Nutritional Supplements for Osteoporosis
A healthy lifestyle, which includes a balanced diet and exercise, is key to preventing osteoporosis and many other health issues. However, fighting osteoporosis early includes taking certain vitamins and minerals that will delay the onset of osteoporosis.
Calcium, a Key Component of Bones
The bone mass loss observed in osteoporosis is usually an imbalance of the process of calcium deposition and extraction to/from bones. It is important to increase the intake of calcium to prevent the onset of this disease. Of course you can do this by eating a Calcium rich diet but some times you need to add calcium as a nutritional supplements to get the amount needed to prevent osteoporosis. According to Harvinder S. Sandhu, MD, Associate Professor of Weill Medical College of Cornell University, the form of Calcium you need to take is important as well the level of intake. Dr. Sandhu recommends taking chelated forms of calcium (calcium citrate, calcium lactate, or calcium gluconate) in amounts from 1000 mg to 1500 mg per day.
Magnesium, another key mineral
Magnesium helps to increase bone density and prevent the onset of osteoporosis. The US diet is usually deficient in Magnesium. The recommended amount of magnesium is 300mg to 500mg daily (chelated forms). Also, a 2:1 calcium-to-magnesium ratio should be followed since both mineral works together to prevent osteoporosis.
Vitamins D and K are very important to prevent osteoporosis. These two essential vitamins regulate calcium absorption, bone formation and density. According to Dr. Harvinder Sandhu, adults under the age of 50 should get 400-800 IU of vitamin D per day, and adults over the age of 50 should get 800-1,000 IU while the recommended level of vitamin K is 150mcg a day.