Calcium: The Building Block Of Bone Health
It is recommended that women consume 1,000-1,200 mg of calcium per day through a combination of food and, if needed, supplements. Pro tip: take half of your daily calcium dosage at a time, since calcium supplements may cause digestive upset.
There are many studies supporting the importance of adequate daily calcium intake to support bone health. In a 1997 study, 318 volunteers over the age of 65 participated in a double-blind, placebo-controlled study. This three-year study found that the group receiving calcium and vitamin D maintained healthy bones.
Though proper intake of calcium is essential, its dosage does have an Upper Limit . Going past this limit can cause discomfort such as constipation or complications including kidney stones. For adults ages 19 to 50 years old, the UL for calcium intake is 2,500 mg, and for those 51 and over, the UL is 2,000 mg.
Dr. Jeffrey Gladd, an integrative physician, says, Remember that when you read about calcium totals it almost always refers to food sources plus supplementation. Spend some time with a food/calcium amount list and estimate your average daily calcium intake from foods in order to better dial in your ideal supplement dosage.
Make Good Nutrition A Priority
In the end, exercise goes hand in hand with smart and thoughtful nutrition and supplementation. Dont waste your efforts or stop your gains by neglecting your vitamin and nutrient intake!
Eat clean, whole, colorful foods, drink lots of water, and give your body that extra edge by taking professional-grade supplements. From protein supplements to amino acids, our online store provides everything you need to stay fit and healthy and optimize your workouts. As always, to ensure youre providing your body with the nutrients it needs, be sure to consult with your healthcare practitioner or BodyLogicMD-affiliated practitioner before starting a new supplement regimen.
A Diet Of Whole Foods
The best way to get all the nutrients you need is to fill your plate with whole foods. Nuts, beans, whole grains, and fruit and vegetables are naturally rich in an array of nutrients essential to healthy bones. Tuckers research suggests that fruits and vegetables are just as important as dairy products for bone health.
Choosing nutrient-rich foods is particularly important as you get older since most people’s calorie requirements go down. “The challenge is to get as much nutrition into a limited number of calories,” says Zelman. She suggests a few simple tips:
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Citracal Slow Release 1200
- Citracal Slow Release 1200 is a sugar free calcium supplement blending 1200 mg of Calcium Carbonate and Citrate per serving as part of your overall wellness and fitness regimen just 2 caplets a day.
- IMPORTANCE OF CALCIUM: Petites is made with Calcium Citrate.
- WITH VITAMIN D3 AND MAGNESIUM: 1000 IU vitamin D3 helps to absorb dietary calcium also contains 80 mg of magnesium.
- SLO-CAL TECHNOLOGY: Slowly and continuously releases small amounts of calcium and vitamin D3 for efficient absorption in one daily dose.
- CALCIUM BRAND RECOMMENDED: Citracal is the Doctor and Pharmacist recommended calcium brand
- During the summer months products may arrive warm but Amazon stores and ships products in accordance with manufacturers recommendations, when provided.
Which Bone Supplements Do You Need Take Our Free Quiz
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. I have worked with Women’s Health Network to take great care in formulating superior quality natural bone health supplements. Women have reported having tremendous results with these supplements.
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Are Bone Health Vitamins Right For You
Most bone health supplements are easy to take. If its one of the vitamins, or a mixture of them, just make sure that you are able to digest them. For calcium, vitamin D, and magnesium, these supplements are safe to be taken by the general population. So, most likely, it will be safe for you as well.
For vitamin K, Silicon, and Boron, as mentioned above, it would be better if you first seek your doctors advice if it will be safe for you to add these supplements to your current routine. But in general, if you are pregnant or are undergoing a certain medical condition, consult your doctor first before adding any supplements to make sure that you will not have unexpected side effects.
How To Keep Your Bones Strong As You Age
It’s true that we lose bone as we age. Bone loss can cause osteoporosis, where bones can become so thin that they break. Fractures from osteoporosis are a leading cause of disability. The good news: Osteoporosis isn’t a natural part of aging — theres plenty you can do to keep your bones strong and healthy.
The first step is getting all the nutrients you need for proper bone growth. “A healthy diet can significantly reduce the risk of bone loss and osteoporosis,” says Kathleen Zelman, RD, director of nutrition for WebMD. “And it’s never too late to start.”
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How To Take Vitamins For Bones
For synthetic supplements, bone health supplements come either as a single packaged supplement or you can take different supplements for each nutrient
Like with many supplements, bone supplements mostly come in pill or capsule form. However, there are liquid forms as well if that is what you prefer. As always, be sure that you are taking the proper dosage. If you are using liquid supplements, be sure you are following the proper measurement when taking them.
Lastly, these nutrients can also be found through your diet. But if you are not getting the proper amount of nutrients your body needs, you will need supplementation to help your body get and absorb more nutrients until it meets its needs.
The short answer is: yes, bone supplements do work, but not all bone supplements are made equal. Some supplements tote false claims, but some are real and reliable. Here are a few tips to make sure that you are getting the right supplement:
Supplements: Part Of An Integrated Bone Health Plan
When used wisely, supplements can play a role in boosting bone and joint health. But we should combine them with a broader approach, including:
- A healthy diet with lots of vegetables and leafy greens.
- Fitness program including both cardio and strength training.
- Regular wellness checks with your primary care provider.
- Physical therapy for an injury or chronic conditions.
If youre getting orthopaedic care for an injury, arthritis, or a chronic condition, supplements may help healing. But your orthopaedist needs to know about everything youre taking to avoid dangerous interactions. And finally, over-the-counter supplements should not replace professional healthcare. If your joints hurt, see your orthopaedist. A range of approaches are available, including surgery and physical therapy. In many cases, physical therapy can be the most beneficial approach to tackling bone or joint pain. At Countryside Orthopaedics & Physical Therapy, our decades of experience and a top-notch team of physicians and physical therapists give us the bandwidth to find solid, medically sound solutions for joint pain. Sometimes supplements can give bone health a boost. But make sure youre combining them with the best 21st Century healthcare for real results.
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What Nutrients Do You Need For Bone Health
For optimal bone health, we need a combination of multiple nutrients, including:
- Calcium.
- Vitamin K.
- Magnesium.
Recommended calcium intake is 1,000 mg a day for men up to age 70 and women up to age 50 and 1,200 mg a day for women over age 50 and men over age 70.
If you cant get that much from food, try to get at least half, says Ilic.
When you get calcium from food, you get other nutrients as well, she says. Milk and other dairy products have calcium, protein, magnesium, potassium, vitamin A, B vitamins and other nutrients. There are nondairy sources of calcium as well, which also contain other important nutrients.
If you dont get all your calcium from food, take a supplement to make up the rest. Ilic suggests calcium citrate, which has better absorption. Keep in mind that your body doesnt absorb more than 500 mg of calcium per couple hours, so space out your consumption throughout the day.
You may not get the recommended amount of vitamin D from food, but you can get it from exposure to the sun. Food sources include fortified dairy products and cold-water fish . You need a supplement only if youre deficient, which you can determine by getting a blood test.
Vitamin K is plentiful in leafy green vegetables. Magnesium is in lentils, chickpeas, whole grains and nuts.
Sunburn And Skin Damage
If your skin is exposed to the sun for more than 10 minutes, always use sunblock or sunscreen. And avoid exposing your skin to direct sunlight in the middle of the day when the sun it at its strongest.
Don’t be tempted to not wear sunscreen for long periods to increase your vitamin D levels. You may do more damage to your skin than good for your bones.
Babies and children have very sensitive skin, so need careful protection.
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Final Thoughts: Vitamins And Your Bone Health
If you are thinking about adding vitamins for bone health to your diet, now is a great time to try it out. Vitamins for bone health are easy and safe supplements to test that carry a variety of benefits with it. If you start taking vitamins for bone health and experience any negative symptoms, contact a medical professional for help.
Article Contents
How Much Calcium And Vitamin D Do I Need
Amounts of calcium are given in milligrams , and vitamin D is given in international units .
All children ages 9 to 18 should have:
- 1300 mg of calcium daily
- 600 IU of vitamin D daily
All adults under age 50 should have:
- 1000 mg of calcium daily
- 400 to 800 IU of vitamin D daily
Adults age 51 and older should have:
- Women: 1200 mg of calcium daily
- Men: 1000 mg of calcium daily
Men and women: 800 to 1000 IU of vitamin D daily. People who are vitamin D deficient or have insufficient amounts of vitamin D will need higher amounts of vitamin D supplementation.
Too much calcium or vitamin D can lead to problems such as an increased risk for kidney stones.
- Total calcium should not exceed 2000 mg per day
- Total vitamin D should not exceed 4000 IU per day
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How Do I Get Enough Vitamin D
From early spring to early autumn, most of us get enough vitamin D from sunlight on our skin. However, we also need to eat foods that contain vitamin D. Not many foods contain it, which is why it’s so important to get it from sunlight and to supplement during the autumn and winter months when there’s less sunlight. Food sources include:
Red meat
Liver
Egg yolks
Fortified breakfast cereals
Oily fish
However, vitamin D can only be found in small amounts in food. It’s thought that one in five of us in the UK have low vitamin D levels during periods of reduced sunlight . So, current government advice is that all adults should consider taking a daily supplement containing 10 micrograms of vitamin D during these months.
For advice on vitamin D supplements, speak to your pharmacist.
Bone Strength And Calcium
Your body needs calcium to keep your bones dense and strong. Low bone density can cause your bones to become brittle and fragile. These weak bones can break more easily, even without an obvious injury.
Vitamin D helps your body absorb calcium. Eat foods that provide the right amounts of calcium, vitamin D, and protein. This kind of diet will give your body the building blocks it needs to make and maintain strong bones.
In addition to getting enough calcium and vitamin D, you can reduce your risk of developing osteoporosis by exercising regularly and avoiding smoking and excessive alcohol use.
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Truth About Bone Supplements
Bone supplements are types of dietary supplements that usually come in tablet form and are taken daily with a glass of water. These supplements contain ingredients that are the building blocks of healthy bone tissue. The most popular ingredients in bone health supplements are the mineral calcium and magnesium, but bone supplements also contain other essential nutrients for bone health. Endocrine Society recommended taking calcium for most women undergoing osteoporosis treatment.
The efficiency of these supplements is still a subject of scientific debate mostly because the problem may not lie in the lack of these ingredients in our diet, but our bodys ability to absorb these key nutrients. However, scientists are developing new formulas that help increase nutrient absorption and improve the bodys ability to build new bone tissue.
Pure Synergy Bone Renewal
I have actually used Pure Synergy Bone Renewal in the past when I was recovering from an ankle fracture in 2016 and I can say I certainly believe this bone health supplement works. Pure Synergy Bone Renewal contains multiple vitamins and minerals that are important for bone health, along with additional plant extracts that are beneficial for your bones as well.
Pure Synergy Bone Renewal uses a special red algae for their calcium which is a highly bioavailable form of calcium. In total, Pure Synergy Bone Renewal contains 72 trace minerals!
Pure Synergy Bone Renewal is definitely one of the best supplements for bone health!
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New Chapter Calcium Supplement
This supplement contains the usual bone-supporting ingredients, including calcium, magnesium, vitamin K2, and vitamin D3. It is sourced from plants and is clinical-strength, so youre more likely to see results.
The slim tablets are straightforward to swallow and release slowly, decreasing the chance of stomach upset.
Who Should Buy A Joint Supplement
Joint supplements are great for older adults who are starting to get stiff or painful joints, or who have already been diagnosed with inflammatory joint conditions like osteoarthritis.
Joint supplements use multiple ingredients, like glucosamine, MSM, and hyaluronic acid, to reduce inflammation that aggravates joints, and provide nutrients to your body that could slow down the degeneration of cartilage and perhaps even reverse the damage.
Joint supplements have mostly been studied in people who already have joint pain or arthritis painits less clear if they are useful as a preventative measure in people who are healthy but might develop joint pain in the future.
Extrapolating from research showing that joint supplements that can slow the progress of degenerative joint damage, it seems plausible that a joint supplement would be a good preventative measure if you are currently healthy but want to ward off joint pain in the future.
However, more research needs to be done to confirm whether supplementation can truly prevent joint deterioration before it occurs.
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Bone Muscle & Joint Supplements
If your bones and muscles are giving you grief, it can easily affect your day-to-day life. Holland & Barrett dont want you to go through that, so we offer a vast range of high-quality bone, joint and muscle support like Calcium Tablets, Glucosamine & Chondroitin Supplements, Vitamin D Spray and so much more.
What are bones?
It may seem like a silly question, but how much do we actually know about our own bones . Our bones are living structures that constantly renew themselves to keep our bodies strong, protect our organs and allow us to move freely.
A substance called collagen makes up the majority of our bones, combined with a mineral called phosphate. This duo creates a robust yet flexible structure that can actually withstand forces up to three times our own body weight.
There are two types of bone in our bodies: cortical bones which create the sturdy, solid outer tube and trabecular bones that make up the soft and honey-comb-like inner structure, which makes bones hard yet lightweight.
How many bones are in the human body?
Adult human bodies have 206 bones the longest being the femur and the smallest the stirrup . When we are babies, we have 300 bones but some of these fuse as we grow, like the bones in the skull.
How can I keep my bones healthy?
There are a number of ways that you can maintain your bone health:
Exercise: keeping your body moving is key to building bones . This is because when we exercise, our muscles tug against our bones and trigger new growth.
Osteoporosis: 7 Best Supplements That Help Increase Bone Density
Osteoporosis is a disease in which the quality and density of your bones are reduced, leading to porous bones. As bones become more porous, you are put at an increased risk of fractures. Osteoporosis typically needs medication for treatment, however, there is a way for you to supplement your treatment with supplements that help increase bone density. Here are 7 of the best supplements that help increase bone density:
NatureWises Vitamin D3 is currently 40% off on your first subscribe and save order. This supplement helps support teeth and bone health, provides immune support, and promotes healthy muscle function. It delivers the same biologically active form of vitamin D produced by the body when exposed to sunlight and helps your body better absorb calcium, ensuring that your bones stay dense and strong.
Sports Researchs Vitamin D3 with Coconut Oil delivers the same biologically active form of vitamin D produced by the body when exposed to sunlight. This supplement helps support teeth and bone health by improving calcium absorption, which is important in keeping bones strong.
New Chapters Bone Strength is currently 40% off on your first subscribe and save order. Formulated with clinical-strength plant calcium with vitamin K2, this supplement directs calcium to your bones, where you need it most. It provides 3-in-1 benefits, supporting bone strength, joint flexibility, and heart health.
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