Bone Health Supplements

The New England Journal of Medicine recently published a study suggesting that most Americans were deficient in Vitamin D.

What is Vitamin D?
There has recently been an explosion of information about this vitamin. It is primarily known for its role in the absorption of calcium and so it is essential for the normal development of our bone structure. However, it has also been shown to be involved in the immune system.

Where do we get vitamin D? As well as being obtained from food, where it is not very abundant, Vitamin D can be produced in the skin by the action of ultraviolet light (sunshine).
Although elderly people are traditionally thought to be more at risk from vitamin D deficiency, wisely, more and more of us are staying out of the sun and/or using sunscreens for protection. So, we are all at risk.

The article in The New England Journal of Medicine called for much greater supplementation with this vitamin. Be safe!

Vitamin D is a fat-soluble vitamin long known as essential for promoting calcium absorption and thereby ensuring healthy bones. Without sufficient vitamin D, bones can become thin and brittle, with a deficiency being a risk factor in osteoporosis.

A recent flood of research into vitamin D has investigated its role in a wide variety of diseases, including heart disease, stroke, hypertension, autoimmune diseases, diabetes, depression, chronic pain, osteoarthritis, osteoporosis, muscle weakness, muscle wasting, birth defects, possibly autism, and periodontal disease.

Experts recommend taking vitamin D supplements on a regular basis because food sources are extremely limited and our natural production depends on exposure to the sun.

Vitamin D is now available in a Spray! For more information visit: click this link: Spray the sunshine vitamin!

Our bones are constantly being broken down and renewed. Until we reach our late teens, more bone is being made than is broken down until we reach the stage known as ‘peak bone mass’. As we get older, our bones tend to become weaker and more brittle as we lose calcium.

Certain vitamins are vital for our bodies to ingest to prevent bone diseases like Osteoporosis. There is substantial evidence to suggest that Calcium and Vitamin D are vital nutrients for maintaining healthy bones. There is also research suggesting that Magnesium, Vitamin K, Vitamin C and Boron also contribute to their health.

Our bones are 35-40% calcium. It is suggested that we ingest a minimum of 800mg of calcium per day. Children under 18 years of age should take 1300mg per day to ensure maximum density at ‘peak’ and post-menopausal women should take 1200mg of calcium per day as they are at highest risk of developing Osteoporosis.

It has been shown that Vitamin D supports the absorption of calcium and it’s recommended that we take 5ug of the vitamin day either through our diet or by ensuring that we have 10minutes of direct sunlight per day (our bodies can produce vitamin D when our skin gets direct sunlight).

Magnesium is used for the renewal of bone tissue. It’s recommended that women take 270mg and men take 320mg of magnesium per day.

Vitamin K must be present for bone to support the cells that remodel bone tissue. We need 80ug of Vitamin K daily.

Vitamin C supports the function of Vitamin D. We should ingest 75mg of vitamin C per day.

Boron is said to also help reduce the rate of bone loss as it has been shown to inhibit the excretion of calcium and magnesium.

Whilst these nutrients are said to help promote healthy bones, you should never substitute qualified medical advice with information found in this article. The author does not give or purport to give any medical or healthcare advice and is not qualified to do so.

Author: Kristy Lee

Enjoying life is not always about having a lot of fame and fortune. It is also about living a healthy and pain free life with having strong bones and joints. Having strong bones and joints is important in this day and age.By having healthy bones and joints,it is easier to simply get around and complete movements that you rely on every day for work or taking care of your family.

Have you ever tried to walk up a flight of stairs and almost took a tumble because it felt like you knee and joints couldn’t support your weight? Maybe you felt like your job was getting harder and harder to perform because of the pain around the knee,finger and elbows wouldn’t allow you to do certain things that your job requires. If you can relate to any one of these painful situations,you may suffer from having unhealthy joints and bones.

I am a former bodybuilder and weight trainer. I experienced joint problems at a young age. While participating in the bodybuilding sport,It was all about lifting heavy weight. I later found out from having joint problems,the sport was not worth the pain. There are a couple of ways to protect your joints. You should avoid lifting alot of heavy objects along with wearing some type of brace that will protect the joints.

Having strong joints and bones is important in this day and age. By having healthy joints,it is easier to simply get around and complete movements that you rely on every day for work or taking care of your family. Just because we age does not mean that we have to sacrifice comfort,strong bone and joints. There is a tremendous amount of research,which points to certain nutrients that help nutritionally support your body along with your joints. To learn more,visit www.rsutton.biz

Author: Robert Sutton

For an effective way to take vitamins and supplements for your bones, visit: www.SprayNutrients.com

Article Source: http://EzineArticles.com/?expert=Robert_Sutton

Bone Health Supplements knows that for many of us, we have major lifestyle changes as fall and winter approach. We may not be outdoors as much with colder weather and shorter days. And less time outdoors, and less sun exposure, can mean a deficiency in Vitamin D, a critical vitamin for bone health.

Did you know that typically about 5-20 minutes of sun exposure between 10 am and 3 pm about twice a week is the recommended amount for sufficient Vitamin D for the average adult?   Not much, right?  However, many of us do not get that, especially in the Fall and and Winter.  My doctor recently informed me that if you live above 42 degrees north latitude (you could draw a line on a map of the U.S. between the northern California and Boston) you will not get enough sunlight for cutaneous vitamin D absorbtion and  synthesis from November through February.  If you live even further north, this reduced intensity lasts for up to 6 months. The good news is that for others living in latitudes below 34 degrees north (drawing another line between Los Angeles and Columbia, South Carolina) those U.S. residents do receive sufficient sunlight for cutaneous production of vitamin D throughout the year.

As previously revealed in our sister site, Bone Health Vitamins and an article entitled, “Bone Health Vitamins and Key Vitamins for Women”, Vitamin D is essential for calcium absorption and fighting off osteoporosis.  In fact, this is not just about women’s bones, but the bone health in men as well.  Furthermore, Vitamin D is a key vitamin that we should ensure is part of the daily diet and routine for our children and teenagers as it is never too early to focus on bone health.

How can you maintain your necessary Vitamin D intake?  First of all, you should be getting about 400-800 IU of Vitamin D.   This is a range, and you should discuss your Vitamin D needs with your physician before starting any kind of vitamin or supplement for your bones.    D3 is typically the best supplement to get for bone health, as it is usually the best-absorbed. 

You can also address your daily Vitamin D needs in your diet.  Unfortunately, few foods in nature contain Vitamin D.  However, many fortified foods do include Vitamin D, especially milk, as milk fortification was long ago implemented to combate rickets.   

D-rich foods include:

Fish, such as tuna, sardines, salmon

Fish Oil

Vitamin D fortified foods like milk or orange juice, yogurt (check labels closely, as different products may or may not fortify with Vitamin D) and breakfast cereals

There are great supplement options to ensure that you get the daily allotment of Vitamin D for your bone health when you see less and less sun in the Fall and Winter months.  Discuss your Vitamin D options with your physician and create a plan to address Vitamin D in both your diet, lifestyle and supplements!

Bone Health Supplements and Bone Health Vitamins  want to remind you that your mom was right about eating your fruits and veggies! Did you know that one of the best things that you can do to improve your bone health is to eat more fruits and veggies?

I recently read that people who consume the most fruits and vegetables enjoy higher bone density levels than those that have diets low in fruits and vegetables. This is based off of the diets of people who consumed at least 5 servings per day of fruits and vegetables. Only FIVE servings a day can dramatically impact bone density levels? Seems easy to accomplish, right?

Tips to enjoy more fruits and veggies:

Add fresh fruit to your morning routine of cereal or outmeal. Just a handful of fresh berries a day can bring healthy antioxidants to your diet and help you to maintain stronger bones!

Skip the soda, substitute a fresh fruit juice. The soda may give you a short term sugar boost, however, the fruit juice will give your body a natural boost, as well as positively impact your bone density!

Cut up carrots, celery, apple slices and other yummy natural snacks and have them fridge-ready and handy in snack-size baggies. They are easy to grab, easy to pack in a briefcase, backpack or purse, and you can take all the work out of preparing the snacks by creating multiple snack packs all at once! You can even add healthy, organic peanut butter, almond butter, hummus or other healthy spreads and snacks to make the veggie or fruit snack more appealing and less boring or monotonous!

Add veggies to every meal, by adding a side salad, or incorporating the vegetables into the meal itself. Love pasta? Adding brocoli to your usual pasta meal not only adds appetizing color, but a healthy way to fortify your bone density. Chop carrots, celery and other veggies into your hamburger mix, chili or meatloaf. You will add a new level of flavors, add moisture and texture to your usual meal and impact your bones!

Hit the Farmer’s Market, or check out local produce providers to get the freshest fruit and veggies available, as well as interesting new varieties that you can experiment with in your cooking and baking. If you do not have a Farmer’s Market available, check out services that will deliver fresh, in-season fruits and vegetables to your doorstep! Farm Fresh to You is just one example, you may be able to find a service in your community or surrounding community that offers a similar service! AAA Fruit Baskets can be the best gift you give to a loved one, or even yourself! Shop Fruit Baskets Now

Got a sweet tooth? Eat a yogurt with fresh fruit, or an energy bar with a fruit serving. The natural sweetness of fruit can soothe that sweet tooth, saving you calories and fat…and making for stronger bones!

Okay, fine. So you cannot eat enough fruits and vegetables. At least take a multi-vitamin or bone health supplement to your daily routine to help your body get those much needed vitamins and minerals found naturally in fruits and vegetables.

Do you have other great ideas on how to add fruit and vegetable servings to your every day routine?

Phosphorus is a bone health supplement that many of us may overlook.  Discuss if you need to boost your phosphorus intake with your physician.  There are a variety of bone health supplements and bone health vitamins that you can take to positively impact your bone health, however, you should always consult with your physician prior to making any changes to your diet, exercise or supplementation plans.

Phosphorus supplement – how do you ensure that you include this humble mineral in your diet?

Phosphorus is essential for the structure and function of your body, phosphorus is also vital for communication between cells and for energy production.

It is found in most foods and deficiency is rare, but too much phosphorus can upset your mineral balance and decrease calcium levels.

How It Works

Phosphorus is needed for the production of energy from food and to activate the B-complex vitamins (also involved in energy production).

It is a component of genetic material, essential for growth and repair, and combines with calcium to form calcium phosphate, which makes teeth and bones rigid.

Phosphorus requires vitamin D and calcium in order to function and you need to have twice as much calcium as phosphorus for both to work properly.

Deficiency Symptoms

Deficiency of phosphorus will result in these symptoms:

Bone pain

Weak, soft bones

Twitching muscles

Loss of appetite

Fatigue

Benefits of Phosphorus Supplements

Bone Health - Phosphorus is needed to maintain bone density, and an increased intake may shorten the time broken bones take to heal.

Energy Booster - Phosphorus is valued by athletes because it increases endurance and reduces tiredness.

Alcoholism - Phosphorus supplements are thought to reduce alcohol withdrawal symptoms. Heavy drinkers are usually deficient in phosphorus and may need to take supplement.

Kidney Stones - Kidney stones reduces the level of calcium in urine and may help to protect against the formation of kidney stones.

Phosphorus supplement is essential for the structure and efficiency of your body, phosphorus helps to boost energy levels and fight fatigue.

How to get phosphorus from your supplements?

Multimineral tablets usually include a low dose of phosphorus, despite the fact that deficiency is rare.

Antacids and alcohol may interfere with phosphorus levels, and pregnant or breastfeeding women may need slightly higher doses.

Precautions

Fizzy cola drinks may upset your calcium- phosphorus balance (they contain high amounts of phosphotic acid). Extra phosphorus should only be taken under medical supervision.

Author: Kim Kia Tan

Article Source: http://EzineArticles.com/?expert=Kim_Kia_Tan

Yet another key bone health supplement is zinc.  Zinc is critcal in collagen formationa, and it is the collagen tissue that is necessary for calcium to deposit and form bone.   If you have more questions about how to supplement your bone health with zinc, or other bone health supplements or bone health vitamins, discuss your concerns and questions with your physican.

Zinc can do more to prevent brittle bones than any other nutrient. Collagen tissue is necessary for the deposition of calcium phosphate to form bone. That is, collagen tissue provides the infrastructure for the bone to be formed. It is into this structure that calcium is deposited to form the bone. The presence of collagen is essential for bone strength and density. Without it all the calcium in your diet has nowhere to go and zinc is an essential part of collagen formation.

Collagen holds it all together

Collagen is the most widespread tissue in the body. It forms the background of all your tissues of all your organs, making them firm and resilient. When the skin starts to wrinkle and loose elasticity you can be sure that your collagen cells are not as active as they used to be.

Each strand of collagen is made up of amino acids and it takes many of these amino acids to make up one strand. The strength of collagen tissue is increased as some of the molecules are strengthened by a biochemical process initiated by vitamin C. This process helps to stabilize the whole collagen structure. If the process does not occur the bones soften. Three single strands of collagen are, initially, twisted around one another, forming a triplet. Three of these triplets are then twisted around each other forming a super cable. Each strand is also bonded to adjacent strands by cross-linking. It is into this collagen structure that calcium phosphate is deposited to form your bones. Bone therefore consists of collagen (an organic protein – live material) and calcium phosphate (an inorganic material).

Collagen ages slowly to be replaced by new collagen tissue. To ensure that this process continues it is important to see that your intake of protein and nutrients are adequate. One of the important nutrients is zinc.

Zinc a critical nutrient

Adequate levels of zinc are necessary to form collagen tissue, unite bone fractures, heal wounds and prevent osteoporosis. For the formation of collagen tissue zinc is essential, other nutrients are also necessary, but zinc is the most important.

It is recommended that you have 12 to 15 mg of zinc a day and that this level be increased during pregnancy.

Food sources of zinc include: meat, chicken, beans, nuts and oysters.

Dietary phytates, which are found in wholegrain cereals and unleavened bread may significantly decrease the absorption of zinc. There is also the possibility that increasing your calcium level inappropriately can interfere with zinc absorption.

Zinc can be taken as a supplement and should be taken as a salt, such as, zinc sulphate, combined with vitamin C. Zinc is best absorbed after eating a protein meal – preferably not breakfast which could contain foods high in dietary phytates.

Zinc, pregnancy and the first stage of osteoporosis

Johns Hospital Medical School estimates that 85 percent of pregnant women throughout the developed world have an intake of zinc that is insufficient for the pregnancy. During pregnancy zinc requirements increase by 50% during the last 15 to 10 weeks. If the mother does not consume sufficient zinc, then zinc in her muscles and bones will be given to the fetus, thus starting the first stage of osteoporosis. (NOTE: the British Medical Association advises that zinc sulphate be avoided or used with caution during pregnancy as safety is not established and it crosses the placenta.)

Calcium and osteoporosis

The reason for the emphasis on the calcium content of bones to prevent osteoporosis, and for the neglect of zinc as the critical nutrient, is that when X-rayed, zinc and collagen are invisible. When osteoporotic bone is X-rayed and compared to normal bone, it appears transparent because you are unable to see the normal amounts of calcium. Medical Practitioners often recommend increased calcium consumption but then neglect to recommend a zinc supplement to help replace the collagen. Unfortunately, without the collagen and zinc the calcium has nowhere to go, which will see the development of the osteoporosis to continue.

Fractures and zinc

There are two stages to the healing of bone:

Initially, after the fracture, an extensive blood clot forms around the ends of the fractured bone. Collagen forming cells invade the blood clot producing a specialized form of collagen which wraps itself around the fracture. Slowly, the bone forming cells move into the collagen tissue, now called a callus. These cells lay down the calcium, giving the bone its strength again.

If the patient is given zinc supplements immediately after the fracture occurs, a large amount of collagen tissue is formed quickly, as the enzymes responsible for laying down the bone callus are activated by zinc. Zinc is not only responsible for rapidly increasing the amount of collagen tissue around the fracture, it is also responsible for activating the bone cells which deposit the calcium into the collagen tissue.

Exercise and zinc

It is paradoxical that physical exercise which is recommended for the prevention and treatment of osteoporosis can also increase it if the person exercising has insufficient nutrients – in particular zinc. People who exercise excessively lose a significant amount of zinc in sweat. The loss of zinc in sweat per hour can exceed by 50% the excretion of zinc in urine in 24 hours.

In America this condition is labelled ‘brittle bones, but good body’. In women the condition is also accompanied by amenorrhea (cessation of menstruation) as a zinc deficiency can decrease ovarian activity.

Menopause

In the lead up to menopause the formation of collagen tends to slow down as the activity of the hormones decreases. Beyond menopause a zinc deficiency can be more pronounced with the accelerating loss of collagen and calcium. If the loss of collagen is due to the lack of zinc then calcium excretion can increase.

One of the effects of the reduced estrogen production is an increased excretion of hydroxyproline, an amino acid critical in stabilizing collagen structure. Calcium will do nothing to prevent this occurring. It is therefore important to guard against the rundown of your collagen tissue at menopause. This is achieved by maintaining an adequate intake of nutrients, including zinc.

Zinc is an important (and often underestimated) nutrient for the prevention of osteoporosis. Zinc is often deficient in the diet and in times of added need such as during pregnancy or menopause or when doing a lot of exercising the zinc levels in the body can run low.

References

Bland, J. 1996, Contemporary Nutrition. J & B Associates.

Davies, S. and A. Stewart., 1997, Nutritional Medicine. Pan.

Fitzherbert, J.C. 2002, Osteoporosis: The Missing Zinc. Wellbeing, Issue 87.

Holden, S., Hudson, K., Tilman, J. & D. Wolf, 2003, The Ultimate Guide to Health from Nature. Asrolog Publication.

Pressman, A. and S. Buff, 2000, The Complete Idiot’s Guide to Vitamins and Minerals. (2nd Ed.) Alpha Books.

Soothill, R. 1996, The Choice Guide to Vitamins and Minerals. A Choice Book Publication.

Sullivan, K. 2002, Vitamins and Minerals: A Practical Approach to a Health Diet and Safe Supplementation. Harper Collins.

Author: Dr Jenny Tylee

Article Source: http://EzineArticles.com/?expert=Dr_Jenny_Tylee

Key bone health supplements include taking calcium.  Ask your physician if you need to supplement calcium for your bone health. 

Calcium is found in many naturally occurring substances such as limestone, calcite, chalk, gypsum, and coral reefs. In all these substances it occurs as calcium carbonate. Many other compounds like calcium citrate, calcium phosphate and calcium glycinate are also found naturally.

Coral reefs can be termed as a source of vegetarian calcium supplements. Coral calcium is obtained from fossilized coral reefs above sea level without disturbing the ecosystem. This coral calcium is essentially calcium carbonate but it also contains traces of many other minerals like magnesium, potassium, sodium and phosphorus.

Many companies are using this coral calcium as a source of calcium in their supplement products. This is because this salt has been found to be very effective in promoting bone health and assisting in the treatment and prevention of many degenerative diseases. Other benefits of coral calcium include assisting in weight loss, preventing kidney stones and treating prolonged depression, especially in women.

Coral calcium is used as a source of vegetarian calcium supplements because it not only provides up to 40% elementary calcium but also has a higher absorption rate than normal calcium coming from other sources.

This was shown in studies done at various Japanese universities where they used a special kind of coral calcium known as Okinawan coral calcium on people of all ages. They found out that people who intake more coral calcium daily than others were at a reduced risk of developing bone disease, colon cancer and Alzheimer’s disease. In addition to this, people who were given coral calcium supplements had been able to overcome their calcium deficiency in just about weeks.

Okinawa is an island in Japan and it’s known for the special coral calcium it provides. This coral calcium is also sometimes referred to as marine grade Okinawa coral calcium. Supplements made with this calcium salt are the most effective and beneficial and can be used by people of all ages.

Other than coral calcium, calcium extracted from green vegetables such as kale and fruits like dates and oranges can also be termed as a source of vegetarian calcium supplements. These supplements are available in liquid form and are equally effective with no side effects at all.

Normally it is recommended to consume at least 1000 mg of calcium daily. This calcium can be obtained from diet and calcium supplements.

Author: John Gibb

Article Source: http://EzineArticles.com/?expert=John_Gibb

Bone health supplements are supplements that many of us should be taking, and truly one is never too young to get on a healthy bone regimen.  In fact, all too many people start to worry about their bones when they are already experiencing bone loss.  One of the best things that you can do if you find yourself already experiencing bone loss is to work with your physician to get on a recommended course of supplements, bone health vitamins, diet, exercise and other recommendations from your doctor.  Then, remind your younger family members to include your kids and even grandchildren to do the same!

Bone health is a concern we all must face as we age. If you don’t like the idea of giving up a weekly tennis game due to stiff elbows, or cutting short time with grandchildren due to aching hips, it is time to evaluate your habits to ensure healthy bones for years to come. Expensive prescription medications may be advertised everywhere these days, but you can also boost bone health by eating the right foods and taking effective vitamin supplements.

Supplements that Strengthen Bones

The word, “osteoporosis,” means porous bones. As we age, bones become brittle and prone to fractures. A shortage of calcium, phosphorous and other minerals causes bones to weaken.

Osteoporosis affects both men and women, although women are twice as likely to suffer from fractures due to the condition. The sharp drop in estrogen that comes with menopause creates the larger risk factor for women, but low testosterone in men can make them susceptible as well. Women also tend to have lower bone density than men to begin with.

Whether you are a man or a woman, low bone density puts you at risk for fractures that can impact mobility as you age. So what to do about it? You needn’t wait for a diagnosis to start building healthy bones. Taking the proper dosage of certain vitamins builds strong bones and could result in minimizing the effects of aging and changing hormone levels.

Most everyone has heard that getting enough calcium could boost bone health but it’s important that you get the right kind of calcium. The most effective forms of calcium are calcium carbonate and calcium citrate. Any supplement will specify on the label which types it contains, so read closely. Adults over 50 years of age need 1,200 mg of calcium each day, and most of us do not reach this goal through food alone. Calcium supplements should be a must for anyone.

Any regimen of calcium supplements must be accompanied by vitamin D. This vitamin is necessary to help the body absorb enough calcium to benefit bones. Other vitamins to include in your treatment plan are vitamin K, which is important for bone growth and magnesium, which interacts with calcium in the body. Other helpful substances found in some supplements are glucosamine, which helps build and repair cartilage; MSM, a form of sulfur, which promotes flexibility; and omega-3 fish oils, which reduce inflammation and soothe troubled joints.

Eat Smart for Healthy Bones

A healthy diet targeting bone health can make supplements even more effective. Fruits and vegetables contain a long list of vitamins, minerals and antioxidants that interact and promote natural harmony in the body. Research shows that as we age “bone resorption”, or the process by which bones break down and lose minerals, can actually increase. One cause of bone resorption is the decreased ability to excrete acid, which is a normal bi-product of dietary metabolism. The increased acid levels cause bones to release calcium, phosphates and alkaline salts, resulting in lower bone density.

A recent study in the Journal of Clinical Endocrinology & Metabolism found that increasing fruit and vegetable intake can help prevent this resorption. These nutritious foods supply bicarbonate, an alkaline substance, which counteracts excess acid from protein and grains. You should not eliminate beneficial whole grains and lean protein as long as they are balanced with plenty of fresh produce daily.

Regardless of your age, calcium-rich foods in your diet are an excellent way to build strong bones. Calcium is present in dairy products, as well as a variety of delicious foods. Almonds, spinach, broccoli, kale, oats and tofu all supply a high level of your daily calcium needs, and there are many more as well. Food labels list calcium content, so it’s easy to make smart choices. If you eat one calcium-rich food at each meal, you can satisfy most of your daily goal. Make up the difference through supplements.

Bone health is a universal concern for women and men, young and old. If you boost bone health starting early in life, you will lower your risk of fractures as you age. If you are already over 50, it is not too late to strengthen bones and prevent further resorption. With diet and supplements, it is easy to make changes the natural way.

Author: Mark Bromson, M.D.

Article Source: http://EzineArticles.com/?expert=Mark_Bromson,_M.D.

There are a variety of bone health supplements and bone health vitamins that not only help to impact your bone health, but can help impact your overall health in a variety of ways.  If you have more questions about any of these vitamins and supplements, discuss them with your physician.  Before starting any new bone health supplement routine you should discuss that with your doctor. 

Vitamins are an important and essential part of our overall health and fitness. So much so that it would be impossible to survive without them. Find out how they can help you.
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