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Should I Really Take Calcium Supplements to Prevent Osteoporosis?

You have probably heard that calcium plays an important role for bone health and how vital it is in the prevention and treatment of osteoporosis. However, bone health is more than just having sufficient amount of calcium. It also involves a number of factors like exercise, sticking to a balanced diet, and a sufficient amount of vitamin D.

Fruits and vegetables: best food for the bones

Contrary to popular belief, you don’t need to take calcium supplements regularly in order to get enough calcium. When you stick to a healthy diet and consume more fruits and vegetables, it is impossible not to obtain the recommended amount of calcium. In fact, one study revealed that the addition of more fruits and vegetables to the diet has shown to be effective in increasing bone health and bone density.

Nuts, beans, fruits and vegetables are not only good sources of calcium. They also contain magnesium, vitamin K, potassium and other nutrients that are essential for bone health. Additionally, these foods are alkaline. Meaning, they do not induce urinary calcium loss.

Calcium may be an important ingredient in keeping our bone healthy, but we really don’t need much of it. The only reason why dairy products and calcium supplements are considered as the main source of calcium is due to the fact that American diet is mostly centered on refined grains, sugar and animal fat. Unfortunately, all of which are void of calcium.

Vitamin D deficiency

Most women are taking an excessive amount of calcium as recommended by their doctors. However, most people are still not getting enough calcium. For it to be absorbed, we also need to have sufficient amounts of Vitamin D. You may be consuming milk by the gallons or taking calcium supplements regularly, but with the absence of Vitamin D, the calcium you take in won’t do you any good.

Since most people work indoors, they have sub-optimal levels of Vitamin D. In fact, one study showed that most Americans are vitamin D deficient. Today, more and more health professionals are recommending that we take an additional 800 to 1200 IUs of vitamin D on top of the 400 IUs, which are typically present in most multi-vitamins.

The solution

As mentioned earlier, calcium supplements are not the way to go if you want to prevent osteoporosis. Rather, exercise regularly to strengthen your bones and muscles, eat a high nutrient diet and take the right supplements.

 

Have you ever stood in front of the vitamin aisle at the store and been totally confused? There are certain supplements that everyone should take. Follow these tips to determine which supplements are worth the money and the time.
Four Supplements Everyone Should Take

 

Omega-3 Fatty Acid.

Omega-3 fatty acids are best known for fighting wrinkles, lubricating your joins, boosting your brain power, protecting your heart and arteries. When selecting an Omega-3 fatty acid, look for one that has 600mg of DHA. DHA is the fatty acid that supports brain functions, such as how the brain stores and uses energy.  It is recommended that Omega-3 fatty acids be taken in the morning.

 

Multivitamin. 

A multivitamin ensure that you are getting all the essential vitamins and minerals recommended for each day. Of course, you should still do your best to get your nutrients from a diet full of fruits and vegetables and take the multivitamin as an added layer of protection. Multivitamins can also act as a preventative measure against breast cancer, heart disease, and colon cancer.

 

Calcium.

You need calcium to keep your bones full of nutrients. Calcium with magnesium is an excellent way to support your bones and keep your muscles healthy. Make sure to get your calcium from both a healthy diet and added supplements.

 

Vitamin C.

Vitamin C is a water-soluble vitamin. This means it is quickly used up and eliminated by the body. It is a good idea to take vitamin C two or three times at different interval throughout the day.