We all know that calcium intake through dairy products and leafy green vegetables, is a fundamental requirement for healthy bones. As the years pass, however, we also add other nutrients to maintain bone density and prevent diseases like osteoporosis.
In VivirSalud’s what you can consume supplements for bone health. Remember, in doubt, consult your doctor in advance to let you needed suggestions.
Supplements of vitamin D
These supplements increase bone density, according to several studies, combined with calcium supplements, achieve much better results. Supplements of vitamin D are especially recommended for older adults who have not received enough sunlight exposure. Remember that sunlight is one of the best sources of this vitamin. The recommended daily dose of vitamin D is 1000 to 2000 international units.
Calcium Supplements
As I said recently, these supplements combined with vitamin D achieved great results on the health of our bones. Among them, reduce bone loss by 30%, which means a decreased risk of hip fractures by 50%. The recommended daily dose of calcium is 1000 to 1500mg.
Magnesium Supplements
Did you know that magnesium is as important as calcium for the care of our bones? These supplements, therefore, are critical in the prevention and treatment of osteoporosis. In fact, it was found that people with osteoporosis suffer from magnesium deficiency that is, less amount of magnesium in the bones, compared with people without the disease. The recommended dose is 250 mg to 400 mg a day.
Vitamin supplements
The combination of vitamin B6, folic acid and vitamin B12 achieve excellent results in strengthening the bones, as they achieve the conversion of the amino acid methionine to cysteine. When we lack vitamins, increases our level of homocysteine, which can damage cell structures and is linked to several diseases, including osteoporosis. The recommended daily dose is 15 to 25mg 800mg of vitamin B6 and folic acid and vitamin B12.
Minerals
Although calcium is one of the most important, we need other minerals to the formation and strengthening of our bones, such as copper, manganese, zinc and boron. The latter is a great protector against osteoporosis, it activates several hormones, including estrogen, and vitamin D. The recommended daily dose of boron from 3 to 5 mg.
Vitamin K2
Vitamin K itself plays an important role in bone health, but particularly vitamin K2 bring benefits for people with existing osteoporosis. According to clinical trials in Japan, the supply of vitamin K2 in high doses (45mg daily) helps to increase bone density and reduces the chance of hip fracture in women with osteoporosis, along with calcium and vitamin D.
