Two recent
studies indicate that intake of potassium citrate, found primarily in fruits
and vegetables, helps preserve bone density.
Poor bone health is a major problem in the US where over 10 million
people have osteoporosis (very low bone mass) and another 18 million have
osteopenia (low bone mass).
In the most recent findings, Swiss researchers gave 169 people who were over 65 either a placebo or enough potassium citrate to supplement their diets with 2,400 mg of potassium a day. Both groups also got calcium (500 mg) and vitamin D (400 IU) every day. None of the participants had bone density low enough to require treatment for osteoporosis. After two years, the potassium citrate takers had higher spine, hip, arm, and leg bone density than those taking a placebo.
A recent
U.S. study also found that potassium citrate helped to preserve bone
density. In this study researchers gave
52 men and women over age 55 either a placebo, 2400 mg of potassium citrate, or
3600 mg of potassium citrate each day.
Each participant also took a 630 mg calcium supplement and 400 IU of
vitamin D. Researchers did not assess
bone density directly but did evaluate pre- and post-study biomarkers of
calcium turnover in the body. After six
months, those on supplementation had significantly less bone turnover rates and
lower levels of calcium losses compared to those taking the placebo. The
higher level of supplementation, 3600 mg, appeared to offer greater bone health
benefits than the 2400 mg supplements.
Why does
potassium citrate promote better bone health?
The digestion of grains and animal proteins, both large parts of the
typical American diet, increases acidity in the blood. In order to neutralize this acidity, the body
releases calcium from the bones, leading to a potential loss of bone mineral
density. When one consumes plenty of
foods rich in potassium citrate, the potassium citrate can neutralize acidity
created by grains and meats, allowing the body to preserve more of its bone
calcium.
What to do: Eat more fruits and vegetables. Because potassium is lost through cooking, the raw ones are the best sources. Fruits and vegetables richest in potassium citrate include bananas, citrus, apricots, melons, kiwis, tomatoes, Swiss chard, Romaine, turnip greens, spinach, collard greens, kale, broccoli, and Brussels sprouts. Protein sources beans and fish are also a good source of potassium citrate. Compared to meat and poultry, these proteins are believed to be less acidifying because they are rich in potassium citrate. You can also consider taking a potassium citrate supplement but, in order to get an amount comparable to the doses used in these studies, you would have to take 6-9 tablets daily, so might as well just load up on fruits and veggies. They can replace less healthy choices and also are packed with other important minerals, vitamins, phytonutrients, and fiber.
Sources:
J. Clin. Endocrin. Metab. DOI: 10.1210/jc.2012-3099
& J. Bone Miner. Res. DOI: 10.1002/jbmr.1764.
Adapted from articles available at: http://www.nutraingredients.com/Research/Study-backs-acidity-regulator-for-bone-health-benefits
& The Nutrition Action Healthletter, Jan/Feb 2013, pg. 8.
