Andy Galpin - The Top 4 Supplements for Bone Health | Dr. Andy Galpin
Calcium supplements are commonly believed to preserve bone health, but they generally don't have a significant impact unless dietary calcium intake is low. For most people consuming 800-1,000 mg of calcium daily through food, supplements are unnecessary. Protein intake, however, can enhance bone health by improving calcium absorption and increasing lean body mass, accounting for a small variance in bone mineral density. Fish oil supplements show mixed results but are generally low-risk with potential benefits. Collagen, particularly specific peptides, has shown positive effects on bone mineral density in post-menopausal women, with studies indicating significant increases with just 5 grams per day.
Key Points:
- Calcium supplements are unnecessary if dietary intake is sufficient (800-1,000 mg/day).
- Protein intake can improve bone health by enhancing calcium absorption and increasing lean body mass.
- Fish oil supplements have mixed results but are generally low-risk with potential benefits.
- Collagen supplements, especially specific peptides, can significantly increase bone mineral density in post-menopausal women.
- A modest intake of 5 grams of collagen daily can lead to a 4-7% increase in bone mineral density over a year.
Details:
1. 🦴 Debunking Calcium Supplement Myths
1.1. Common Misconceptions About Calcium Supplements
1.2. Realities of Calcium Supplementation
2. 🥩 Protein's Surprising Role in Bone Health
- A 2019 systematic review and meta-analysis covering 40 years of research highlights the role of dietary protein in bone health.
- Protein intake supports bone health by enhancing calcium absorption, a critical factor for bone strength and density.
- Increased protein consumption is linked to greater lean body mass, which supports skeletal structure and function.
- Protein accounts for 2 to 4% of the variance in bone mineral density, indicating a modest yet significant impact, which suggests dietary guidelines should emphasize adequate protein intake for bone health.
- The findings imply that individuals should consider protein as part of their diet to potentially reduce the risk of osteoporosis and related bone issues.
3. 🐟 The Mixed Evidence on Fish Oil
3.1. Animal Studies on Fish Oil
3.2. Human Studies on Fish Oil
4. 🧬 Collagen's Impact on Bone Density
- Bone density in the spine and femoral neck increased significantly with collagen intake, specifically five grams per day.
- A randomized control trial in post-menopausal women showed 4% to 7% increases in bone mineral density over a 12-month span with collagen supplementation.
- The serving size of collagen in some products, such as the one from Momentus, is 20 grams, which is much higher than the five grams used in the study that showed positive results.
- The study highlights a low-cost intervention with potentially significant benefits for bone health, with minimal downside other than cost.
- The magnitude of impact from the collagen study is considered impressive, yet follow-up studies are limited.