How To Activate AMPK To Increase Bone Formation

How to Activate An Enzyme That Increases Bone Formation

The enzyme adenosine monophosphate-activated protein kinase (or AMPK for short) has been shown in laboratory studies to stimulate bone formation. This little-known but critically important compound explains the connections between energy levels, hormonal signaling, and bone health.

We will review the research that elucidates the importance of AMPK, and you’ll learn how to activate the enzyme to support healthy bone turnover and improve energy levels.

A Little Enzyme With A Big Name

Adenosine monophosphate-activated protein kinase (AMPK) is an enzyme commonly known as the master regulator of energy metabolism.

It accomplishes this task by triggering different metabolic processes. For example, to regulate blood glucose levels, AMPK senses when cellular energy is low and stimulates cells to absorb glucose from the bloodstream. AMPK is also responsible for instructing the body to burn fat for energy when energy reserves are low.

The low-energy conditions that activate AMPK are triggered by beneficial stressors, including calorie restriction, fasting, and intense exercise. AMPK is central to cellular energy homeostasis, which involves adenosine triphosphate (ATP), the primary cellular energy source.

When ATP is broken down to release energy, it loses phosphate groups and is converted into ADP and ultimately AMP (adenosine monophosphate), and cells maintain energy balance by sensing the ratio of ATP to AMP. AMPK acts as a molecular sensor that enables this regulation. It mediates the effects of many hormones on the metabolism of appetite, fat, and glucose.

Synopsis

Adenosine monophosphate-activated protein kinase (AMPK) is an enzyme that allows the body to sense cellular energy levels and regulate the generation of energy by managing the metabolism of appetite, fat, and glucose.

AMPK and The Bone Remodeling Process

Research shows that the AMPK signaling pathway, which regulates cellular energy, also plays a significant role in bone physiology. AMPK activation was found to promote bone formation in laboratory experiments.^1,2

Researchers have documented a number of links between AMPK and bone formation. The hormones that regulate food intake and energy expenditure through AMPK activation in the brain also regulate AMPK activity in bone cells. AMPK activation by certain antidiabetic drugs that influence skeletal metabolism, provides further evidence linking AMPK to bone formation.^1,2

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These close links led researchers to consider the possibility that AMPK could be a target of therapeutic intervention for osteoporosis.²

Indeed, studies have reported that AMPK activation enhances osteoblast differentiation, the process that generates new bone mass, and increases the bone mineralization.¹

One study suggests that AMPK-induced autophagy may be the mechanism underlying AMPK’s beneficial effects on bone remodeling. Autophagy is the process whereby cells break down and reabsorb damaged cellular components to generate energy and form new parts.¹

Autophagy improves cellular efficiency by recycling damaged components and supporting cellular renewal. In this case, autophagy induced by AMPK activation stimulated osteoblast differentiation and bone formation— both of which help to improve bone strength and density.

Synopsis

Laboratory experiments have found that AMPK activation promotes bone formation, and have observed multiple links between AMPK and bone. AMPK-induced autophagy (a process of self-recycling) may be the mechanism by which the enzyme helps to improve bone strength and density.

How To Activate AMPK To Support Bone Remodeling

AMPK activation has bone health benefits. Fortunately, there are several strategies for triggering AMPK activation, and they are aligned with the Save Our Bones protocol.

Vigorous Exercise – Moderate to high-intensity exercise has been shown to activate AMPK in skeletal muscle in a study conducted at the University of Melbourne in Australia. Participants cycled for 20 min at three sequential intensities– low, medium, and high– while researchers measured AMPK activity.³ These findings suggest that incorporating periods of moderate-to-high intensity exercise enhance AMPK activation.

Caloric Restriction – Although fasting and caloric restriction can activate AMPK, prolonged or extreme restriction may contribute to muscle loss, which negatively affects bone health. However, your diet can still support AMPK activation by avoiding extreme eating behaviors. Overeating relative to your daily energy requirements leads to inhibition of AMPK activity. Similarly, high glucose consumption, elevated insulin levels, high blood sugar levels, high levels of amino acids, and high saturated fat intake all decrease AMPK. Good news for Savers: the 80/20 pH-balanced diet automatically helps moderate levels of all of these compounds in your diet.

Add Antioxidants – Studies have found that foods high in antioxidant polyphenols help activate AMPK. This activation is what allows polyphenols to reduce fat levels, as observed in both human and animal studies. This mechanism helps explain why these plant compounds may benefit individuals at risk for hyperlipidemia, atherosclerosis, and diabetes. As Savers know, antioxidant polyphenols also provide protection and support for the bone remodeling process.^{4, 5}

These foods contain high levels of antioxidant polyphenols to support AMPK activation:

Kale (and other leafy greens)*
Broccoli*
Artichoke*
Green beans*
Green tea
Coffee
Cocoa*
Blueberries*
Blackberries
Raspberries*
Grapes*
Olive oil
Pomegranates
Apples*
Red wine
Onions*
Cinnamon
Turmeric
Pecans*

*Indicates Foundation Food

Most of these foods are alkalizing and classified as Foundation Foods, making them easy additions to your 80/20 pH-balanced diet.

Synopsis

Strategies to increase AMPK activation include vigorous, moderate to high intensity exercise, avoiding overeating (especially sugar, saturated fat, and amino acids), and including more antioxidant polyphenols in your diet (see list above).

What This Means To You

The enzyme AMPK supports balanced bone remodeling, helping to build stronger and healthier bones. Get regular moderate to high intensity exercise, avoid overeating unhealthy compounds like sugar and saturated fat, and eat plenty of foods rich in antioxidant polyphenols.

AMPK activation is an excellent example of the multitude of ways through which diet influences health. Building stronger bones through diet involves far more than simply consuming bone-building nutrients. A bone-healthy diet also supports bone remodeling by stimulating the production of the cells that deposit new bone tissue.

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Building stronger bones doesn’t have to feel burdensome; it can be an engaging process enriched with activity, flavor, and vitality.

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