Supplements of bicarbonate and potassium citrate would help prevent fractures.
Osteoporosis is a public health problem in the Western world, and constantly increasing in developing countries. In Europe, the WHO estimates that there is a fracture due to osteoporosis every 30 seconds. “In France, said Dr. Philippe Veroli, author of Potassium, user manual,, Among those over 50, 20 % of women are victims of osteoporosis which does not spare men since 8 % are also affected by this condition. “
In his book, he gives advice so as not to miss this often neglected element in bone health. “Most of the research on osteoporosis has focused on calcium and vitamin D whose fundamental role for good bone health is known to long and less and less neglected by the medical profession, “ he explains.
Potassium (K), an element often forgotten
Calcium is often presented as “essential nutrient for bone health. It is often unclear that potassium plays a key role in bone quality. In fact, potassium salts present naturally in fruits and vegetables, or brought in the form of supplements, could prevent osteoporosis: this is what a study of the Surrey University published in the journal suggests in the journal International osteoporosis. Lynda Frassetto, specialist in acid-base balance in the body and its health consequences, participated in this work.
What is potassium for?
Potassium is a mineral essential to the body. It is in the form of ions in the cells and in the blood (the blood rate of potassium is called kaliemia). He participates in many functions, including:
- the transmission of nerve impulses;
- muscle contraction;
- renal function;
- Enzymatic reactions, protein synthesis and carbohydrate metabolism.
Potassium has an ally within the organization: the sodium. Their collaboration helps maintain Acid-base balance (balance of fluids and pH) and plays an important role in the regulation of blood pressure. “Many scientists believe that acidity is a very serious track to explain osteoporosis “, Add Dr. Veroli.
Read: fewer hip fractures with a diet rich in plants
Osteoporosis, osteopenia: what differences
Osteoporosis is a disease characterized by excessive fragility of the skeleton, due to a decrease in bone mass and the alteration of bone microarchitecture. Osteopenia, which is not considered a disease, is a decrease in the bone density preceding osteoporosis. As long as bone rarefaction does not exceed 11 %, we speak of osteopenia; Beyond that, we are talking about osteoporosis.
The absorption and the formation of the bone are processes which take place naturally and which allow bones to grow and restore themselves. In osteoporosis, the balance between the formation and the absorption of the bone is broken, so that there is more destroyed bone than built. This can cause bone fragility and a risk of fractures.
Read: The hunter-gatherers had better bones than we
Potassium benefits for bone health
In their study, researchers from the University of Surrey studied the effect of alkaline potassium salts on the metabolism of the bone. To do this, they made a meta-analysis aimed at testing the effects of potassium bicarbonate (Khco3) and potassium citrate (kcitr) on two markers of the bone renewal: urinary calcium and acid excretion. The researchers also compared the effects of these two mineral salts with that of potassium chloride (KCL).
The role of potassium intake
A western diet rich in animal proteins and cereals leads to an excess of acid in the body. With the age and decline of the renal function, this excess acid could weaken bones because the organism draws from bone calcium salts to buffer chronic acidosis. “The bones contain citrates and bicarbonates which have a buffer effect, that is to say which neutralize the acidity of the organism, said Philippe Veroli. However, in our bones, citrates and bicarbonates are linked to calcium and by drawing these basic elements, the organism also takes calcium. Result: bone density decreases and we can lead to osteoporosis. “
This is why alkaline minerals like potassium salts, neutralizing these acids, could help preserve the bone.
Read the interview with Lynda Frassetto: “Chronic acidosis is responsible for degeneration of muscles, bones and kidneys”
Potassium reduces calcium and acids in urine
The researchers identified 14 studies on the effect of potassium salts on calcium metabolism and bone health. Results: the excretion of urinary calcium and the net excretion of acid were reduced both with bicarbonate and with potassium citrate. Likewise, the two salts have significantly reduced a marker of bone absorption (NTX). On the other hand, there was no effect on markers of bone formation or on bone mineral density. These two salts have reduced the excretion of calcium in greater proportion than potassium chloride, which is logical insofar as the chloride ions participate in acidification.
“Calcium urinary excretion varies in the same direction as endogenous acid production: the more the kidneys eliminate acids, the less they reabsorb calcium, Specifies Dr. Philippe Veroli. However, alkaline potassium salts decrease endogenous acid production, increase blood pH and the rate of plasma bicarbonates. ” These salts could therefore be beneficial to bone health.
Where is potassium?
Food and supplements can avoid potassium deficiencies. “An increase in potassium food intake is associated with better bone density in women before and after menopause”, Indicates Dr. Veroli.
Read: The practical guide to regulate body acidity Potassium, user manual
Chocolate, fruits, vegetables … What foods rich in potassium?
High contributions in potassium salts significantly reduce the excretion of calcium and acid in the urine, and could represent a means of improving bone strength and preventing osteoporosis. The western, salty diet, rich in animal products, poor in plants, is acidifying, which can harm muscles and bones with age. A diet with a higher potassium content (potassium citrate foods or supplements) makes it possible to neutralize this acidosis.
The best way to increase your supply of potassium is to eat true, vegetable, varied: to decrease ultra-transformed foods and consume more foods rich in potassium such as vegetables (chard, spinach, cabbage, mushrooms …), fruits (avocado, banana, apricot, citrus, blackcurrant …), dry fruits and oilseeds (nut figs…). Potassium is also found in meat, dairy products, fatty fish, chocolate (more than 80 % cocoa) and whole grains.
How many potassium per day?
Potassium needs were evaluated by health agencies. EFSA (European Food Safety AuthorityEuropean food security authorities) advocates for adults an adequate contribution of 3500 mg per day. Canadian authorities recommend consuming an amount of potassium estimated at around 4700 mg.
Food supplements in the event of low potassium levels
When potassium consumption is not sufficient (pH to be checked with urinary strips), we can opt for a food supplement based on potassium citrate which will improve acid-base balance. Potassium supplements, generally based on citrate or bicarbonate, can also be used in support of the food if there is no contraindication (renal failure, etc.). Consult your doctor who will inform you and advise you.
What are the symptoms of potassium deficiency?
“In industrialized countries, we are about 1 g of calcium per day, sometimes more, but we have much more osteoporosis, especially because we lack potassium”, said Philippe Veroli.
Potassium deficit (hypokalemia) can manifest itself by fatigue, cramps or a lack of energy. Bloating, abdominal pain and constipation are also possible signs of a lack of potassium, as well as abundant urine and intense thirst. Nausea and heart rate disorders can also appear. Conversely, excess potassium, or hyperkalemia May cause renal failure and heart rate disorders.
Among the other important measures for bone health: tobacco stop, physical exercise, stopping drugs that disrupt balance (consult the doctor to see what can be eliminated, or replaced).
