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The study, published in the Journal of Clinical Endocrinology and Metabolism, included 201 healthy nonvegetarian men and women between 65 and 80 years old. Everyone in the study was given calcium (500 mg per day) and vitamin D (400 IU per day) supplements; in addition, they received either a daily potassium citrate supplement (providing 2,346 mg of potassium) or placebo.
Blood, urine, and bone mineral density tests were done at the beginning of the study and every six months for two years. These tests showed the following:
The study’s authors summarized their findings, saying, “Among a group of healthy elderly persons without osteoporosis, treatment with potassium citrate for 24 months resulted in a significant increase in [bone mineral density] at several sites tested, while also improving bone microarchitecture.”
The amount of potassium in supplements is regulated in the US and many other parts of the world because they can aggravate peptic ulcers and can interact dangerously with certain medications, so getting the amount of potassium citrate used in this study may require a prescription. It is also important to note that only potassium citrate has been shown to benefit bones.
Although eating potassium-rich foods appears to be less effective than taking potassium citrate, we do know that people who eat fruits and vegetables produce less acidic byproducts that might strip calcium from bones, and some researchers have found that a low-potassium diet is linked to bone loss. Here are some ways to get more potassium, as well as other nutrients to keep bones strong:
(J Clin Endocrinol Metab 2012;98:doi:10.1210/jc.2012-3099)