Bone Health Supplements

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

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

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.