Bone health, an important topic for people of all ages needs to be given more attention.
Poor lifestyle choices and age deteriorates our bone health resulting in health issues. Osteoporosis, a condition where your bones become weak and brittle putting you at risk for fractures is a result of poor bone health.
A fall from your chair or a hard cough can lead to a fracture in your body which sometimes can be fatal. Maintaining healthy bone mass is a very important element of healthy aging.
Normally, since childhood, our diet provides us with the nutrients necessary for bone health. Products that improve your bone health by working on your bone density like calcium tablets are readily available in the market for you to take advantage of. Let’s look at the
5 nutriment that is known to improve your bone health:
Calcium plays a major role in bone density. The daily recommended dose for adults to maintain bone health is 1000 to 1500 mg from both diet and nutriments should be the most abundant minerals in the body.
Generally, you get at least 500-600 mg of calcium from your diet in a day, and the rest can be consumed through products. Consume a maximum of 500 mg of calcium as it is the highest your body can absorb at a time.
The best time to take calcium tablets is in the morning – an hour after breakfast, or in the afternoon with plenty of water.
Vitamin D is a fat-soluble vitamin that directs calcium to the bones.
Without vitamin D your body cannot accumulate calcium in the bone and even a high intake of calcium may lead to thinning of bone density. The recommended dose of vitamin D with a dose of 1000 to 5000 IU.
You should consult a doctor and get your vitamin D level checked to be sure of the amount your body needs.
Magnesium is a mineral that is an important building block for bone strength.
The recommended dosage of magnesium is 250-400 mg daily for adults.
Nutriments that contain magnesium glycinate or magnesium gluconate are best absorbed by your body. Magnesium oxide or magnesium citrate creates an unpleasant laxative effect that can be avoided.
Read the product labels carefully before you consume any product to be sure of the ingredients you are consuming.
Vitamin K is also a fat-soluble vitamin that teams up with Vitamin D to maintain bone health.
Vitamin K has two forms, K1 and K2. Vitamin K2 is a potent solution for improving bone density and is suggested by experts. The daily recommended dose of Vitamin K2 is 45 to 180 mcg, you can consult a professional to know your exact individual amount.
Isoflavones are active compounds mainly found in beans like soybeans.
It is known to alleviate menopause symptoms and prevent osteoporosis, especially in older women. A dosage of 200 mg a day is known to improve bone density which can come from both diet and nutrients.
It has been shown to be more beneficial when paired with calcium on a daily basis.
Bone health can be easily maintained with the above-mentioned vitamins and minerals given that you spend time in the sun, eat right, and exercise regularly. Health products are only helpful when backed by a healthy lifestyle and a zeal to become better.
Consider doing thorough research and be informed on the kind of nutrition you require. Consult a professional before you consume any product to stay away from any unnecessary complications.