How Tocotrienols Help Prevent Bone Loss in Women Over 40?
Estimated Reading Time: 6 minutes
|Did you know that women lose up to 1% of their bone mass per year after turning 40? With the loss of bone density, the risk of osteoporosis increases.
The decline is primarily due to the hormonal changes that happen with aging and menopause. The hormonal changes impact the calcium absorption and bone density drastically, significantly increasing the risk of osteoporosis and fractures.
It is therefore important for women to take care of their bone health.
While calcium and vitamin D are widely recommended for bone health, emerging research suggests that tocotrienols, the most potent form of vitamin E, may offer additional protection against bone loss. But how do tocotrienols vitamin E work, and why are they particularly beneficial for women over 40? We’ll help you explore the science behind tocotrienols and their role in maintaining strong, healthy bones.
Why Do Women Over 40 Experience Bone Loss?
Estrogen is a hormone that plays a vital role in women's overall health. The hormone also helps in maintaining bone strength by:
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Enhancing calcium absorption in the intestines.
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Inhibiting osteoclasts, the cells responsible for breaking down bone tissue.
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Supporting osteoblast activity, which helps rebuild bones.
As women enter their 40s, estrogen levels begin to decline, a natural process that typically starts during perimenopause and continues into menopause. Without adequate estrogen levels, bones become weaker and more porous, increasing the risk of osteoporosis.
Also Read: Address Osteoporosis Through Nutrition.
Why Conventional Bone Supplements May Not Be Enough
Traditional treatments, such as calcium, vitamin D, and bisphosphonates, help slow bone weakening. But these may not be enough as they do not actively rebuild bones and do not address hormonal changes. People may also come across absorption issues. Medications like bisphosphonates are often associated with potential side effects.
This is where tocotrienols come in that have the potential to support your bone health without adverse effects. The further sections will help you know more about tocotrienols and how they potentially help prevent bone loss in women over 40.
Tocotrienols Vitamin E Explained
Tocotrienols are a lesser-known form of vitamin E. This vitamin E exhibits powerful antioxidant and anti-inflammatory properties. Unlike tocopherols (the commonly known form of vitamin E), tocotrienols have unique molecular structures. With a shorter tail and smaller head, these molecules can penetrate tissues more effectively and exert greater protective benefits in eradicating free radicals.
Tocotrienols are naturally found in annatto seeds, palm oil, and rice bran and are also available in supplement form.
How Tocotrienols Prevent Bone Loss?
Bone deterioration or osteoporosis risk usually begins during perimenopause due to fluctuating estrogen and progesterone levels. The hormonal fluctuations increase proinflammatory mediators and oxidative stress that can lead to bone loss.
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What are Proinflammatory Mediators? |
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Proinflammatory mediators are molecules that trigger inflammation in response to injury or stress. While these mediators are essential for healing, excess or chronic activation can lead to diseases like arthritis, cardiovascular issues, and autoimmune conditions. |
Research suggests that tocotrienols can be used as a preventive measure against bone loss during perimenopause. Let’s see how:
1. Reduces Oxidative Stress & Inflammation
Oxidative stress accelerates bone resorption (breakdown) by promoting inflammation and damaging bone cells. Protective properties of tocotrienols vitamin E such as anti-inflammatory and antioxidant effects may help counteract bone weakining during perimenopause. Tocotrienols act as powerful antioxidants, reducing the harmful effects of free radicals and slowing down bone loss.
2. Stimulates Osteoblasts (Bone-Building Cells)
Research indicates that tocotrienols support osteoblast activity, helping to rebuild and strengthen bones.
A 12-week study found that annatto derived tocotrienols supplementation helped reduce bone loss and increased bone formation markers in postmenopausal women with osteopenia.
These bone-protective effects may be partly due to oxidative stress reduction, which plays a role in bone breakdown.
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What is Osteopenia? |
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Osteopenia is a condition where bone density is lower than normal but not low enough to be classified as osteoporosis. It indicates weakening bones, increasing the risk of fractures over time. Consider it to be your wakeup call and take action. |
3. Reduces Osteoclast Activity (Bone Breakdown)
Tocotrienols can help excessive bone breakdown by suppressing osteoclast differentiation. This is especially beneficial for women experiencing menopausal bone loss.
A study shows that tocotrienols suppress the formation and activity of osteoclasts, the cells responsible for bone resorption. Due to their effects on osteoclasts, tocotrienols are being explored as potential antioxidants to support bone-related issues characterized by increased bone loss.
4. Enhances Calcium Absorption & Retention
Tocotrienols may improve calcium retention, working synergistically with vitamin D, K2, and magnesium to strengthen bones. The synergistic effect is attributed to tocotrienols' antioxidant and anti-inflammatory properties, which help reduce bone loss and enhance bone formation.
Research highlights that tocotrienols may improve calcium retention and work synergistically with other nutrients such as vitamins D and K2, as well as magnesium, to strengthen bones.
Also Read: Tocotrienols and Bone Strength.
Incorporate Tocotrienols into Your Routine for Stronger Bones
1. Natural Food Sources
Include foods rich in tocotrienols to incorporate it in your routine. The best natural sources include:
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Annatto seeds (highest tocotrienol content, but not commonly consumed)
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Palm oil (rich source but not always recommended due to environmental concerns)
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Rice bran oil (better alternative for daily use)
As per clinical research, the daily requirement of this essential nutrient is 100-200 mg each day for general health and 300 mg to 600 mg per day for health concerns. While tocotrienols are found in certain foods, nuts and grains, their levels are relatively low. It becomes challenging to meet daily needs.
2. Tocotrienol Supplements
Women experiencing bone loss or seeking preventive measures to prevent bone loss in the perimenopause or menopause phase might consider supplementing them.
For targeted bone health benefits, tocotrienol supplements may be an effective option.
When choosing a tocotrienol supplement, look for:
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Annatto-derived tocotrienols (highest purity, no tocopherols to interfere with absorption)
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Clinically studied dosages (typically 100-300 mg per day)
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Third-party tested products for purity and potency
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Free of any emulsifiers and other artificial additives
It is always recommended to consult with a healthcare professional to make more informed decisions as per individual needs.
3. Combine with Other Bone-Boosting Nutrients
For optimal results, you can pair vitamin E tocotrienols with:
Geranylgeraniol: Works in synergy with vitamin K2 to ensure calcium reaches the right place.
Vitamin D3 – Enhance calcium absorption
Vitamin K2 (MK-7) – Directs calcium to bones instead of arteries
Magnesium – Supports bone mineralization
Collagen – Provides structural support for bones
Conclusion
Due to changes that happen in the body due to perimenopause, turning 40 is considered a critical age for women. The hormonal changes such as drop in estrogen levels and other changes in the body can lead to various health issues.
One of them is bone loss and increased risk of osteoporosis as the bones become brittle and weaken. Estrogen hormone is crucial to regulate bone health and strength. The decline leads to bone loss.
Tocotrienols vitamin E offers a natural yet scientifically backed way to prevent bone loss in women over 40.
Its anti-inflammatory and antioxidant properties help reduce oxidative stress, support bone formation, and improve calcium retention. Tocotrienols are also known to effectively complement traditional bone health solutions like calcium and vitamin D.
If you're over 40 and are looking for an effective, and proven solution to strengthen your bones, consider adding tocotrienols to your routine. As we always suggest, consult with your healthcare provider before starting any new supplement to make informed decisions.
References:
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Keen, Mansoor U., and Anil Kumar Reddy Reddivari. "Osteoporosis in females." (2020). https://www.ncbi.nlm.nih.gov/books/NBK559156/
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Bone Health & Osteoporosis Foundation. “What Women Need to Know. https://www.bonehealthandosteoporosis.org/preventing-fractures/general-facts/what-women-need-to-know/
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Hospital for Special Surgery (HSS). “Bisphosphonates: Concerns Regarding Risks and Side Effects. https://www.hss.edu/conditions_bisphosphonates-concerns-regarding-risks-and-side-effects.asp
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Muhammad, Norliza, et al. "Tocotrienol supplementation in postmenopausal osteoporosis: evidence from a laboratory study." Clinics 68.10 (2013): 1338-1343. https://pmc.ncbi.nlm.nih.gov/articles/PMC3798611/
