The Best Supplements to Increase Bone Strength
As we age, many people find that they suffer from a variety of different issues that can affect their bone density, strength, and overall bone health. Osteoporosis can wreak havoc on a person’s health and quality of life. If you are looking to help your bones regain strength, or if you want to try to hold off losing your current bone mass and density, there are several things that you can do to help. There are many supplements available that tout their ability to help with bone-related issues, but there are a few things that you should consider before making your decision.
Here are a few different options to look for to add to your supplement routine.
Calcium
The milk commercials have all been right. Calcium is a major component in promoting and maintaining a healthy bone structure. While you may be able to get enough calcium through a balanced diet, you should closely monitor your intake. You should also utilize calcium supplements to ensure you get the proper amounts.
Additionally, there are certain types of calcium that are more readily absorbed by your body. Your body more easily absorbs chelated calcium. Examples of chelated calcium are calcium gluconate, calcium lactate, and calcium citrate. Your body is not able to absorb more than 500 mg of calcium per day, so getting over this amount will not give you any benefit.
Vitamin D
If you have already been diagnosed with osteoporosis, Vitamin D should already be a part of your diet. Vitamin D helps to promote the absorption rates for calcium to help build strong bones. Additionally, this vitamin is not readily available in foods but is created by your body with exposure to the sun. Because people spend more time indoors, their bodies are not producing enough Vitamin D. Likewise, if you live in an area with less sun exposure, it is unlikely you are generating enough, either. People ages 50 and older should take between 500 and 1,000 IU’s per day.
Magnesium
Magnesium works closely with calcium to help build strong bones. Diets that are rich with nuts, dark green vegetables, and whole grains may be able to get the recommended daily amount through their diet. However, you should be consuming between 300-500 mg of magnesium per day. Diets that are filled with processed foods will often come in far below this amount.
Magnesium is often available as a part of a multivitamin. If you are taking too much magnesium, you may notice an upset stomach or diarrhea, at which point you should reduce your consumption.
Vitamin K
This particular vitamin helps calcium actually bind to the bones. The recommended daily amount of Vitamin K is 150 micrograms per day. However, if you are taking blood-thinning medications, consult with your physician as Vitamin K can interfere with them.
Boron
This is a trace element, and that means that you do not need large quantities of it incorporated into your daily diet. Boron helps your body effectively use calcium and can activate minerals and vitamins that help to promote good bone formation. You can consume boron through a diet of nuts, grapes, apples, pears, or peaches. The recommended amount is between 3 and 5 mg per day.
Silicon
Silicon is a trace element that helps with bone development and also aids in the formation of tendons and ligaments. Women should take between 25-50 mg of silicon a day. Unfortunately, silicon is generally not found in supplements, so you should talk to your doctor if you think that adding silicon would be a benefit.
Overview
There are a variety of factors to consider when you consider bone strength with your supplement routine. If you have been diagnosed with osteoporosis, or are concerned about your bone health, talk to your physician to ensure that you are properly addressing the issue.
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