Vitamins and minerals help prevent Osteoporosis

In our previous article we talked about how we can prevent Osteoporosis with the right diet, with nutritional supplementation, and through exercise. In this article we are going to focus the topic on calcium supplements. Armed with this information, you will be able to purchase and consume the best supplements that will hopefully, help you stay healthy for a long, long time. To prevent Osteoporosis In order to prevent Osteoporosis, we should consume adequate amounts of calcium, vitamins D, C and K, and magnesium, manganese, zinc, copper and boron. Each of these vitamins and minerals, which are typically found in our diet, play a vital role in the building of healthy bones. Let’s take a look at these vitamins and minerals to see how they work together.

• Calcium – Is the main component needed to build healthy bones. Adults between the ages of 19 and 50 years old need to consume 1,000 mg of calcium a day. And because you need more calcium as you get older, individuals over 50 should consume 1,200 mg of calcium per day. Unfortunately, calcium can’t work alone; it needs a supporting cast of vitamins and minerals to build healthy bones.
• Vitamin D facilitates the absorption of calcium in the intestine. We need between 400 IU and 1,000 IU of vitamin D a day.
• Vitamin C is required to build collagen, the connective tissue that ultimately leads to strong bones.
• Vitamin K works with enzymes to control the dissemination of calcium.
• Magnesium regulates the transport of calcium throughout your body. We need between 600 mg and 1,000 mg of magnesium a day.
• Manganese is required to help build bone density. We need 3 mg of manganese a day.
• Zinc helps produce bone-forming cells. We need 30 mg of zinc per day.
• Copper promotes cross-linking of elastin and collagen that is required to build strong bones. We should consume 1.5 mg of copper a day.
• Boron prevents excessive urinary loss of calcium. In other words, it helps you absorb the calcium you consume. We should consume 2mg of boron a day.

Calcium supplements and what you should know When you buy calcium supplements, make sure you buy capsules. Calcium tablets and pills are not as absorbable as capsules. One of the reasons people don’t get enough calcium even when they take supplements can be attributed to confusion. Read your label and the dosage directions carefully. A 1,000 mg capsule may only contain 250 mg of calcium. If you are 50 years old, for example, you would need four of these capsules (not one) to obtain your 1,000 mg recommended daily allowance of calcium. Perhaps, another reason that people don’t get enough calcium is because of the quantity of capsules and pills we have to take. Believe me, I wish that I would only have to take a few capsules a day! There is some relief though, depending on the type of calcium you buy, you might not have to take as many calcium capsules. Let me explain… There are different types of calcium supplements:

• Group-1: Calcium Hydroxyapataite, Oyster Shell Calcium and Calcium Carbonate
• Group-2: Calcium Citrate, Calcium Citrate Malate and Calcium Bis-Glycinate

The key difference between these types of calcium is absorbability. For the most part, the absorbability of the calcium in Group1 is about the same. The absorbability increases more than ten-fold when you use Calcium Citrate. Absorbability increases another 30% when you use Calcium Citrate Malate. And, finally, you’ll find that the most absorbable form of calcium is Calcium Bis-Glycinate which is 35% more absorbable than Calcium Citrate Malate. What do these absorbability numbers mean? In my opinion, the types of calcium listed in Group-1 really aren’t worth taking because your body isn’t absorbing enough calcium. In Group-2 you will find that you don’t have to take as many capsules if you take the more absorbable calcium. Once again, the most absorbable form of calcium is Calcium Bis-glycinate.

Is it possible to take too much calcium? Yes, it is possible to take too much calcium. Calcium intake should not exceed 2,500 mg a day, regardless if you obtain your calcium from your diet and/or nutritional supplements. When you take too much calcium, the excess calcium lost through urine increases. Too much calcium in your urine can cause kidney stones which can be very painful. If you do take nutritional supplements, take your diet into consideration and read your supplements’ labels carefully. Don’t over-do it. 

What supplements do I need to take to prevent Osteoporosis? To make sure that your bones stay strong, you need to take a calcium supplement that includes other vitamins and minerals. Look for calcium bis-glycinate in capsule form when you are shopping for a calcium supplement. Look for a supplement provider who guarantees their supplements to be free of metals, toxins and residues. I recommend a calcium supplement called Bone Restore from Life Extension Foundation. Bone Restore combines into one supplement everything you need for optimum bone health. Read the label carefully – make sure that you take the appropriate dosage.

Sources

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