Can You Reverse Bone Loss with Supplements? NOPE. Call out the scammers.
/Are you ready for some straight talk on supplements and people pushing products that help their bottom line, but not you?
This is all over the online space in regards to osteoporosis and osteopenia, as well as other issues women have around menopause. I see too many women spending money on unsubstantiated supplements.
This week, in my private Facebook group, Osteoporosis & Osteopenia Exercise Support, a sincere member asked about taking salt for bone knitting. This is just one example of how a dietary product gets blown up into an expensive product.
As someone who has spent a good amount of time going over the chemical reactions needed to make bone and understand the ways bone loss occurs, I can state that not once did salt show up as something that women need to purposefully add to their diets.
Someone was actually telling women to be sure to add a very specific type of salt to help "knit" bone.
It sounds sort of fancy and promising.
It makes it sound like it is the magic, missing key to making bone. But if there was indeed one ingredient you all needed to be taking, I would be the first to shout it from the rooftops!
Sidenote: Let's take a moment to say that yes, quality ingredients 🥬sourced from legitimate companies are always important. Micronutrients are essential. But getting them in salt is probably not where I would choose to source micronutrients.
Fact: The number one killer of women is heart disease. That's right, ❤️ Heart Disease is our biggest challenge as women.
Diet is a HUGE part of the healthy heart equation (and bone-building). Limiting salt is something almost all of us need to do. According to the National Cancer Institute, on average, women consume 2895 mg of sodium per day. This level is well above the current FDA recommendations to keep sodium intake below 2300 mg.
If you want to buy better salt, go for it. Head to your local health food market and buy fancy salt. But let's be honest, how much salt do you really add to your food? Do you need a $30 half-pound bag of salt? I have had a small bag of Himalayan salt in my pantry for years. I hardly ever add salt to anything. There is more than enough salt in the food I buy.
I am picking on salt today, but there are many other supplements being promoted online that "reverse osteoporosis".
I have not seen any supplement that you can buy online that reverses osteoporosis. I would be the first one to tell you if such a thing existed.
What should you be looking for to see if the product is legit?💊
Who is selling the supplement? If you see the author of the post promoting their own product, that is a red flag🟥. Same goes for podcasts that are sponsored by a supplement.There are many self-proclaimed "authorities" on bone loss who have no medical training. And now they are selling their unregulated supplement and making claims that are just not true.
Remember, reviews can be made up. Open a new tab and ask a question like "Is taking salt a good way to build bone", or Google the name of the person selling the supplement to see if Wikipedia has some general info.
👉I follow Dr. Jen Gunter, an OB/GYN who is constantly calling out pseudo-scientists online. She recently wrote an extensive piece on the ugly game of supplements that you may enjoy: Supplement Roulette. The Shocking Truth About What's Really in Your Products
You can also learn how to evaluate claims by learning to use PUBMED.
PUBMED is a great place to check sources. I will get a post ready for you on how to look up quality information next week.
Today, let's quickly review what really reverses osteoporosis and bone loss:
An evidence-based approach to combat bone loss is through regular weight-bearing exercises. Weight-bearing activities like walking, jogging, dancing, and resistance training can significantly improve bone density and strength. These exercises stimulate bone growth and reduce the risk of fractures.
Good nutrition, including adequate levels of protein, Vitamin D, and sufficient calories to build muscle is also needed.
Medications for bone building can be prescribed for those of you who have profound bone loss and have a high risk of fracture. Take your time deciding if these medications are for you. You do not need to decide in a day or even a week after getting an osteoporosis diagnosis. Get second opinions, meet with an endocrinologist, ask questions, and know all about them. Many women have had fantastic results combining medication and exercise.
Don't make your mind up based on scary stories from people you don't know. If you do decide to take medications, do not let anyone make you feel bad. You are in control and only you know what is best for you!
I🌟 find it interesting that so many people are unwilling to take medications prescribed by their own doctors to build bone, yet these same people take unregulated supplements recommended by people on the internet whom they don't know. I can't explain it.
Your health and well-being are of utmost importance to me, and I'm here to provide support and guidance.
Wishing you good health and strength in your journey to manage osteoporosis.
To your health,
Andrea Trombley PT, DPT
References:
Carbone L, Johnson KC, Huang Y, Pettinger M, Thomas F, Cauley J, Crandall C, Tinker L, LeBoff MS, Wactawski-Wende J, Bethel M, Li W, Prentice R. Sodium Intake and Osteoporosis. Findings From the Women's Health Initiative. J Clin Endocrinol Metab. 2016 Apr;101(4):1414-21. doi: 10.1210/jc.2015-4017. Epub 2016 Feb 10. PMID: 26863423; PMCID: PMC4880174.
National Cancer Institute. Sources of sodium among the US population, 2005–06 report. Available from: http://riskfactor.cancer.gov/diet/foodsources/sodium/table3a.html.
Zhang S, Huang X, Zhao X, Li B, Cai Y, Liang X, Wan Q. Effect of exercise on bone mineral density among patients with osteoporosis and osteopenia: A systematic review and network meta-analysis. J Clin Nurs. 2022 Aug;31(15-16):2100-2111. doi: 10.1111/jocn.16101. Epub 2021 Nov 1. PMID: 34725872.