In the intricate landscape of human health, the gut microbiome has emerged as a central player, influencing everything from digestion to immunity. Recent research suggests it also affects our bone health. Yes, you read that correctly! Your gut health might significantly impact the strength of your bones.
Understanding Bone Loss: The Role of Gut Dysbiosis
We need the right amount of ‘good’ bacteria in our gut to support our bones—and general health. A growing body of evidence suggests that changes in gut bacteria, called ‘dysbiosis’, can impact bone density, which, in turn, affects bone strength and resistance to breakage.
This imbalance of the gut microbiome is thought to affect bones in a couple of ways:
- Chronic gut inflammation, which contributes to the breakdown of the intestinal wall, or ‘leaky gut,’ is associated with bone loss and conditions such as osteoporosis.
- It affects the body’s ability to absorb calcium.
Calcium and Vitamin D: Partners in Bone Health
Calcium is a mineral renowned for its role in building and maintaining strong bones. The very structure of our bones is made up of calcium, and it’s a crucial component of bone tissue, providing strength and rigidity.
But calcium can’t work its magic alone—it needs a little help from Vitamin D to be absorbed into the body properly.
Vitamin D is often referred to as the ‘sunshine vitamin’, as exposure to sunlight triggers the synthesis of Vitamin D in the skin. Supplements can be important, as food does not always provide an adequate amount of Vitamin D.
To sum it all up, the gut microbiome may have a surprising influence on bone health. An imbalance in the gut may cause increased inflammation and impaired absorption of nutrients (such as calcium), which can contribute to bone loss over time.
So, what can we do?
1. Take your probiotics!
Research is still building on the use of specific probiotic strains to assist in strengthening bone health, but studies suggest the following may play an important role:
- Lactobacillus rhamnosus GG
- Lactobacillus reuteri
- Multiple strains of Lactobacillus casei/paracasei.
These are some of our favourite WholeLife products that contain these probiotic strains:
- Activated Probiotics Biome Osteo Probiotic – Lactobacillus plantarum and lactobacillus paracasei with added Vitamin D
- Life-Space Double Strength Probiotic – Lactobacillus reuteri, Lactobacillus paracasei and Lactobacillus rhamnosus GG
- Bio-Fermented Turmeric 500ml – Lactobacillus casei
2. Incorporate exercise into your weekly regime
When bones are exposed to impact or strain, they are encouraged to build strength. This can be achieved through weight-bearing exercises, like jogging, basketball and tennis, and resistance training with weights.
3. Maintain an adequate intake of calcium
Incorporate calcium-rich foods into your diet, such as:
- dairy products
- leafy greens such as kale, silverbeet or bok choy
- seafood or meat
- healthy foods fortified with added calcium (some breakfast cereals, tofu, nut milks)
Calcium supplements are also an option if you feel like you’re not getting enough from your diet. The preferred options contain 500-600mg of elemental calcium.
4. Maximise your Vitamin D
Sunlight is the best natural source of Vitamin D, as food does not provide adequate amounts. During the Australian summer, a few minutes in the mid-morning or afternoon are usually all that is required. However, it is important to balance the need for sun exposure against the risks of sun damage.
Supplements are a great option if you think you may be deficient in Vitamin D, or if you’re concerned about the sun’s harmful UV-rays. They come in a variety of forms, such as tablets, drops, or liquids.
Pop into your local WholeLife Pharmacy & Healthfoods store and speak with our friendly pharmacists, naturopaths and nutritionists for specific advice on what supplements or probiotics are best for your gut and bone health. Remember to always read the label and follow the directions for use.
References
Cooney, O., Nagareddy , P., Murphy, A. J., & Lee, M. K. (2020). Healthy Gut, Healthy Bones: Targeting the Gut Microbiome to Promote Bone Health. Frontiers in Endocrinology.
Healthy Bones Australia. (n.d.). Calcium and Bone Health. Retrieved from Healthy Bones Australia: https://healthybonesaustralia.org.au/your-bone-health/calcium/
Healthy Bones Australia. (n.d.). Excercise & Bone Health . Retrieved from Healthy Bones Australia : https://healthybonesaustralia.org.au/your-bone-health/exercise-bone-health/
Lyu, Z., Hu, Y., Guo, Y., & Liu, D. (2023). Modulation of bone remodelling by the gut microbiota: a new therapy for osteoporosis . Bone Research .