Vitamin E Supplements ‘Could Weaken Bones' Warn Experts
Taking a daily supplement of vitamin E could cause thinning of the bones, new research has found.
Researchers from Keio University in Tokyo performed laboratory tests on rats and discovered that vitamin E stimulates bone-degrading cells that weaken the bones.
The study found that alpha-tocopherol, the most common form of vitamin E, released low levels of ‘resorption’ – the osteoclast process where bone minerals are broken down and recycled in the body, promoting bone generation.
The alpha-tocopherol compound in vitamin E was not good at ‘remodelling’ the formation and breakdown of bones, thinning the bones as a result.
The study found that lab mice with low blood levels of vitamin E, grew excessively thick bones. This was down to their body being poor at breaking down old bone (resorption), rather than building healthy new bones.
Lab mice given alpha-tocopherol vitamin E supplements at does equivalent to the amount taken by humans, experienced a 20% reduction in bone mass after just eight weeks.
Poor resorption levels is linked to osteoporosis, where bone is broken down quicker than it is being replaced, resulting in weakened bone structure.
However, researchers added that the same effect did not occur when animals were given the less common form of vitamin E, delta-tocopherol.
Previous research has indicated that alpha-tocopherol is beneficial for bone health but researchers from Keio University pointed out: “Most of these studies used a small sample size and were not well controlled."
Dr Takeda, who led the study, said in a statement, reports the Press Association: "In summary, we show that vitamin E stimulates bone resorption and decreases bone mass by inducing osteoclast fusion. Moreover, we provide evidence that serum vitamin E is a determinant of bone mass.
"Given the widespread use of vitamin E, and especially alpha-tocopherol, as a supplement in humans, a larger, controlled study that addresses its effects on human bone is warranted."
In the UK, around 3m people have osteoporosis, causing 1,150 deaths a year. Osteoporosis is caused when old, broken down bones are not renewed by resorption.
Bones stop growing in length between the ages of 16 and 18, but bone density continues to increase slowly until a person is in their mid-20s. At this point, the balance between bone demolition and bones construction stays stable.
However, bone loss becomes more rapid as we grow older as the bones density decreases, particularly in women several years after the menopause. Osteroporosis increases the risk of a bone fracture in the wrists, hips and spinal bones.
Vitamin E is commonly taken by many for its powerful antioxidants qualities. It protects the body's natural vitamin A from being destroyed by damaging oxidation radicals. The vitamin also helps protect skin cells by slowing the cell deterioration process associated with ageing as well as protecting against cancer, heart disease and strokes.
Natural Ways To Strengthen Your Bones
Try Soy-Based Foods
Calcium-enriched soy foods, like tofu, contain as much as 861mg of calcium, which is a large proportion of your recommended daily allowance. Soy has a similar effect as oestrogen on the body, helping strengthen bones.
Milk is one of the richest sources of calcium. One glass of milk contains 300mg of calcium.
Go In The Sun
Sunshine is a natural vitamin D stimulant. Without vitamin D, the body cannot absorb calcium, a crucial mineral which helps build healthy bones.
Feast On Sardines
Another rich source of calcium. Just 3 ounces of canned sardines has the same calcium equivalent as a cup of milk.
Eight ounces of milk contains the same amount of calcium than milk. Lactose and dairy-free products contain the same amount of calcium than its dairy counterpart.
Cut Back On Salt
A high intake of salt deprives the body of calcium - the vital mineral for maintaining healthy bones. The more salt that is consumed, the more calcium is flushed away through the urine. Sticking to a low-salt diet helps the body retain its natural calcium levels for longer.
Peanuts (unsalted) and almonds are great sources of potassium, which helps protect against the loss of calcium in the body. Nuts are also excellent sources of protein and other vital nutrients that play a supportive role in building strong and healthy bones.
Top Up On Your Greens
Dark,leafy greens are packed full of calcium. Greens such as bok choy, Chinese cabbage and kale have the highest levels of the mineral.