Speed up osteoporosis fracture healing with the best supplements like calcium, vitamin D, magnesium, and more.
Osteoporosis fractures can be a painful and challenging setback.
It may be of interest for someone who is being treated from osteoporosis, to be aware of the objectives of good nutrition and supplementation during the healing process.
This article explores the top supplements for osteoporosis fracture healing, other nutrients that promote healing, and lifestyle strategies that promote healing.
Understanding Osteoporosis Fractures
Osteoporosis is a condition in which bone becomes soft, prone to fracture, and there is a low bone density. Even gentle falls or moderate loadings may cause fractures in individuals with osteoporosis.
Fractures of the hip, spine, and wrist are most common sites where they occur.
Osteoporosis fracture healing is, generally, a longer time process as the bone density has decreased at this time point.
For the purpose of repair and regeneration, the body needs to get an adequate amount of nutrition.
The correct form of supplement is extremely valuable to compensate for the deficiencies that may not be addressed through diet.
Key Supplements For Healing Osteoporosis Fractures
A number of supplements are required for bone remodeling and osteoporosis fracture healing. Let’s explore them one by one.
Calcium
Calcium is the cornerstone of bone health. Bones that are broken need a higher intake of this mineral in order to be repaired.
Rehabilitation of adults with fractures may require up to 1,000–1,200 mg/day, however, prescribing by a doctor is preferable and it is suggested to contact the doctor before any dose increase.
Dairy, leafy greens, and fortified foods are excellent sources, however, supplements may be needed if dietary intake is too low.
Vitamin D
Vitamin D has a significant effect on calcium absorption. Not enough of it even high doses of calcium are excreted.
Vitamin D deficiency is common, especially among older adults or individuals who lack sun exposure.
The daily recommended dose is 600–800 IU, but slightly higher levels should be provided in patients with fractures, by medical control. D2 and D3 supplements forms are available and D3 is more effective.
Vitamin K2
Vitamin K2 is another nutrient that helps in osteoporosis fracture healing, it ensures calcium is delivered to your bones and not deposited in your arterial walls.
It activates proteins that bind calcium to the bone matrix, which strengthens the skeleton.
Evidences indicate that vitamin K2 synergizes with calcium and vitamin D in promoting fracture healing.
Good references are fermented products like natto and hard cheeses, etc. In cases where they aren’t included in the diet, supplementation might be a reasonable option.
Magnesium
Magnesium is another important mineral for bone health. Magnesium is important to convert vitamin D into its active form (hydroxyvitamin D) and this, consequently, leads to increased calcium absorption.
Magnesium is also implicated in bone mineralization important for fracture repair.
Many people don’t get enough magnesium through food alone. Foods, such as nuts, seeds, and whole grains, are also high in sources, but supplements can offer an additional dose boost.
Collagen
Collagen is an elastic protein that gives bones rigidity and elasticity.
Bone tissue regeneration can be enhanced through the consumption of collagen supplements. Hydrolyzed collagen (powder) is easily digested and absorbed.
Additional Nutrients To Enhance Recovery
In addition to the prime supplements, some other trophic nutrients can also promote osteoporosis fracture healing.
Protein
Bones aren’t just made of minerals—they also contain protein. Adequate protein intake is required in order to restore broken bone and muscle tissue.
When it is hard to obtain sufficient protein from eating food, whey or plant protein powder can be used.
Omega-3 Fatty Acids
Omega-3s are anti-inflammatory with the property of alleviating osteoporosis fracture healing.
These fatty acids are found in the fat of salmon, nuts, and flaxseed. Fish oil supplements are an effective way to ensure adequate consumption of omega-3s.
Boron
Boron is an oligo-element and it has an effect promoting calcium absorption and bone metabolism.
Despite its presence in the foodstuff (nuts, fruits, vegetables), supplements will allow to have a correct intake during the recovery phase.
Tips For Maximizing Supplement Benefits
To get the best out of your supplements and improve osteoporosis fracture healing, the following should be observed.
- Take Calcium with Vitamin D: These two come together hand-in-hand, so, use them together for even better outcomes.
- Split Doses: Calcium should be preferred to be administered in low doses (per day). The body absorbs smaller doses more efficiently.
- Avoid Taking Certain Supplements Together: Calcium can prevent absorption of magnesium and iron, so take magnesium and iron at different times.
- Stick to Consistency: Supplements take time to show results. Make sure to take them daily as directed.
Lifestyle Habits To Support Fracture Healing
Supplements alone won’t do the trick. A holistic approach to osteoporosis fracture healing and recovery includes lifestyle changes:
Stay Active
While rest is also welcome during the first stage, light upper body/core and lower body/leg exercises can be applied in order to stimulate bone healing following clearance and with your doctor’s approval.
Walking, yoga, or light resistance training have the effect of improving muscle strength in the affected muscle.
Eat A Balanced Diet
A diet rich in fruits, vegetables, lean proteins, and whole grains provides the foundation for bone repair. Do not overconsume salt, caffeine, and alcohol, which can cause bone nutrient withdrawal.
Quit Smoking
Smoking decreases bone perfusion and slows healing. Quitting smoking is one of the best things you can do for your overall health.
Manage Stress
High-stress levels can negatively impact bone healing. Engage in relaxation techniques like meditation, deep breathing, or gentle stretching to keep stress at bay.
Prioritize Sleep
Bone repair happens during sleep. Sleep 7–9 hours nightly, create a bedtime routine to induce alertness.
Conclusion
Osteoporosis fracture healing needs time and commitment, however, by using the correct supplementation and lifestyle change, the process can be expedited considerably.
Calcium, vitamin D, vitamin K2, magnesium, and collagen are key players in healing and are substantiated by the other nutrients protein, omega-3, and boron.
Individually and supported by suitable nutrition, the adoption of these approaches can equip your body with the requisite physiological means for restitution.
