In this article we will be discussing a very common question: vitamin for bones. It’s quite a sensitive & complex subject, as such we will do our best at providing a clear and concise article to clear any doubts you may have.
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Poor bone health can cause conditions such as rickets and osteoporosis and increase the risk of breaking a bone from a fall later in life. You should be able to get all the nutrients you need for healthy bones by eating a balanced diet. Calcium Adults need 700mg of calcium a day.
Good sources of calcium include: milk, cheese and other dairy foods
green leafy vegetables, such as broccoli, cabbage and okra, but not spinach
soya beans
tofu
plant-based drinks (such as soya drink) with added calcium
nuts
bread and anything made with fortified flour
fish where you eat the bones, such as sardines and pilchards Although spinach contains a lot of calcium, it also contains oxalate, which reduces calcium absorption, and it is therefore not a good source of calcium.
Bone Strength And Calcium
These weak bones can break more easily, even without an obvious injury. Vitamin D helps your body absorb calcium.
This kind of diet will give your body the building blocks it needs to make and maintain strong bones. 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.
Magnesium
Magnesium and Calcium work together closely to maintain strong bones.
Approximately 50-60% of the body’s Magnesium is stored in the skeletal system. If your multivitamin has 1,000 mg of calcium, it should have 500 mg of Magnesium. Watch for signs of excess Magnesium, such as stomach upset and diarrhea.
These symptoms indicate you should cut back on Magnesium.
2 Critical Nutrients For Bones: Calcium And Vitamin D
Calcium is a crucial building block of bone tissue. Your body makes it naturally when your skin is exposed to sun.
Adults 70 years and older need 800 IU of vitamin D a day to prevent falls and fracture.