Three Supplements for Better Bone Health
By Nutritional Weight & Wellness Staff
April 1, 2018
Are you concerned about the strength of your bones? You should be because osteoporosis is a serious and sometimes fatal health condition. Osteoporosis, weak fragile bones and fractures are considered to be a major, public health concern for 44 million US men and women over the age of 50. In fact, after the age of 50, four in ten women will experience a significant fracture and are more likely to die from complications of fracture than from breast cancer*. The first line of defense is to get the sugar and processed food out of your diet and to eat real food. To learn more about that, join us for our class Prevent Osteoporosis with Bone Building Foods.
You always hear how important calcium is for strong bones. However, let’s not forget about two other crucial supplements for your bones’ longevity: magnesium and vitamin D. Here is why you will want to include all three of these supplements in your bone-building plan.
Most of us have heard the benefits of calcium since childhood because it is one of the main minerals that makes up bone composition. In addition to benefiting your bones, calcium contributes to better sleep and even helps protect against colon cancer according to The Journal of the National Cancer Institute.
However, know that not all calcium supplements are created equal, and if you are investing money in a product you want it to work. Here’s how to check. Flip the bottle over and if it says “calcium carbonate” or “coral calcium” on the ingredient label, it is time for an upgrade. Calcium carbonate is a cheap form of supplemental calcium and is poorly absorbed. Instead, look for a high quality product that’s labeled calcium citrate, calcium malate, and calcium glycinate on the ingredient label. We recommend Activated Calcium because it is specially formulated to provide nutrients in a form that your body can absorb.
Vitamin D helps increase the absorption of calcium from the gastrointestinal tract. Basically, when you have optimal levels of vitamin D, you are able to absorb the calcium you take in through food and supplements. Vitamin D3, also known as cholecalciferol, is recommended over vitamin D2 because it is easier for the body to process and utilize the D3 form.
We recommend having your vitamin D levels checked by your doctor to know your individual needs. A general winter dose to start is 5,000 IUs per day if you live in a northern climate. (Easy to take because it comes in one 5,000 IU softgel that is so small it’s a cinch to swallow.) For southern climates (or summer for us northern folks), use a supplement of 3,000 IUs per day year round. (For this level use three of the 1,000 IU softgels.)
Magnesium is important for bone health and unfortunately, three out of four adults in the U.S. are deficient in this all-encompassing mineral. Almost half of the magnesium in our bodies is actually found in our bones, so it is crucial that we include it as part of our bone-building plan. Similarly to vitamin D, magnesium works to increase the absorption of calcium.
There are two highly effective forms of magnesium: Magnesium Glycinate and Mixed Magnesium. Our NutriKey Magnesium Glycinate is chelated, meaning it is bound to amino acids, which makes it highly absorbable. However, if you have problems with constipation, we recommend that you choose the NutriKey Mixed Magnesium, which is a blend of two types of magnesium, including magnesium citrate. Not only is magnesium critical for bone health, but also it helps you get a good night’s sleep and relieves muscle cramps.
Again, to learn more about bone longevity, sign up for our special April class, Prevent Osteoporosis with Bone Building Foods. Furthermore, if you’re concerned about your bone health, our nutritionists can help you develop a plan to protect your bones during a personalized nutrition consultation.
What about food?
Food should always come before supplements but given the seriousness of osteoporosis, food alone may not be enough to support bone health. That doesn’t mean you can ignore the importance of a nutritious diet. We’ve even created a full day menu of bone building foods just for that purpose. Together, food and supplements can work to strengthen your bones and cartilage.
S Colón-Emeric, Cathleen & G Saag, Kenneth. (2006). Osteoporotic fractures in older adults. Best practice & research. Clinical rheumatology. 20. 695-706. 10.1016/j.berh.2006.04.004. Retrieved from, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1839833/#R1