinary excretion of magnesium, sodium, and chloride, and this process persists for at least 3 h after consumption.
b)Inhibits proliferation of osteoblasts and bone healing process through reducing the differentiation of mesenchymal stem cells in osteogenic lineages leading to an elevated risk of fractures
c)Affects calcium-phosphate balance, which may lead to bone disorders, including osteoporosis. Compounds of coffee, especially caffeine, impair calcium absorption and stimulate calcium excretion
Calcitropic Hormones And Bone Markers
Fasting blood samples and 24-h urine collections were obtained from the subjects at baseline, at 6-mo intervals, and at the end of the study . Serum was separated from the blood samples after the blood was allowed to clot and was then centrifuged at 2056 × g for 15 min at 4°C. The serum samples were stored at 70°C until analyzed. Serum intact parathyroid hormone was measured with the Allegro immunoradiometric assay . The interassay CV was 5% and the limit of detection was 1 ng/L . Serum 25-hydroxyvitamin D was assayed with a competitive protein binding assay after prepurification of serum on Sep-Pak cartridges . The limit of detection for this assay was 12.5 mmol/L and the interassay CV was 5%. Serum concentrations of osteocalcin were measured by radioimmunoassay . The limit of detection was 0.78 g/L and the interassay CV was 5%. Urinary collagen cross-links were measured by enzyme-linked immunosorbent assay as N-telopeptides, a marker for bone type I collagen. The lower limit of detection was 20 nmol bone collagen equivalents, and the interassay CV was 6%. These data are expressed as nmol bone collagen equivalents/mmol creatinine.
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Foods To Avoid When Concerned About Bone Density
While caffeinated beverages can be linked to loss of skeletal calcium, there are also other diet dangers that can be damaging to the bones. These include:
- Processed foods and meats can be high in nitrates which will also impact the rate of calcium absorption in the body.
- Canned goods high in salts that can affect the manner in which calcium is metabolized on a cellular level.
- Dark leafy green vegetables although these foods contain some calcium, they also contain high levels of oxalic acid, which can erode the structure of the bones.
- Processed grains, cereals, and breads these are high in carbohydrates, which convert to sugar in the body. The high sugar levels contribute to s systemic acidic state, which can further contribute to calcium loss.
While it is important to stay cognizant of all eating habits, many people are not always aware of the nutrients they consume through beverages. These substances can include both caffeine and other components that are bad for your bones.
In cases of caffeinated beverages and bone loss, the impact can be greatly increased due to the sugars and phosphates that are also present. This can also become the case with teas and coffee, since many individuals will add sweeteners to the drink. This factor also increases the risk of damage to the bones.
Caffeine And Osteoporosis The Final Verdict
Keep your caffeine take to no more than 300 milligrams/day, but enjoy your coffee guilt free.
Coffees numerous beneficial effects have been repeatedly and clearly substantiated. Coffee clearly protects us against inflammation via numerous mechanisms and anything that helps prevent chronic inflammation will help lessen your risk for osteoporosis. Ensure your calcium intake is adequate take your coffee with a little cows milk or calcium-enriched soy or other calcium-enriched non-dairy milk, take your AlgaeCal Plus, and enjoy your coffee!
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Metabolites Found In Coffee May Improve Bone Health
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Several bioactive metabolites found in coffee may be associated with a beneficial effect on bone mineral density among healthy adults who report regular coffee consumption, according to findings published in The Journal of Clinical Endocrinology & Metabolism.
It is widely known that coffee contains caffeine, which has been shown to adversely affect bone health by accelerating calcium loss or reducing calcium absorption,Ching-Lung Cheung, PhD, assistant professor in the department of pharmacology and pharmacy at the University of Hong Kong, told Healio. Despite the well-reported adverse effect of caffeine on bone health, contradictory findings were often observed between coffee consumption and BMD in published studies. Our large-scale epidemiology study involving approximately 7,000 participants from the Hong Kong Osteoporosis Study showed that coffee consumption was associated with higher BMD, after accounting for major confounding factors. Using a metabolomics approach, we further showed that a few bioactive compounds in coffee may be responsible for the positive association between coffee consumption and BMD.
For both cohorts, 42.4% of participants reported not drinking coffee and 14.4% reported consuming more than one cup of coffee each day.
For more information:
Disclosures: The authors report no relevant financial disclosures.
Vdr Restriction Fragment Length Polymorphism
VDR genotypes were identified as TaqI restriction fragment length polymorphisms by polymerase chain reaction amplification as described earlier . DNA was extracted from white blood cells by phenol-chloroform extraction and stored at 20°C as described earlier . PCR amplification of the DNA sequence flanking the TaqI restriction sites of VDR was performed with the forward oligonucleotide primer 5-CCAAGACTACAAGTACCGCG-3 and the reverse oligonucleotide primer 5-TGAGGAGGGCTGCTGAGTAC-3. The PCR product was digested with TaqI according to the manufacturer’s instructions. The digested products were fractionated by gel electrophoresis on 2%-agarose gels, and the gels were stained with ethidium bromide, visualized under ultraviolet light, and photographed. The presence of a restriction site for TaqI was genotyped as the t allele and the absence of the restriction site was genotyped as the T allele. The absence of the TaqI site resulted in a single 2035base pair band. The presence of the restriction was seen as 2 bands of 1917 and 118 base pairs. The presence or absence of the TaqI polymorphic site is in linkage with the absence or presence , respectively, of the BsmI polymorphic site.
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Top Foods With Caffeine
The following table lists the caffeine content of common beverages, food and drugs:
Caffeine Content of Beverages, Food and Drugs
|Excedrin, 2 tablets|
|Red Bull, 12 oz||80 mg|
*Tea contains more caffeine than coffee by dry weight, but a typical serving of tea contains far less because tea is normally brewed more weakly than coffee. The longer you let your tea steep, the more caffeine it will contain. Also, the caffeine content varies by type of tea, and color is not an indicator of how much caffeine a tea contains. The pale Japanese green tea, gyokuro, for example, contains way more caffeine than much darker teas, like lapsang souchong, which contain little.
Does Caffeine Affect Bone Density
Overall, it is highly recommended that individuals who may be at risk for osteoporosis either limit or completely eliminate caffeine consumption. This is due to the direct affect that caffeine has on bone density. The acids which are present within caffeine are directly associated with calcium loss, as the molecules bind with bone calcium and cause the mineral to be leached from the body. As calcium is excreted through the urine, it causes weakening of the bones and this can be particularly impactful in elderly individuals.
Women who are already experiencing postmenopausal osteoporosis are equally at risk as elderly people of any gender. This is because the calcium loss that is precipitated by caffeine consumption is greater than the bodys ability to replenish the mineral. As a result, this increases the rate of bone loss over time, and while younger individuals may not exhibit the warning signs for osteoporosis, the consumption of caffeine still contributes to risk factors over time. This is especially true if the habit of drinking excessive caffeine continues through the adult years.
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Coffee And Your Health
With results like the ones above, its easy to see why coffee is controversial.
Yet, negative effects were mostly found in elderly women and primarily among those with a specific genotype. At the same time, the relationship between coffee and bone loss appears to be complex, with some research suggesting that coffee has a protective effect.
So, what does this mean for the general population?
Realistically, coffee offers a large number of health benefits. Many of these are connected to the caffeine but some are also present in decaffeinated coffee.
For example, Ive covered a number of specific considerations in the past. These include the following:
Amazing Benefits Of Blueberry Tea
Blueberrytea can offer a number of excellent health benefits, which may include its potential ability to protect against cancer, strengthen heart health, increase bone density, and boost the immune system. It also helps prevent macular degeneration, improve cognitive function, and improve kidney health.
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When Should Osteoporosis Be Treated With Medication
Women whose bone density test shows T-scores of -2.5 or lower, such as -3.3 or -3.8, should begin therapy to reduce their risk of fracture. Many women need treatment if they have osteopenia, which is bone weakness that is not as severe as osteoporosis. Your doctor might use the World Health Organization fracture risk assessment tool, or FRAX, to see if you qualify for treatment based on your risk factors and bone density results. People who have had a typical osteoporosis fracture, such as that of the wrist, spine or hip, should also be treated .
Its important to remember that dietary supplements, although available everywhere over-the-counter and online, aen’t regulated in the same way that prescription medications are. Also, even though something is natural, that doesnt mean that it is safe for everyone at all times.
You might be told by your healthcare provider to get adequate amounts of calcium and vitamin D. This is important if you have osteoporosis or if you are trying to prevent it. Its best if you can meet those needs with a food plan, but you might not be able to do that. There are plant-based calcium supplements, some of which are based on algae.
There are different ideas about the necessary levels of vitamin D, but its true that many people do not have adequate levels and might need to take supplements. Your healthcare provider might test your blood levels and then make recommendations based on these results.
What Are The Worst Foods For Osteopenia
Eating too much animal protein also can leach calcium from your bones, Khader says, so if you have osteopenia or osteoporosis, you should limit red meat to two times a week and keep portions small 4 to 6 ounces. A study published in Advances in Nutrition in January 2017 found that cutting down on red and processed
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Fitness Files: Caffeine And Its Effect On Bone Density
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Along with Sunday morning coffee, my newspaper reading is too often interrupted with runs to the bathroom which led me to wonder if the diuretic effect of coffee is flushing the vitamins and minerals from my breakfast of organic orange, banana and oatmeal down the toilet.
Since osteoporosis is on my mind, this WebMd article attracted my attention: Osteoporosis Diet Dangers. After strong warnings about salt intake and phosphoric acid in soft drinks, WebMd settles on caffeine. Caffeine leaches calcium from bones, sapping their strength. Darn!
I love the caffeine buzz. Still, I have osteoporosis. WebMd quotes Linda K. Massey, a professor of human nutrition at Washington State, who says its OK if you limit caffeine to 300 milligrams daily, which means one 16-ounce cup of coffee .
But a related WebMd article, Caffeine Shockers, shows the challenge of staying with the limits by noting that caffeine is found in energy drinks, sodas and even gum, as well as coffee-flavored frozen yogurt and ice cream and some medications 56 to 120 milligrams for a standard dose of over-the-counter pain relievers and up to 200 milligrams in weight control aids.
But products with surprisingly high caffeine content energy and coffee drinks dont clearly list caffeine content on packaging, it adds.
Caffeines stealing my bones, just as I thought.
But hold on. Conflicting information popped up.
So whats going on? Where is the straight scoop?
Raw Spinach And Swiss Chard
Rich green raw spinach and Swiss chard contain bone-healthy calcium, but they also contain substances called oxalates, which can bind up that calcium and make it unavailable to the body.
To enjoy the other health benefits of these vegetables , Cosman suggests balancing them with foods that contain calcium readily absorbed by the body. If you eat spinach, the oxalates will prevent you from absorbing the calcium from the spinach, but if you put some cheese on it, you can absorb calcium from the cheese, she explains.
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Coffee Tea And Bone Health
Its not hard these days to find a coffee shop around the corner with all varieties of caffeinated options. Should you be worried about how much you consume? Probably not, unless the amount of caffeinated coffee or tea you drink is excessive.
Some studies link caffeine consumption with negative effects on calcium metabolism, possibly related to caffeine increasing loss of calcium in the urine, and decreasing calcium absorption in the body. Over time, having less calcium available could cause bone loss.
However, the effect of caffeine is weakened in individuals who are getting enough calcium in their diet . Caffeine may very modestly reduce calcium absorption , but this can be offset completely by adding 12 tablespoons of milk to your coffee.
If you have a good calcium and vitamin D intake, there is little reason for concern about moderate caffeine intake on your bones although it could raise your blood pressure or increase your heart rate.
If you consume large quantities of coffee or tea , consider moderation. At first you may experience withdrawal symptoms like headaches, so stay hydrated while you are cutting back.
Keep a diary of what you are drinking for a few days. Take note of your calcium and vitamin D intake. Reduce your caffeine if necessary and make sure you meet your daily requirements of calcium and vitamin D.
Heaney, R. Effects of caffeine on bone and the calcium economy,Food and Chemical Toxicology, v. 40, Issue 9, September 2002, Pages 1263-1270.
Osteoporosis Diet Danger : There’s Something About Soy
While soy products such as edamame, tofu, tempeh, and soy beverages are rich in bone-building protein, they contain plant compounds that may hamper calcium absorption.
Oxalates in soy can bind up calcium and make it unavailable to the body, Massey says. Problems may arise when you eat a lot of soy but donât eat a lot of calcium, according to Kerstetter.
The research is mixed about soy. Some small studies show soy can cause problems with bone strength others show that the right type of soy protect bone strength. To avoid any risk, be sure to get a lot of calcium in your diet, primarily through dairy foods or supplements.
Soy products fortified with calcium may foster a false sense of security. When researchers compared calcium content and solubility of calcium-added beverages, they found that much of the calcium in soy and other beverages sank to the bottom of the container and could not be redistributed throughout the drink, even with shaking.
Still, fortified soy products, such as tofu processed with calcium, provide a hefty dose of bone-building nutrients and make a good addition to a balanced diet. If your diet is heavy on soy, be sure to also take in at least 1,000 milligrams of calcium every day.
Which Fruit Is Best For Bones
Good-for-Your-Bones FoodsFoodNutrientTomato products, raisins, potatoes, spinach, sweet potatoes, papaya, oranges, orange juice, bananas, plantains and prunes.PotassiumRed peppers, green peppers, oranges, grapefruits, broccoli, strawberries, brussels sprouts, papaya and pineapples.Vitamin C10 more rows
When Should You Call The Doctor About Osteoporosis
If you have risk factors and are concerned about osteoporosis, ask your healthcare provider about being screened, even if you are not as old as 65 or 70 . Osteoporosis can be serious. Fractures can alter or threaten your life. A significant number of people have osteoporosis and have hip fractures die within one year of the fracture. Always call your healthcare provider if you fall, if you are worried about bone breaks, or if you have back pain that is severe that comes on suddenly.
Remember that you are able to lead an active and fulfilling life even if you do have osteoporosis. You and your healthcare provider can work together to make this happen.
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