If you’re here, then you probably Google’d: vitamins for bone strength. This subject along with many others are quite common.
1. Eat Lots Of Vegetables
Vegetables are great for your bones. They’re one of the best sources of vitamin C, which stimulates the production of bone-forming cells. One major risk factor for osteoporosis in older adults is increased bone turnover, or the process of breaking down and forming new bone In a three-month study, women who consumed more than nine servings of broccoli, cabbage, parsley or other plants high in bone-protective antioxidants had a decrease in bone turnover
Bone Strength And Calcium
Low bone density can cause your bones to become brittle and fragile. In addition to getting enough calcium and vitamin D, you can reduce your risk of developing osteoporosis by exercising regularly and avoiding smoking and excessive alcohol us.
2 Critical Nutrients For Bones: Calcium And Vitamin D
Calcium is a crucial building block of bone tissue. The Institute of Medicine recommends 1,000 mg of calcium a day for most adults and 1,200 mg/day for women after menopause and men after 70. You’ll hit the mark by eating three servings of dairy products a day.
Your body makes it naturally when your skin is exposed to sun. “In many parts of the country, especially during the winter months, the sun is too weak to generate vitamin D,” says Zelman. Adults need at least 600 IU of vitamin D per day for bone health, but some people may need up to 2000 IU to increase blood level of 25 (OH) vitamin D consistently above 30ng/ml.
Vitamin D
Emerging science has shown that vitamin D allows Calcium to be sufficiently absorbed in the gut and used by the body. Of course, not everyone is fortunate enough to reside in a region where this is possible year round. Adults older than age 50 should take between 800 and 1,000 international units, or IUs, of vitamin D a day.