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Strontium

What is strontium?

Strontium is a non-essential trace element that has similar properties to calcium. Just like calcium, strontium can also be incorporated into the bones. The ratio of calcium to strontium in bones is around 1000:1.

Where does strontium come from?

Strontium is the 15th most abundant element on earth. It occurs naturally in underground mineral deposits and most people get enough strontium from their daily diet. Plant foods are a good source of strontium, as is drinking water in many areas.

Benefits of strontium

Strontium primarily supports good bone health. Strontium compounds are often used in the treatment of degenerative bone diseases such as osteoporosis.

Benefits of strontium for bodybuilders

Bones are the scaffolding on which the rest of the body is built. Strong, dense bones are essential for good posture, balance and strength. The quality of our bones affects how we look, how we move and how we train. Poor posture can result in incorrect movements during exercise, which can lead to devastating injuries. Weak bones break more easily and can put an exerciser out of action. Bones become thinner as you age and there is evidence that some commonly used substances such as caffeine can deplete calcium from bones, accelerating this process (6).

Strontium can act in several ways. It is believed to have an anabolic effect on cells called osteoblasts that produce bone substance, causing these cells to produce more new bone substance and divide faster (2). In addition, strontium can suppress the activity of osteoclasts, which break down bone (5). There is some evidence that strontium can help reverse joint degradation (1). In addition, strontium plays a role in the effective functioning of mitochondria, which are the energy centers of cells (4). Many bodybuilding and fitness exercises - especially multi-joint exercises - put a lot of strain on the body, including the joints and bones.

Disadvantages and side effects

Strontium is generally considered safe and harmless when taken in therapeutic doses. There are anecdotal reports of symptoms such as nausea and reddening of the skin, although these reports have not yet been scientifically verified. Prolonged overdose of strontium can lead to calcium loss, which can cause weakening of the bones, tooth decay or rickets (8). Although there are many studies showing the protective and regenerative effects that strontium can have on weakened bones, such as in people suffering from osteoporosis, the effects of strontium supplementation in healthy people have not yet been adequately studied.

Recommended intake

As strontium is a non-essential trace element, there is no official recommended daily dose. Therapeutic dosages can range from 10 to 2000 mg. It is estimated that the average dietary intake of strontium is between 1 and 5 mg per day. To support bone health, strontium should be taken in conjunction with calcium, although many people believe that strontium and calcium should not be taken at the same time as they are absorbed by the body via the same pathway and therefore absorption may be impaired (3).

Strontium supplements

Many bone support supplements and many multivitamin supplements contain strontium, especially natural or plant-based formulas. Because the body has such a low requirement for strontium, strontium is not available as a mono-preparation.

Combinations with other supplements

Strontium can be combined with almost anything, although calcium, phosphorus and large amounts of insoluble fiber are believed to reduce the absorption of strontium. Vitamin D, magnesium and vanadium are thought to increase the effect of strontium. In addition, the Indian plant Cissus Quadrangularis, which appears to have anabolic and fat-burning effects, is believed to increase strontium absorption.

References

  1. American College of Rheumatology (ACR). "Bone medication may save knees." ScienceDaily, 11 Nov. 2012. web. 31 Oct. 2013.
  2. Beuttenmuller A, Dziak T. The Effects of Strontium Citrate on Osteoblast Proliferation and Differentiation. IADR/AADR/CADR 85th General Session and Exhibition (March 21-24 2007); Accessed October 31, 2013.
  3. Sips, AJAM. Intestinal absorption of strontium chloride in healthy volunteers: pharmacokinetics and reproducibility. Br. J Clin Pharmacol. 1996;41:543-549
  4. Skoryna SC. Effects of oral supplementation with stable strontium. Can Med Assoc Jour. 1981; 125(7): 703-12
  5. Marie PJ, Ammann P, Boivin G, Rey C. Mechanisms of action and therapeutic potential of strontium in bone. Calcif Tissue Int. 2001; 69(3): 121-9 Prema B Rapuri, H Karimi Kinyamu, Kay L Rischon. Caffeine intake increases the rate of bone loss in elderly women and interacts with vitamin D receptor genotypes. Am J Clin Nutr. 2001; 74(5):694-700
  6. Reginster JY Strontium ranelate in osteoporosis. Curr Pharm Des. 2002;8(21):1907-16
  7. ATSDR.Toxicological profile for strontium. Atlanta,GA: Agency for toxic substances and disease registry US Dept of Health and Human Services. Public Health Services. 2001