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See "Patient education: Osteoporosis prevention and treatment Beyond the Basics ". CALCIUM AND VITAMIN Suppllements BENEFITS.
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In supplemenst cases, a health care dupplements can help to determine the optimal healfh of calcium. Medications — Your healtb care provider will review all Chromium for glucose metabolism in athletes your medications to check for possible interactions with calcium.
Calcium supplemments interfere with the absorption of supplemenhs and thyroid ehalth, so these dupplements should be taken at different times. As an example, loop diuretics eg, furosemide [sample brand name: Lasix] increase the amount of calcium excreted in the urine.
On the other hand, thiazide diuretics eg, hydrochlorothiazide can reduce levels of calcium in the urine, potentially reducing the risk of bone loss and kidney stones. If you start taking a medication that alters how the body handles calcium, your provider may recommend a change in the amount of calcium that you consume daily.
See 'Kidney stones' below. Side effects of calcium — Calcium is usually easily tolerated when it is taken in divided doses several times per day. Some people do experience side effects, including constipation and indigestion.
Kidney stones — There is no evidence that consuming large amounts of calcium from foods and drinks increases the risk of kidney stones, or that avoiding dietary calcium decreases the risk. In fact, avoiding dairy products is likely to increase the risk of kidney stones.
However, use of calcium supplements may increase the risk of kidney stones in susceptible individuals by raising the level of calcium in the urine. This is particularly true if the supplement is taken between meals or at bedtime, and this is one of the reasons it is better to get most of your daily calcium requirement through your diet.
See "Patient education: Kidney stones in adults Beyond the Basics ". Vitamin D decreases bone loss and lowers the risk of fracture, especially in older adults. Along with calcium, vitamin D also helps to prevent and treat osteoporosis. Adequate vitamin D is needed for efficient calcium absorption.
Vitamin D is normally made in the skin after exposure to sunlight. See "Patient education: Vitamin D deficiency Beyond the Basics ". Recommendations for vitamin D — Getting adequate vitamin D is important for bone health in everyone.
Experts recommend that males over 70 years of age and postmenopausal females consume at least international units 20 micrograms of vitamin D per day. Lower amounts of vitamin D intake may not be adequate, while very high doses can be toxic, especially if taken for long periods of time.
Although the optimal intake has not been clearly established in premenopausal females or in younger males with osteoporosis, international units 15 micrograms of vitamin D daily is generally suggested.
Vitamin D is available as an individual supplement and is included in most multivitamins and some calcium supplements table 2. Milk is a relatively good dietary source of vitamin D, with approximately international units 2.
Most healthy people don't need to check with their health care provider before taking standard doses of a vitamin D supplement. If you are not being treated for vitamin D deficiency, you probably don't need monitoring of your vitamin D level. However, recommendations for vitamin D supplementation may be different in people with certain underlying medical conditions, such as sarcoidosis or lymphoma.
In these situations, a provider will determine if supplements are needed; if so, the person's vitamin D and calcium levels should be monitored with regular tests. Your health care provider is the best source of information for questions and concerns related to your medical problem.
This article will be updated as needed on our website www. Related topics for patients, as well as selected articles written for health care professionals, are also available.
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Beyond the Basics — Beyond the Basics patient education pieces are longer, more sophisticated, and more detailed. These articles are best for patients who want in-depth information and are comfortable with some medical jargon. Patient education: Bone density testing Beyond the Basics Patient education: Osteoporosis prevention and treatment Beyond the Basics Patient education: Gastroesophageal reflux disease in adults Beyond the Basics Patient education: Kidney stones in adults Beyond the Basics Patient education: Vitamin D deficiency Beyond the Basics.
Professional level information — Professional level articles are designed to keep doctors and other health professionals up-to-date on the latest medical findings. These articles are thorough, long, and complex, and they contain multiple references to the research on which they are based.
Professional level articles are best for people who are comfortable with a lot of medical terminology and who want to read the same materials their doctors are reading.
Calcitonin in the prevention and treatment of osteoporosis Calcium and vitamin D supplementation in osteoporosis Causes of vitamin D deficiency and resistance Diet in the treatment and prevention of hypertension Epidemiology and etiology of premenopausal osteoporosis Evaluation and treatment of premenopausal osteoporosis Overview of the management of low bone mass and osteoporosis in postmenopausal women Vitamin D deficiency in adults: Definition, clinical manifestations, and treatment The following organizations also provide reliable health information.
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All topics are updated as new evidence becomes available and our peer review process is complete. Literature review current through: Jan This topic last updated: Jun 12, CALCIUM AND VITAMIN D OVERVIEW Calcium and vitamin D are important for keeping bones strong and helping to prevent osteoporosis.
CALCIUM AND VITAMIN D BENEFITS Good nutrition is important at all ages to keep the bones healthy. Patient education: Bone density testing Beyond the Basics Patient education: Osteoporosis prevention and treatment Beyond the Basics Patient education: Gastroesophageal reflux disease in adults Beyond the Basics Patient education: Kidney stones in adults Beyond the Basics Patient education: Vitamin D deficiency Beyond the Basics Professional level information — Professional level articles are designed to keep doctors and other health professionals up-to-date on the latest medical findings.
Optimal calcium intake. NIH Consensus Development Panel on Optimal Calcium Intake. JAMA ; Aloia JF, Vaswani A, Yeh JK, et al. Calcium supplementation with and without hormone replacement therapy to prevent postmenopausal bone loss. Ann Intern Med ; Cook JD, Dassenko SA, Whittaker P.
Calcium supplementation: effect on iron absorption. Am J Clin Nutr ; Curhan GC, Willett WC, Speizer FE, et al.
: Bone health supplements| What is calcium and what does it do? | The RDI for calcium is 1, mg per day for most people, although teens need 1, mg and older women require 1, mg Interestingly, if you eat a meal containing more than mg of calcium, your body will absorb much less of it than if you consume a lower amount. Calcium is the main mineral found in bones and must be consumed every day to protect bone health. Spreading your calcium intake throughout the day will optimize absorption. Vitamin D and vitamin K are extremely important for building strong bones. Vitamin D plays several roles in bone health, including helping your body absorb calcium. Indeed, studies have shown that children and adults with low vitamin D levels tend to have lower bone density and are more at risk for bone loss than people who get enough 32 , Unfortunately, vitamin D deficiency is very common, affecting about one billion people worldwide You may be able to get enough vitamin D through sun exposure and food sources such as fatty fish, liver and cheese. However, many people need to supplement with up to 2, IU of vitamin D daily to maintain optimal levels. Vitamin K2 supports bone health by modifying osteocalcin, a protein involved in bone formation. This modification enables osteocalcin to bind to minerals in bones and helps prevent the loss of calcium from bones. The two most common forms of vitamin K2 are MK-4 and MK MK-4 exists in small amounts in liver, eggs and meat. Fermented foods like cheese, sauerkraut and a soybean product called natto contain MK A small study in healthy young women found that MK-7 supplements raised vitamin K2 blood levels more than MK-4 Nevertheless, other studies have shown that supplementing with either form of vitamin K2 supports osteocalcin modification and increases bone density in children and postmenopausal women 36 , 37 , 38 , In a study of women 50—65 years of age, those who took MK-4 maintained bone density, whereas the group that received a placebo showed a significant decrease in bone density after 12 months However, another month study found no significant difference in bone loss between women whose diets were supplemented with natto and those who did not take natto Getting adequate amounts of vitamins D and K2 from food or supplements may help protect bone health. Dropping calories too low is never a good idea. In addition to slowing down your metabolism, creating rebound hunger and causing muscle mass loss, it can also be harmful to bone health. Studies have shown that diets providing fewer than 1, calories per day can lead to lower bone density in normal-weight, overweight or obese individuals 41 , 42 , 43 , In one study, obese women who consumed calories per day for four months experienced a significant loss of bone density from their hip and upper thigh region, regardless of whether they performed resistance training To build and maintain strong bones, follow a well-balanced diet that provides at least 1, calories per day. It should include plenty of protein and foods rich in vitamins and minerals that support bone health. Diets providing too few calories have been found to reduce bone density, even when combined with resistance exercise. Consume a balanced diet with at least 1, calories daily to preserve bone health. Collagen is the main protein found in bones. It contains the amino acids glycine, proline and lysine, which help build bone, muscle, ligaments and other tissues. Collagen hydrolysate comes from animal bones and is commonly known as gelatin. It has been used to relieve joint pain for many years. A week study found that giving postmenopausal women with osteoporosis a combination of collagen and the hormone calcitonin led to a significant reduction in markers of collagen breakdown Emerging evidence suggests that supplementing with collagen may help preserve bone health by reducing collagen breakdown. In addition to eating a nutritious diet, maintaining a healthy weight can help support bone health. This is especially the case in postmenopausal women who have lost the bone-protective effects of estrogen. In fact, low body weight is the main factor contributing to reduced bone density and bone loss in this age group 47 , On the other hand, some studies suggest that being obese can impair bone quality and increase the risk of fractures due to the stress of excess weight 49 , While weight loss typically results in some bone loss, it is usually less pronounced in obese individuals than normal-weight individuals Overall, repeatedly losing and regaining weight appears particularly detrimental to bone health, as well as losing a large amount of weight in a short time. Maintaining a stable normal or slightly higher than normal weight is your best bet when it comes to protecting your bone health. Being too thin or too heavy can negatively affect bone health. Furthermore, maintaining a stable weight, rather than repeatedly losing and regaining it, can help preserve bone density. Several others also play a role, including magnesium and zinc. Magnesium plays a key role in converting vitamin D into the active form that promotes calcium absorption Although magnesium is found in small amounts in most foods, there are only a few excellent food sources. Our bodies cannot produce its own calcium. This imbalance causes bones get weak and easier to break. Too many Americans fall short of getting the amount of calcium they need every day and that can lead to bone loss, low bone density and even broken bones. The amount of calcium you need every day depends on your age and sex. Food is the best source of calcium. Dairy products, such as milk, yogurt, and cheese are high in calcium. Certain green vegetables and other foods contain calcium in smaller amounts. Some juices, breakfast foods, soymilk, cereals, snacks, breads and bottled water have added calcium in fortified foods. If you consume soymilk, other nut based milks i. A simple way to add calcium to many foods is to add a single tablespoon of nonfat powdered milk, which contains about 50 mg of calcium. It is easy to add a few tablespoons to almost any recipe. To determine how much calcium is in a particular food, check the nutrition facts panel for the daily value DV. Food labels list calcium as a percentage of the DV. This amount is based on 1, mg of calcium per day. For example:. The amount of calcium you need from a supplement depends on how much you get from food. Try to get the daily amount recommended from food and only supplement as needed to achieve the recommend daily allowance. If you get enough calcium from foods, you may not need to take a supplement. There is no added benefit to taking more calcium than you need. Doing so may even carry some risks such as constipation, kidney stones and perhaps excess heart calcification. Calcium supplements are available without a prescription in a wide range of preparations including chewable tablets, gummy preparations, powders and liquid and in varying amounts and sizes. The best supplement is the one that meets your needs for tolerability, convenience, cost, and availability. When choosing a supplement, keep the following in mind:. Vitamin D is a fat soluble vitamin and plays an important role in protecting your bones, both by helping your body absorb calcium and by supporting muscles needed to avoid falls. Helps in tissue formation. Extra strength. Delicious natural berry flavour. Gluten-Free Vegetarian Non-GMO Gelatin-Free. Magnesium Ultra Strength. Supports heart health. Supports muscle function. Supports energy metabolism. Supports bone health. Ideal Calcium-Magnesium ratio. Enriched with Zinc. Gluten-Free Gelatin-Free Vegetarian Lactose-Free. Enriched with Vitamin D3. Gluten-Free Gelatin-Free Lactose-Free. Enriched with vitamin D3. Highly absorbable calcium citrate. Magnesium Mineral Complex. Helps in Tissue formation. With added minerals. Delicious chewable format! Gluten-Free Gelatin-Free. Vitamin D3 1, IU Fastmelt Tablets. Supports immune health. Supports calcium absorption. No-swallow format. Helps maintain overall health. Vitamin D3 Chewables. Joint pain relief in 5 days. Supports metabolism. Gluten-Free Gelatin-Free Vegetarian. Vitamin D3 1, IU Drops. Convenient liquid drops. Vitamin D3 1, IU. Gluten-Free Gelatin-Free Lactose-Free Non-GMO. Magnesium Night. |
| Royal Osteoporosis Society | One key factor in your bone health risk during menopause is the state of your hormonal balance. Estrogen helps preserve calcium in the body and prevent bone breakdown, but when estrogen falls out of balance with other hormones, your bones lose this benefit. Low progesterone levels common in perimenopause may also affect bone-building cells, disrupting the natural process of bone breakdown and repair. Interfering with this process can have a negative effect on the health of your bones over time. If you have experienced digestive issues in the past, this is a red flag that your digestive tract needs an infusion of good gut flora to assist with digestion and absorption. Evolving studies on probiotics and bone health have shown that probiotics can be helpful for stemming bone loss in menopause. The sign of a quality probiotic is one that includes several strains of beneficial bacteria like our Super Biotic Probiotic. To understand the best supplements for your bones, I have developed a free Bone Health Assessment quiz that provides you with personalized supplement recommendations based on your risk factors. Your answers to these simple questions about your bone health and overall health can reveal a surprising amount of information, including the many steps you can take to help restore your bone health. Take the quiz now to find out the best supplements for your bones. Women have reported having tremendous results with these supplements. Your call is free. CALL M-F 9AM-6PM EST. Take A QUIZ Main menu Take A QUIZ. Hormonal imbalance. Bone health. Brain health. Digestive health. Immune System. Weight loss. Understand YOUR SYMPTOMS. Explore WOMEN'S HEALTH Main menu Explore WOMEN'S HEALTH. Blood sugar. Breast health. Brain health and memory. Heart health. Immune health. Joint health. Sexual health. Skin and beauty. Thyroid health. All health conditions. Shop OUR SOLUTIONS Main menu Shop OUR SOLUTIONS. Products A to Z. Suggested combos. Daily wellness. Emotional wellness. Hormonal Imbalance. Immune support. Sleep support. Learn ABOUT US. Login to My Account. Contact Us. Best supplements and vitamins for bone health and osteoporosis. Link copied. It should include plenty of protein and foods rich in vitamins and minerals that support bone health. Diets providing too few calories have been found to reduce bone density, even when combined with resistance exercise. Consume a balanced diet with at least 1, calories daily to preserve bone health. Collagen is the main protein found in bones. It contains the amino acids glycine, proline and lysine, which help build bone, muscle, ligaments and other tissues. Collagen hydrolysate comes from animal bones and is commonly known as gelatin. It has been used to relieve joint pain for many years. A week study found that giving postmenopausal women with osteoporosis a combination of collagen and the hormone calcitonin led to a significant reduction in markers of collagen breakdown Emerging evidence suggests that supplementing with collagen may help preserve bone health by reducing collagen breakdown. In addition to eating a nutritious diet, maintaining a healthy weight can help support bone health. This is especially the case in postmenopausal women who have lost the bone-protective effects of estrogen. In fact, low body weight is the main factor contributing to reduced bone density and bone loss in this age group 47 , On the other hand, some studies suggest that being obese can impair bone quality and increase the risk of fractures due to the stress of excess weight 49 , While weight loss typically results in some bone loss, it is usually less pronounced in obese individuals than normal-weight individuals Overall, repeatedly losing and regaining weight appears particularly detrimental to bone health, as well as losing a large amount of weight in a short time. Maintaining a stable normal or slightly higher than normal weight is your best bet when it comes to protecting your bone health. Being too thin or too heavy can negatively affect bone health. Furthermore, maintaining a stable weight, rather than repeatedly losing and regaining it, can help preserve bone density. Several others also play a role, including magnesium and zinc. Magnesium plays a key role in converting vitamin D into the active form that promotes calcium absorption Although magnesium is found in small amounts in most foods, there are only a few excellent food sources. Supplementing with magnesium glycinate, citrate or carbonate may be beneficial. Zinc is a trace mineral needed in very small amounts. It helps make up the mineral portion of your bones. In addition, zinc promotes the formation of bone-building cells and prevents the excessive breakdown of bone. Studies have shown that zinc supplements support bone growth in children and the maintenance of bone density in older adults 55 , Magnesium and zinc play key roles in achieving peak bone mass during childhood and maintaining bone density during aging. Omega-3 fatty acids are well known for their anti-inflammatory effects. In one large study of over 1, adults aged 45—90, those who consumed a higher ratio of omega-6 to omega-3 fatty acids tended to have lower bone density than people with a lower ratio of the two fats In addition, although most studies have looked at the benefits of long-chain omega-3 fats found in fatty fish, one controlled study found that omega-3 plant sources helped decrease bone breakdown and increase bone formation Omega-3 fatty acids have been found to promote the formation of new bone and protect against bone loss in older adults. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. MindBodyGreen provides third-party-tested supplements made with high quality ingredients. Our testers and dietitians discuss whether MindBodyGreen…. Vitamins are for athletes to stay healthy. You may get all you need from the food you eat. Some athletes may benefits from vitamin supplements. Docosahexaenoic acid, or DHA, is a type of omega-3 fat that may improve many aspects of your health, from your brain to your heart. Here are 12…. Vitamins are what your body needs to function and stay healthy. It's possible to get all the vitamins you need from the food you eat, but supplements…. Vitamin K is an essential nutrient that helps with blood clotting and healthy bones. It can be found in leafy greens, vegetable oils, and broccoli. L-citrulline is an amino acid made naturally in your body. It may also be taken as a supplement to help boost exercise performance, lower blood…. Who needs to take vitamin C supplements, and how much is enough? The answer may depend on your age and overall health. Dietary supplements are products such as vitamins, herbs, and minerals that may help provide nutrients and health benefits. They may have risks and…. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based 10 Natural Ways to Build Healthy Bones. By Franziska Spritzler — Updated on March 22, Eat Lots of Vegetables. Perform Strength Training and Weight-Bearing Exercises. Consume Enough Protein. Eat High-Calcium Foods Throughout the Day. Get Plenty of Vitamin D and Vitamin K. Avoid Very Low-Calorie Diets. Consider Taking a Collagen Supplement. Maintain a Stable, Healthy Weight. Include Foods High in Magnesium and Zinc. Consume Foods High in Omega-3 Fats. Plant sources of omega-3 fats include chia seeds, flaxseeds and walnuts. Summary: Omega-3 fatty acids have been found to promote the formation of new bone and protect against bone loss in older adults. The Bottom Line. Bone health is important at all stages of life. How we reviewed this article: History. |
| Your cart is empty | If you enjoy a healthy, balanced diet, you're getting everything you need. In most cases, you don't need any additional supplements. If you have a medical condition that affects how food is absorbed, such as:. They can advise whether you need any supplements, to make sure you're getting everything you need. For more information about healthy, balanced eating, we recommend you take a look at The Eatwell Guide , developed by the NHS. Vitamins B6 pyridoxine , B9 folic acid and B12 cyanocobalamin help strengthen your bones and prevent breaks. B9 and B12 help to control levels of homocysteine, which is linked with an increased risk of breaking a bone in older people. Foods that contain B vitamins. Antioxidants help protect your cells from damage caused by free radicals. Immune health. Joint health. Sexual health. Skin and beauty. Thyroid health. All health conditions. Shop OUR SOLUTIONS Main menu Shop OUR SOLUTIONS. Products A to Z. Suggested combos. Daily wellness. Emotional wellness. Hormonal Imbalance. Immune support. Sleep support. Learn ABOUT US. Login to My Account. Contact Us. Best supplements and vitamins for bone health and osteoporosis. Link copied. Most popular articles on Bone health. The controversy over bone drugs By Dr. Susan Brown, PhD When conventional doctors diagnose a… Read more. Are you at risk for sarcopenia? By Dr. Susan E. Brown, PhD Have you noticed jars… Read more. Your bones listen and talk…really! Brown, PhD Your bones and your… Read more. See all articles on Bone health. Call us at For those 51 and older, the limit is 2, mg a day. Your body doesn't produce calcium, so you must get it through other sources. Calcium can be found in a variety of foods, including:. To absorb calcium, your body also needs vitamin D. A few foods naturally contain small amounts of vitamin D, such as canned salmon with bones and egg yolks. You can also get vitamin D from fortified foods and sun exposure. The RDA for vitamin D is international units 15 micrograms a day for most adults. Even if you eat a healthy, balanced diet, you may find it difficult to get enough calcium if you:. In these situations, calcium supplements may help you meet your calcium requirements. Talk with your doctor or dietitian about whether calcium supplements are right for you. Calcium supplements aren't for everyone. For instance, if you have a health condition that causes excess calcium in your bloodstream hypercalcemia , you should avoid calcium supplements. It's not definitive, but there may be a link between high-dose calcium supplements and heart disease. The evidence is mixed and more research is needed before doctors know the effect calcium supplements may have on heart attack risk. A similar controversy surrounds calcium and prostate cancer. Some studies have shown that high calcium intake from dairy products and supplements may increase risk, whereas another more recent study showed no increased risk of prostate cancer associated with total calcium, dietary calcium or supplemental calcium intakes. Until more is known about these possible risks, it's important to be careful to avoid excessive amounts of calcium. As with any health issue, it's important to talk to your doctor to determine what's right for you. Several different kinds of calcium compounds are used in calcium supplements. Each compound contains varying amounts of calcium — referred to as elemental calcium. Common calcium supplements may be labeled as:. The two main forms of calcium supplements are carbonate and citrate. Calcium carbonate is cheapest and therefore often a good first choice. Other forms of calcium in supplements include gluconate and lactate. In addition, some calcium supplements are combined with vitamins and other minerals. For instance, some calcium supplements may also contain vitamin D or magnesium. Check the ingredient list to see which form of calcium your calcium supplement is and what other nutrients it may contain. This information is important if you have any health or dietary concerns. Elemental calcium is important because it's the actual amount of calcium in the supplement. It's what your body absorbs for bone growth and other health benefits. The Supplement Facts label on calcium supplements is helpful in determining how much calcium is in one serving. Be sure to note the serving size number of tablets when determining how much calcium is in one serving. Calcium supplements cause few, if any, side effects. But side effects can sometimes occur, including gas, constipation and bloating. In general, calcium carbonate is the most constipating. You may need to try a few different brands or types of calcium supplements to find one that you tolerate the best. Calcium supplements can interact with many different prescription medications, including blood pressure medications, synthetic thyroid hormones, bisphosphonates, antibiotics and calcium channel blockers. Depending on your medications, you may need to take the supplement with your meals or between meals. Ask your doctor or pharmacist about possible interactions and which type of calcium supplement would work for you. Manufacturers are responsible for ensuring that supplements are safe and claims are truthful. Some companies have their products independently tested by U. Pharmacopeial Convention USP , ConsumerLab. com CL or NSF International. Supplements that bear the USP , CL or NSF abbreviation meet voluntary industry standards for quality, purity, potency, and tablet disintegration or dissolution. Different types of calcium supplements have different costs. Comparison shop if cost is a factor for you. Calcium supplements are available in a variety of forms, including tablets, capsules, chews, liquids and powders. If you have trouble swallowing pills, you may want a chewable or liquid calcium supplement. Your body must be able to absorb the calcium for it to be effective. All varieties of calcium supplements are better absorbed when taken in small doses mg or less at mealtimes. |
Bone health supplements -
Nutrients such as Vitamin D and Vitamin K2 offer targeted support for women at high risk for bone loss and osteoporosis. If you are thinking about taking a supplement for your bones, you probably fall into one or maybe more of the following categories:. The category or categories you fall in will guide you in designing a comprehensive approach to supplementation.
As I always say to the women I work with, bone health issues can be silent and overlooked for years, so take heart — you now know what needs to be fixed! Exercise and diet are part of taking a natural approach to bone health.
Supplementation needs to be an important part of your strategy too. When choosing a high quality supplement for your bones, you want it to contain vitamins and minerals for bone health:. The next criteria is also important: these nutrients must be in forms that offer optimal absorption and bone-building support.
For example, the calcium contained in my Better Bones Builder is Aquamin, a form of calcium extracted from seaweed harvested from the pristine waters of the North Atlantic. Also, remember that nutrients need the right amounts of other nutrients to be effective.
This is especially true with calcium! Calcium requires Vitamin D for absorption. Calcium and magnesium function together so that a deficiency of one markedly affects the metabolism of the other. Your bones also need trace minerals — like copper, zinc and manganese — which can be very hard to get in adequate amounts today with food alone.
When your bones are nourished, they can begin the process of repair and replenishment, supported by exercise and an alkaline diet. Your bones are living tissue and like other living tissues, they function best when nourished and supported.
Osteopenia is not a true diagnosis or a reason on its own to prescribe a bone medication. However, osteopenia can be your wake up call to start making sure your bones have everything you need. A good place to start is with my Better Bones Basics: a daily vitamin and mineral supplement for bone health.
You want to be getting enough of prime bone-building vitamins and minerals to make sure your reserves are topped off and your bones are nourished. Healing from a bone fracture requires all the same intensive bone support supplementation that I just described.
On top of this, you may need extra antioxidant support. Antioxidants repair oxidative damage. When a bone fracture occurs, free radicals are generated by the damaged tissues. In particular, this damage occurs as the tightly bound collagen strands running through the mineral phase of bone are forcefully broken.
These ruptured collagen strands interact with oxygen-yielding radical metabolites. These free radicals are associated with inflammation, further breakdown of bone collagen and excessive bone turnover.
Antioxidants repair oxidative damage from free radicals. In particular, antioxidants Vitamin C and lycopene have been shown to improve fracture healing in animal models and cultured human cell lines. A superior quality antioxidant supplement like our Super C Plus will deliver these ingredients.
Some over-the-counter antacids, such as Tums and Rolaids, also contain calcium carbonate. Calcium citrate is absorbed well on an empty stomach or a full stomach. People with low levels of stomach acid—a condition most common in older people—absorb calcium citrate more easily than calcium carbonate.
Other forms of calcium in supplements and fortified foods include calcium sulfate, calcium ascorbate, calcium microcrystalline hydroxyapatite, calcium gluconate, calcium lactate, and calcium phosphate. Calcium is absorbed best when you take mg or less at one time. Calcium supplements might cause gas, bloating, and constipation in some people.
If you have any of these symptoms , try spreading out the calcium dose throughout the day, taking the supplement with meals, or switching the form of calcium you take. Many people in the United States get less than recommended amounts of calcium from food and supplements, especially:.
Certain groups of people are more likely than others to have trouble getting enough calcium, including:. Scientists are studying calcium to understand how it affects health. Here are several examples of what this research has shown. After about age 30, bones slowly lose calcium.
In middle age, bone loss speeds up and can lead to weak, fragile bones osteoporosis and broken bones. Although bone loss is more common in women, it can affect men too. The health of your bones is measured with a bone mineral density test, which will tell whether your bones are healthy and strong or weak and thin.
Some studies have found that calcium supplements with or without vitamin D increase bone mineral density in older adults, but others do not. In addition, it is not clear whether calcium supplements help prevent fractures.
More research is needed to better understand whether consuming more calcium from food or supplements improves bone health in older adults. Some research shows that people who have high intakes of calcium from food and supplements have a lower risk of cancers of the colon and rectum, but other studies do not.
Some studies have shown that men with high intakes of calcium from dairy foods have an increased risk of prostate cancer. For other types of cancer, calcium does not appear to affect the risk of getting cancer or dying of cancer.
More research is needed to better understand whether calcium from foods or dietary supplements affects cancer risk. Calcium can attach to fats and reduce the amount of fat that your body absorbs. Some studies show that calcium supplements have no effect on heart disease, while others show calcium supplements might even increase the risk of heart disease.
Overall, experts believe that calcium intakes with or without vitamin D from foods or supplements do not affect the risk of heart disease or of dying from heart disease.
See the section called Can calcium be harmful? Healthy adults between years of age, including pregnant or breast feeding women, require — 1, IU daily.
Those over 50 or those younger adults at high risk with osteoporosis, multiple fractures, or conditions affecting vitamin D absorption should receive — 2, IU daily. The best supplement to purchase is vitamin D3 cholecalciferol. Adding vitamin D enhanced foods to your diet is another great way to increase intake of vitamin D.
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The best bone supplements for osteoporosis are healgh formulated to repair and strengthen bone using the full array of Bone health supplements vitamins and supplemenhs. Nutrients sipplements as Holistic approaches to fighting cancer D and Vitamin Liver detoxification natural offer targeted support for women at high risk for bone loss and osteoporosis. If you are thinking about taking a supplement for your bones, you probably fall into one or maybe more of the following categories:. The category or categories you fall in will guide you in designing a comprehensive approach to supplementation. As I always say to the women I work with, bone health issues can be silent and overlooked for years, so take heart — you now know what needs to be fixed!
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