I often joke that we humans are just as much a âwalking compost heapâ as a human body. This is because the average healthy adult has 10 times more bacteria than human cells, including an estimated 500 species alone living on our skin.
Our bodies are interacting with trillions of bacteria each secondâŠand hereâs how these invisible residents help bone.
Probiotics: The âGood Guyâ bacteria
The two well-known species of health-promoting probiotic bacteria residing in our intestinal tract are lactobacilli and bifidobacteria. These creatures are known as âprobioticsâ and serve many functions for us, including assisting in digestion, producing vitamins, and inhibiting growth of harmful bacteria.
Focusing on osteoporosis and osteopenia, numerous studies suggest the bone-effects of probiotics â such as increased bone mass, decreased bone breakdown and increased calcium and phosphorus blood levels. Specifically, a healthful probiotic balance improves bone strength by:
âą Increasing calcium and magnesium absorption âą Making milk more digestible (reducing lactose) âą Reducing leaky gut and allergies âą Enhancing immunity âą Reducing the impact of dietary phytates which limit mineral absorption âą Enhancing absorption of phytoestrogensBoosting probiotics
I recommend consuming at least one food offering probiotics each day. Also if you have digestive or immune concerns, candida or have recently taken antibiotics it is wise to use more probiotics â from 15 to 50 billion units daily â until the issue is resolved.
You can support beneficial probiotics with food and supplements. Try to consume fermented foods such as yogurt, sauerkraut and fermented pickled products. A yogurt with active cultures provides a good daily dose of probiotics, and kefir contains even more (the kefir in my frig boosts 7-10 billion per cup).
Probiotic rich foods
âą Yogurt âą Buttermilk âą Kefir âą Sauerkraut âą Olives âą Pickled ginger âą Kimchi âą Tempeh âą Miso âą True pickles âą NattoAnother option is to add a probiotic supplement, such as Peak Probiotic+, a blend of 10 biocultured strains of âfriendlyâ microorganisms harvested at peak potency supplying 7.5 billion organisms per dose.
References:
Parvanch, K. et al., âEffect of probiotics supplementation on bone mineral content and bone mass densityâ. The Scientific World Journal, Vol. 0214 (2014), Article ID 595962
Scholtz-Ahrens, K et al., Prebiotics, probiotics and synbiotics affect mineral absorption, bone mineral content and bone structureâ. J Nutr. Vol 137, no 3 8385-8465, March 2007.
For a complete breakdown of the most effective options, see our guide to the best supplements for bone health.
