There are a lot of components to keeping bones healthy and strong at all ages
Maintaining bone health and adequate vitamin and mineral levels are incredibly important to a person’s mental and physical health. Poor bone health can rob a person of their quality of life and leave them in pain and discomfort.
As we age, this becomes even more important, as strong bones can greatly reduce the potential for a fall to cause serious damage such as a broken hip or shoulder.
To keep bones healthy, a person needs sufficient calcium and vitamin D, as well as other vitamins and minerals. Almost two sides of the same coin, vitamin D is needed to help the body absorb calcium. Protein, needed to help build and maintain muscle, an intrinsic part of bone health, also requires vitamin D, as does the regulation of cell growth and the immune system. Calcium is also essential; bone is a major store of calcium and phosphate, and every cell in the body including those in the heart, nerves, and muscles requires it.
Vitamins B6, B9 and B12 also help strengthen bones and prevent breaks, while B12 supports bone building cells, the osteoblasts.
A lack of vitamin D can cause conditions such as rickets and osteoporosis and increase the risk of breaking a bone from a fall later in life. Fatigue has also been associated with a deficiency in vitamin D.
Rickets is a condition that affects bone development in children. It causes bone pain, poor growth and soft, weak bones that can lead to bone deformities. The main symptom of rickets is having bowed legs. Children with rickets also may be small for their age and their teeth may come through later than usual. In adults, vitamin D deficiency is called osteomalacia.
While rickets was common in the past, it has almost disappeared in the west due to better nutrition. Unfortunately, in recent years there has been an increase in the cases of rickets in Ireland. This is worrying as studies have shown that adults have low levels of vitamin D, with an Irish study also identifying an association between lower levels of vitamin D and inflammation in older adults.
Another well-known bone condition is osteoporosis which weakens bones, making them fragile and more likely to break. Getting sufficient calcium and vitamin D are an essential part of the prevention and treatment of osteoporosis, particularly in housebound people and elderly people in nursing homes. Many other factors can also increase the risk of developing osteoporosis such as taking high-dose steroid tablets for more than 3 months; heavy drinking and smoking; having a low BMI; and not exercising regularly. Family History can also be a factor as 80% of bone strength is determined by genetics.
The most common injuries in people with osteoporosis are a broken wrist and hip fracture. However, breaks can also happen in other bones, such as in the arm or pelvis. Sometimes even a cough or sneeze can cause a broken rib or the partial collapse of one of the bones of the spine.
In Ireland, it is estimated that 300,000 people suffer from osteoporosis. Women lose bone density rapidly in the first few years after menopause and are more at risk of osteoporosis than men. It is estimated that, on average, women lose up to 10 per cent of their bone mass in the first five years after menopause. But osteoporosis can also affect men, younger women and children.
Fortunately, there are many things a person can do to maintain good bone health. Making healthy lifestyle changes, such as taking up an active hobby, eating healthy and reducing alcohol intake, can help. The local community pharmacist is ideally placed to help provide advice and supplements.
Vitamin D and calcium
Sunshine is always a welcome visitor, putting most people in good form and providing vitamin D, but with Ireland’s northern latitude, getting enough vitamin D through sunlight alone can be a challenge for people of all ages. As the HSE noted, between October and early March, sunlight is not strong enough to make vitamin D, but it can be found in a number of foods. However, worryingly in Ireland 74% of adults and 88% of primary school children, have less than half of the recommended daily amount of vitamin D, the Irish Osteoporosis Society warned.
Furthermore, a 2022 study from Trinity found that nearly one in four children in Dublin are vitamin D deficient and this number increases to one in three in socio-economically disadvantaged areas. Deficiency is most prevalent in females, older children aged over 12 and during winter months.
There are a range of foods with high levels of vitamin D, such as oily fish, red meat, liver, egg yolks, and some breakfast cereals. Obtained through a varied, balanced diet, sources of calcium in food include milk, cheese and other dairy foods.
Over the counter vitamin supplements are also available from respected brands to meet a person’s daily requirements.
Pharma Nord BioActive Vitamin D Pearls are small, soft gelatin capsules of vitamin D3. The vitamin D is dissolved in high quality cold-pressed olive oil to improve absorption in the digestive system as vitamin-D is fat-soluble. The capsule size makes them easy to swallow, but they can also be chewed. Research has shown that D-Pearls have a high absorption in the body.
They been tested by researchers at the University of Oslo, where they gave athletes different doses of vitamin D from D-Pearls or inactive placebo capsules. The study showed that vitamin D from D-Pearls both high and low doses was absorbed well by the participants whereas the athletes who received placebo capsules had unchanged levels of vitamin D in the blood.
There is also daily multivitamin supplement, Centrum Advance Multivitamins & Minerals. It is packed with essential nutrients such as vitamin D and zinc to help support a person’s nutritional needs. Its high-quality ingredients are backed by over 40 years of nutritional science from Centrum. A complete daily multivitamin formulated with individual vitamins and minerals, including all essential vitamins, it helps to support daily energy release, normal immune function, and assist in the body’s metabolism of macronutrients. It is also high in vitamin D.
Another one of the Centrum products is Centrum MultiGummies Energy Release. It comes as a delicious gummie, specifically formulated with vitamin B6 to help reduce tiredness and fatigue, and is sure to be popular with kids. For men and women, there are also specifically designed products. Centrum Men is a high-quality micronutrient formula specifically developed for men. Since men have higher requirements for some nutrients compared to women, the nutrient levels have been adjusted in Centrum Men to help support their health and wellbeing. Centrum Men contains vitamins B6 & B12 which support normal energy yielding metabolism while magnesium contributes to maintaining normal muscle function.
Centrum Women contains key vitamins and minerals to help support the specific nutritional needs of adult women. It contains calcium which supports the maintenance of normal bones as well as iron and folic acid which contribute to normal blood formation. Vitamins B6 & B12 also aid a busy lifestyle by contributing to the reduction of tiredness and fatigue.
There is also Centrum Advance 50+. It is a high-quality micronutrient supplement for men and women over the age of 50. It is made with a nutrient formula for both men and women over the age of 50, specifically developed to help meet the changing needs that come with age.
Pharmaton is another trusted brand, with numerous brands, including Pharmaton Advance Fizz Multipack. It is high in vitamins A, C and D, which each help to support the normal function of the immune system.
Pharmaton Vitality 11 capsules are also available. These are a multivitamin, mineral and ginseng supplement. Each capsule contains standardised ginseng extract G115 with vitamins A, B group, C, D, E, nicotinamide, folic acid, biotin, and minerals iron, calcium, copper, magnesium, Zinc, and Selenium. It helps relieve daily fatigue associated with a busy, hectic lifestyle, and Ill-balanced or deficient nutrition. It contains ginseng G115 which works by enhancing mental and physical performance. Pharmaton Capsules are suitable for adult men and women but not for children.
For kids, there is Pharmaton Kiddi. This contains a unique blend of vitamins and minerals with added L-lysine. Suitable for children aged 3 years plus, it is specifically designed to encourage stronger immunity and stronger bones. Another product is Pharmaton Immuno10, which is high in vitamin B-complex with added Vitamin D.
Another well known brand, Seven Seas, has a range of supplements to promote bone and joint care. This range supports an active lifestyle focusing on the health of a person’s bones, cartilage, muscles, and connective tissue. All these products start with omega-3 and glucosamine plus the addition of chondroitin, calcium and turmeric. One of these is Jointcare Supplex & Turmeric, which has been specifically formulated to support an active lifestyle. It supports cartilage, bones, muscles and connective tissue. One of the most famous supplements is Seven Seas Cod Liver Oil. It is rich in Omega-3 fatty acids and is also a reliable source of important nutrients including vitamin A and D.
Berocca Immuno Effervescent Tablets are packed with 11 vitamins and minerals, including high-strength vitamin C, vitamin D, vitamin A, vitamin B9, Zinc, Copper, Iron & Selenium which help support the immune system. It also contains vitamins B6 and B12 to help support energy release and reduce tiredness and fatigue, as well as vitamin E, an antioxidant, to help protect cells from oxidative stress.
One tablet of Berocca Immuno is packed with 11 vitamins and minerals, including high-strength vitamin C and vitamin D, as well as vitamins B6 and B12 to support energy release. It contains the HSE recommended amount of vitamin D.
Caltrate 600+D3 tablets provide a high level of vitamin D3 to help maximise calcium absorption and support healthy bones, joints and muscles. The advanced levels of vitamin D3 in Caltrate help maximise calcium absorption and maintain healthy bones. Another product is Solgar Vitamin D3 Tablets. This supplement may be beneficial for those at risk of deficiency including people aged 65 and over or those who are not able to spend time outdoors.
Sona, another trusted brand, also provides supplements including Sona D 1000. This provides Vitamin D3 which is important for the maintenance of normal bones and teeth, cell division and normal muscle function.
Vitabiotics Osteocare is scientifically developed to complement a person’s dietary intake at any age. Based on the latest research, it is developed with an optimum level of vitamin D3. It provides 100% of a person’s calcium, zinc and copper requirements. It also contains calcium, and magnesium,
Vitabiotics Wellbaby Vitamin D-Drops also is available. It has been carefully developed by Vitabiotics nutritional experts and is ideal for infants aged 4 months to 5 years.
Nutri Advanced vitamin D3 supports a healthy immune system as well as healthy bones, muscles and teeth. It is designed to offer an easy way to supplement with vitamin D, which is important for our bones, muscles and teeth as well as our immune system.
Revive is another trusted range. Revive Active is a Super Supplement with 26 active ingredients including 11 vitamins, 7 minerals, 6 amino acids all in one daily sachet. Taken once a day, its ingredients include vitamins B6, B12, C and D , minerals, copper, zinc and selenium as well as amino acids such as L-arginine, laurine, and citrulline and 150 mg of CoEnzyme Q10. These ingredients are scientifically selected to support adults from 35 years of age as they progress in life. It supports energy levels, reduction in fatigue, and the immune and nervous systems.
Probiotics are also available. One of these is BioGaia Protectis Baby Drops with vitamin D. As well as supporting baby’s gut health from the very first days of life, it also supports baby’s immune system and is the most researched probiotic for infant colic.
