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Stay a Step Ahead of Osteoporosis
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Clinical doses of 31 ingredients including a wide array of nutrients that can help you avoid osteoporosis. This is also one of the only multivitamins to include soy isoflavones for optimal female wellness.
The main risk factors for osteoporosis are being female and being older. Not much you can do about that! But there are things you do have control over - like lack of exercise, alcohol abuse, smoking and estrogen deficiency.
Nutritional supplements can help you avoid osteoporosis, no matter what risk factors you may have. Those suggested here all work together, so consider them as a package deal. (And if you add in weight-bearing exercise, such as running, walking or weight-lifting, you'll build bone even better.)
Get enough calcium throughout your lifetime. Postmenopausal women who do not take calcium supplements lose about 2% of bone per year. Taking 1,000 to 1,600 mg a day decreases this rate to 1%, and cuts the rate of fractures by 50%! Supplements need to be taken long-term, since calcium's effects on bone mineral density are largely lost within two years after discontinuing the supplements.
Make sure you're getting plenty of vitamin D. Its major functions are to maintain good blood levels of calcium, aid absorption of calcium, and help stem cells to become bone-building osteoblasts. Getting more than 400 IU a day of vitamin D can cut the risk of hip fracture by 50%. Large amounts may be needed, so get your blood levels checked and take enough D to maintain a blood level above 30 ng/ml. At a minimum, you will be taking 1,000 - 2,000 IU a day. You don't need to take vitamin D at same time as calcium, but you do need to take both for either to be effective.
Max out on magnesium.Magnesium may play as much a role in bone density as calcium, it turns out. Magnesium acts as the "glue" that binds calcium and another important mineral, fluorine, to build bone. Even if you're getting calcium and fluorine in your diet, you may be simply excreting them unless magnesium is also present. Many Americans don't get enough magnesium. At least 350 - 400 mg a day is the target for healthy bones.
Get enough copper, zinc, boron and manganese. Calcium plus trace minerals is better at increasing bone mineral density in postmenopausal women than calcium alone. Recommended amounts: 2 mg of copper
Key in on vitamin K. It is critical for the formation of strong bone matrix. It is responsible for the activation of osteocalcin, a protein produced by osteoblasts, which helps attract calcium to bones. Adequate vitamin K is linked to a reduction in fractures of the spine and hip. We recommend 100 mcg a day. Most multi-vitamins do not contain vitamin K! You'll need to take a separate supplement to get an optimal amount.
Add in soy isoflavones. Soy isoflavones act like weak estrogens, so in postmenopausal women, these compounds can slow bone mineral density loss. If you don't eat soy-based foods, take a soy isoflavone supplement of 150 mg a day. (Talk to your doctor first if you've had an estrogen-positive cancer.) The Anti-Aging Bottom Line: Don't wait till you have osteoporosis to do something about it. Osteoporosis drugs are no miracle. They have limited benefits and more harmful side effects than most doctors care to admit. Prevention is by far the best medicine for this potentially crippling condition.
Additional information:
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Vitamin D supplements needed in pregnancy - Healthcare Republic News
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