Douglas Laboratories Collagen Forte : Vitamin C, Proline and Lysine. Three capsules, 3x a day, with or without food. Vitamin D3 12, IU per day : Four iu capsules, 3X per day 12 capsules per day.

Douglas Laboratories Vitamin K2 MK-7 : Two capsules per day. Silica: Three capsules of Biosil by Preferred Nutrition per day 1 with each meal. Silica is a collagen trigger, helping the body along with Vitamin C, proline and lysine to build collagen, critical to building new bone.

Collagen Hydrolysate : Two tablespoons dissolved in water, 3X per day. Living Alchemy Regenesis Probiotic: 2 capsules per day. For optimum absorption of calcium, good gut flora is critical. Curcumin: Derived from the turmeric spice, with proven anti-inflammatory, bone building, cognitive, pain relieving and cardiovascular benefits.

Choose one of the bioavailable forms, including CirQfen, Meriva, BCM, or Longvida. Ashwagandha: Elevated cortisol levels are associated with a loss of bone mineral density. Ashwagandha not only helps lower cortisol, it also contains withaferin A, which helps build bone mineral density - One capsule 3x per day.

Berberine, mg, 3x a day: The best natural product for controlling blood sugar superior to Metformin , berberine stimulates osteoblasts to build bone mineral density by reducing bone resorption and increasing bone formation. Pycnogenol Pine Bark Extract: 50 mg, 3x per day.

Studies confirm Pycnogenol prevents bone loss and helps build bone density. Health Disclaimer. Copyright © Hosoi, et al. Ryan, et al.

Farid, et al. Cisar, et al. The SVOS San Valentino Osteo-Arthrosis Study. Errichi, et al. Kohama and M. Luzzi, et al. Belcaro, M. Dugall and A. Ledda Eds. Ledda, et al. Smetanka, et al. Gadó, et al.

Nishioka, et al. Fitzpatrick, et al. Uhlenhut and P. Hu, et al. Zouboulis, et al. Pais, et al. Glyn-Jones, et al. Jessberger, et al. Mülek, et al. X LinkedIn. Companies: Horphag Research.

You may also like Ingredients. According to the World Health Organization, men face a higher risk of premature death before reaching their 70th birthday compared with women. The leading causes of mortality in men include cardiovascular diseases, cancer, diabetes and respiratory illnesses 1 , reports Dr Franziska Weichmann, Manager of Scientific Communications and Product Development at Horphag Research.

Trending Articles The perfect pair: how vitamins K2 and D3 combine to support health and well-being Hydrogen and oxygen, Yin and Yang, Batman and Robin; the world is full of iconic duos that combine to become more than the sum of their parts. One relatively unknown yet equally powerful partnership is that of vitamins D3 and K2.

Performance Lab launches supplements to counteract declining nutritional value of food Owing to the decline in vitamins seen in commercially available food, Performance Lab has launched novel supplements to mitigate this deficit.

It can be difficult to consume the daily requirement of calcium through diet alone. In this case, it is best to take a supplement that makes up for what you don't get in the diet.

Be careful not to exceed the daily allotment, as this may result in unwanted side effects. When shopping for supplements be sure to look for the United States Pharmacopeia USP seal or "purified" on the label.

Most calcium supplements will need to be taken with food for better absorption. The label will tell you if this is necessary. Your gut can only absorb a limited amount of calcium at one time — — milligrams or less.

So it is important to spread your calcium consumption throughout the day. When exposed to sunlight, your skin can make vitamin D, but amounts vary based on climate, skin pigmentation darker pigmentation limits vitamin D absorption , age, season and more.

Few foods contain vitamin D, but common sources include wild-caught fish, such as salmon, mackerel and tuna, as well as dairy products, juices and fortified cereals. It is difficult to meet vitamin D requirements with food and sunlight alone.

Most people will need to take a vitamin D supplement. These supplements can be taken with or without food, and the entire daily allotment can be taken at once. With the right lifestyle modifications, you should be able to maintain strong and healthy bones as you age.

T aryn Smith , Women's Health, Mayo Clinic, Jacksonville, Florida. DEAR MAYO CLINIC: I was recently diagnosed with cancer. Are there specific foods I should be eating or avoiding?

Circulating estrogen also is nurturing to bones. Consider the analogy that calcium and vitamin D are the bricks of the bone and estrogen is like the mortar that holds it all together.

While both men and women are at risk for developing osteoporosis as they age, women have a greater risk because they start to lose bone mass after menopause due to decreasing estrogen levels.

Women can rapidly lose bone mass for up to 10 years after menopause begins. Osteoporosis is typically detected using a bone mineral density test , which is quick and painless. This test is also known as a dual X-ray absorptiometry, or DXA, scan.

This test accurately measures the amount of calcium in bone and determines the density of bones, usually in the hip, spine, wrist or heel.

Screening is usually guided by age, family history and other factors, such as a past fracture or cancer treatment. Your health care team can help determine when you would be eligible to start bone mineral density screening and how often screening should occur.

Menopausal hormone therapy also may be recommended for some women to defend their bones against rapid thinning. Also, several medications may be considered to stop ongoing loss or rebuild lost bone mass.

Regardless of whether you have already been diagnosed with osteoporosis, it is important to remember that a healthy lifestyle, exercise, a well-balanced diet , and optimal calcium and vitamin D levels can help prevent ongoing bone loss. Daily intake goals for calcium include the total amount of calcium from food or supplements combined.

Certain people may need more units daily if vitamin D deficiency is detected. It can be difficult to consume the daily requirement of calcium through diet alone.

In this case, it is best to take a supplement that makes up for what you don't get in the diet. Be careful not to exceed the daily allotment, as this may result in unwanted side effects. When shopping for supplements be sure to look for the United States Pharmacopeia USP seal or "purified" on the label.

Most calcium supplements will need to be taken with food for better absorption. The label will tell you if this is necessary. Your gut can only absorb a limited amount of calcium at one time — — milligrams or less. So it is important to spread your calcium consumption throughout the day.

When exposed to sunlight, your skin can make vitamin D, but amounts vary based on climate, skin pigmentation darker pigmentation limits vitamin D absorption , age, season and more.

Few foods contain vitamin D, but common sources include wild-caught fish, such as salmon, mackerel and tuna, as well as dairy products, juices and fortified cereals.

It is difficult to meet vitamin D requirements with food and sunlight alone. Most people will need to take a vitamin D supplement. Older individuals are at greater risk for deficiency because aging lowers the amount of 7-dehydrochlesterol in the skin and thus lowers the ability to produce vitamin D, as well as lower absorption.

Most of our vitamin D comes […]. Posted in Bone Loss , Menopause , Phytoestrogen on Dec 11th, This randomized, double-blind, placebo-controlled trial was conducted at three medical centers in Italy.

Bone density at the femoral neck and lumbar spine was tested after 24 months along with serum levels of bone-specific alkaline phosphatase, markers […]. Posted in Bone Health , Bone Loss , Breast Cancer Prevention , Calcium , General , Prevention , Vitamin D on Nov 25th, In a population-based study, Caucasian women older than 55, were randomized to receive a daily placebo, calcium or calcium plus IU of vitamin D cholecalciferol.

 Health status and compliance to the regimen were assessed every 6 months over 4 years and serum vitamin D was measured at baseline and annually. Posted in Bone Loss , General , Menopause , Phytoestrogen on Sep 27th, Bone densities at the femoral neck and lumbar spine were tested after 24 months along with serum levels of bone-specific alkaline phosphatase, […].

Home About Tori Hudson, N. Tori Hudson, N. Naturopathic Physician, Author, Educator and Researcher. Category Archive for 'Bone Loss' Soy Isoflavones Improve Bone Density and Menopausal Symptoms Posted in Bone Health , Bone Loss , Dietary Supplements , General , Menopause , Phytoestrogen , Soy on Apr 25th, Chinese menopausal […] Read Full Post ».

Calcium: How much do we need??? Examples of this include the following summaries: 1 Calcium from food does not appear to raise the risk of cardiovascular […] Read Full Post ». Pine Bark Extract Pycnogenol and osteoarthritis of the knee Posted in Bone Health , Bone Loss , Osteoarthtritis on Oct 23rd, Soy as a prevention strategy for Osteoporosis Posted in Bone Health , Bone Loss , Calcium , Nutrition , Prevention , Soy on Mar 30th, The lack of agreement in the literature is thought to be related to variations in study design […] Read Full Post ».

Vitamin D2 vs Vitamin D3; is one form better than the other? Most of our vitamin D comes […] Read Full Post ». Phytoestrogen Intake Prevents Bone Loss Posted in Bone Loss , Menopause , Phytoestrogen on Dec 11th, Bone density at the femoral neck and lumbar spine was tested after 24 months along with serum levels of bone-specific alkaline phosphatase, markers […] Read Full Post ».

And extraction is performed for about 30 minutes to 2 hours. The active ingredient is eluted in the solvent, and then filtered to remove the extraction residue to obtain an extract.

Thereafter, the extract is subjected to treatments such as dilution, concentration, drying and purification according to a conventional method to obtain a composition for preventing and improving osteoclast-related bone disease according to the present invention.

本発明の骨粗鬆症予防、改善用組成物は、各種飲食品の素材として使用することができる。飲食品としては、例えば、食用油（サラダ油）、菓子類（ガム、キャンディー、キャラメル、チョコレート、クッキー、スナック、ゼリー、グミ、錠菓等）、麺類（そば、うどん、ラーメン等）、乳製品（ミルク、アイスクリーム、ヨーグルト等）、調味料（味噌、醤油等）、スープ類、飲料（ジュース、コーヒー、紅茶、茶、炭酸飲料、スポーツ飲料等）をはじめとする一般食品や、健康食品（錠剤、カプセル等）、栄養補助食品（栄養ドリンク等）が挙げられる。これらの飲食品に本発明の骨粗鬆症予防、改善用組成物を適宜配合するとよい。 The composition for preventing and improving osteoporosis of the present invention can be used as a material for various foods and drinks.

Examples of food and drink include edible oil salad oil , confectionery gum, candy, caramel, chocolate, cookie, snack, jelly, gummy, tablet confection etc.

and health foods tablets , Capsules, etc. and nutritional supplements nutrient drinks, etc. The composition for preventing and improving osteoporosis of the present invention may be appropriately blended with these foods and drinks.

Acid, lactic acid, L-ascorbic acid, dl-α-tocopherol, sodium erythorbate, glycerin, propylene glycol, glycerin fatty acid ester, polyglycerin fatty acid ester, sucrose fatty acid ester, sorbitan fatty acid ester, propylene glycol fatty acid ester, gum arabic, Food materials such as carrageenan, casein, gelatin, pectin, agar, vitamin B, vitamin K, nicotinamide, calcium pantothenate, amino acids, calcium salts, pigments, fragrances and preservatives can be used.

In addition, the composition for improving lipid metabolism having a health maintenance function includes other antioxidants and health food ingredients such as antioxidants: reduced ascorbic acid vitamin C , vitamin E, and reduced substances.

Type glutatin, tocotrienol, vitamin A derivatives, lycopene, β-cryptoxanthin, astaxanthin, zeaxanthin, fucoxanthin, uric acid, ubiquinone, coenzyme Q10, folic acid, garlic extract, allicin, sezamin, lignans, catechins, isoflavones, chalcones, tannins , Flavonoids, coumarins, isocoumarins, blueberry extract.

Health food ingredients: V. Vitamin A, V. B1, V. B2, V. B6, V. B12, V. E, VK, V. 具体的な製法としては、骨粗鬆症予防、改善用組成物を粉末セルロースとともにスプレードライまたは凍結乾燥し、これを粉末、顆粒、打錠または溶液にすることで容易に飲食品（インスタント食品等）に含有させることができる。また、骨粗鬆症予防、改善用組成物を、例えば、油脂、エタノール、グリセリンあるいはこれらの混合物に溶解して液状にし、飲料に添加するか、固形食品に添加することが可能である。必要に応じてアラビアガム、デキストリン等のバインダーと混合して粉末状あるいは顆粒状にし、飲料に添加するか固形食品に添加することも可能である。 Specifically, the composition for prevention and improvement of osteoporosis is spray-dried or freeze-dried together with powdered cellulose and made into powders, granules, tablets, or solutions, and easily contained in foods and drinks instant foods, etc.

Can be made. Further, the composition for preventing and improving osteoporosis can be dissolved in, for example, fats and oils, ethanol, glycerin, or a mixture thereof to form a liquid and added to a beverage or added to a solid food.

If necessary, it can be mixed with a binder such as gum arabic or dextrin to form a powder or granules and added to a beverage or a solid food. 本発明の骨粗鬆症予防、改善用組成物を飲食品に適用する場合の添加量としては、病気予防や健康維持が主な目的であるので、飲食品に対して有効成分の含量が合計１〜２０ｗｔ％以下であるのが好ましい。 When the composition for preventing and improving osteoporosis of the present invention is applied to foods and drinks, since the main purpose is disease prevention and health maintenance, the total content of active ingredients is 1 to 20 wt.

本発明の骨粗鬆症予防、改善用組成物は、薬品（医薬品および医薬部外品を含む。）の素材として用いてもよい。薬品製剤用の原料に、本発明の骨粗鬆症予防、改善用組成物を適宜配合して製造することができる。本発明の骨粗鬆症予防、改善用組成物に配合しうる製剤原料としては、例えば、賦形剤（ブドウ糖、乳糖、白糖、塩化ナトリウム、デンプン、炭酸カルシウム、カオリン、結晶セルロース、カカオ脂、硬化植物油、タルク等）、結合剤（蒸留水、生理食塩水、エタノール水、シロップ、ブドウ糖液、デンプン液、ゼラチン溶液、カルボキシメチルセルロース、リン酸カリウム、ポリビニルピロリドン等）、崩壊剤（アルギン酸ナトリウム、カンテン、炭酸水素ナトリウム、炭酸カルシウム、ラウリル硫酸ナトリウム、ステアリン酸モノグリセリド、デンプン、乳糖、アラビアゴム末、ゼラチン、エタノール等）、崩壊抑制剤（白糖、ステアリン、カカオ脂、水素添加油等）、吸収促進剤（第四級アンモニウム塩基、ラウリル硫酸ナトリウム等）、吸着剤（グリセリン、デンプン、乳糖、カオリン、ベントナイト、硅酸等）、滑沢剤（精製タルク、ステアリン酸塩、ポリエチレングリコール等）などが挙げられる。 The composition for preventing and improving osteoporosis of the present invention may be used as a raw material for drugs including pharmaceuticals and quasi drugs.

Examples of the preparation raw material that can be blended in the composition for preventing and improving osteoporosis of the present invention include, for example, excipients glucose, lactose, sucrose, sodium chloride, starch, calcium carbonate, kaolin, crystalline cellulose, cocoa butter, hydrogenated vegetable oil, Talc, etc.

投与量は、投与方法、病状、患者の年齢等によって変化し得るが、大人では、通常、１日当たり有効成分として０．５〜５０００ｍｇ、子供では通常０．５〜３０００ｍｇ程度投与することができる。 骨粗鬆症予防、改善用組成物の配合比は、剤型によって適宜変更することが可能であるが、通常、経口により投与される場合は約０．３〜１５．０ｗｔ％、程度にするとよい。なお、投与量は種々の条件で異なるので、前記投与量より少ない量で十分な場合もあるし、また、範囲を超えて投与する必要のある場合もある。 The dosage may vary depending on the administration method, medical condition, age of the patient, etc.

The compounding ratio of the composition for preventing and improving osteoporosis can be appropriately changed depending on the dosage form, but is usually about 0. In addition, since the dose varies depending on various conditions, a dose smaller than the above dose may be sufficient, or it may be necessary to administer beyond the range.

以下、本発明の実施例を説明する。なお、以下に示す実施例は、本発明によって得られた組成物の骨粗鬆症予防活性を確認するために説明するもので、本発明の範囲は、これらの製品および製法に限定されるものではない。 Examples of the present invention will be described below.

In addition, the Example shown below demonstrates in order to confirm the osteoporosis prevention activity of the composition obtained by this invention, The scope of the present invention is not limited to these products and manufacturing methods.

First, the raw material was pulverized and extracted at 50 ° C. This was filtered, and the filtrate was distilled under reduced pressure to obtain a solvent extract.

After 24 hours, β-cryptoxanthin 0. After continuous culture for 4 days, osteoclasts were stained using the TRAP staining reagent attached to the kit, and the number of cells was counted.

Further, β-cryptoxanthin showed osteoclast differentiation inhibitory activity at concentrations of 0. From these results, Unshu mandarin orange solvent extract Example has osteoclast differentiation inhibitory activity, and β-cryptoxanthin is implicated in its action. At the same time, a pseudo-operated mouse Sham in which only the operation was performed without removing the ovaries was also prepared.

Sham mice were in the fourth group Sham group , and AIN was ingested freely. After 2 weeks, 4 cases were randomly selected from each group, urine was collected for 24 hours under non-fasting and non-water-free conditions, and the deoxypyridinoline content in the obtained urine was measured by ELISA.

Further, after 4 weeks, the amount of deoxypyridinoline in urine was measured by the same method. Subsequently, mice were anesthetized with ether and blood was collected from the abdominal aorta to separate serum, and blood tartrate-resistant acid phosphatase was measured by ELISA Mouse TRAP Assay, Suomen BioanalyticalaOy SBA Sciences, Finland.

Bone strength was measured by a three-point bending test. Man S. Tamaki H. Food Sci. Ohta Y. Deoxypyridinoline is one of the bone resorption indices, and bone resorption is prominent in bone diseases such as osteoporosis and postmenopausal estrogen deficiency, and deoxypyridinoline is reported to show a significantly high value.

Therefore, it is considered that the extract of Citrus unshiu pericarp is very effective in preventing and improving bone diseases including osteoporosis. Formulation Example 1: Chewing gum 配合例２：グミ 還元水飴 ４０．０ｗｔ％ グラニュー糖 ２０．０ ブドウ糖 ２０．０ ゼラチン ４．７ 水 ９．６８ ウメ果汁 ４．０ ウメフレーバー ０．６ 色素 ０．０２ 骨粗鬆症予防、改善用組成物 １．０ １００．０ｗｔ％ Formulation Example 2: Gummy Reduced water tank 配合例３：キャンディー 砂糖 ５０．０ｗｔ％ 水飴 ３３．０ 水 １４．４ 有機酸 ２．０ 香料 ０．２ 骨粗鬆症予防、改善用組成物 ０．４ １００．０ｗｔ％ Formulation Example 3: Candy 配合例８：果汁飲料 オレンジ果汁 ３０．０Ｗｔ％ 乳化剤 ０．５ 骨粗鬆症予防、改善用組成物 １．０ 香料 適量 精製水 残余 １００．０ｗｔ％ Formulation Example 8: Fruit juice beverage Orange juice 配合例８：清涼飲料 果糖ブドウ糖液糖 ３０．０ｗｔ％ 乳化剤 ０．５ 骨粗鬆症予防、改善用組成物 ０．３ 香料 適量 精製水 残余 １００．０ｗｔ％ Formulation Example 8: Soft drink Fructose glucose liquid sugar 配合例１０：錠菓 砂糖 ７６．４ｗｔ％ グルコース １９．０ ショ糖脂肪酸エステル ０．２ 骨粗鬆症予防、改善用組成物 ０．５ 精製水 ３．９ １００．０ｗｔ％ Formulation Example Tablet 配合例５：ソフトカプセル 玄米胚芽油 ８７．０ｗｔ％ 乳化剤 １２．０ 骨粗鬆症予防、改善用組成物 １．０ １００．０ｗｔ％ Formulation Example 5: Soft capsule Brown rice germ oil 配合例９：錠剤 乳糖 ５４．０ｗｔ％ 結晶セルロース ３０．０ 澱粉分解物 １０．０ グリセリン脂肪酸エステル ５．０ 骨粗鬆症予防、改善用組成物 １．０ １００．０ｗｔ％ Formulation Example 9: Tablet Lactose 以上説明したように、本発明によれば、次のような優れた効果を奏する。 （ａ）温州ミカン由来の安全な抽出物を摂取することにより、優れた破骨細胞分化抑制効果を得ることができ、骨粗鬆症予防又は治療することができる。 （ｂ）温州ミカン由来の安全な抽出物であるから、飲食品や薬品の素材として安心して使用することができる。 As described above, according to the present invention, the following excellent effects can be obtained.

A By taking a safe extract derived from Satsuma mandarin, an excellent osteoclast differentiation inhibitory effect can be obtained, and osteoporosis can be prevented or treated. B Since it is a safe extract derived from Satsuma mandarin, it can be used with confidence as a raw material for foods and drinks and medicines.

卵巣摘出マウスの尿中デオキシピリジノリンに対する温州ミカン果皮溶媒抽出物の効果を示す表 Table showing the effect of Satsuma mandarin peel solvent extract on urinary deoxypyridinoline in ovariectomized mice.

卵巣摘出マウスの骨密度に対する温州ミカン果皮溶媒抽出物の効果を示す表 Table showing the effect of Satsuma mandarin peel solvent extract on bone density in ovariectomized mice. 卵巣摘出マウスの骨強度に対する温州ミカン果皮溶媒抽出物の効果を示す表 Table showing the effect of Unshu citrus peel solvent extract on bone strength in ovariectomized mice.

The solvent extract is obtained by extracting and separating the satsuma orange fruit, pericarp and mesocarp with a mixed solvent comprising an ethanol solution containing wt.

calcium, magnesium, chondroitin, glucosamine, chitosan and vitamin K. The solvent extract of the satsuma orange fruit, pericarp and mesocarp is preferably used as food and beverage, a food additive or a drug.

発明の背景 Background of the Invention 近年、科学の進歩と生活水準のアップに伴い、人類の寿命が伸びている。高齢者人口の増加に伴って、骨粗鬆症は年々増加の一途をたどっており、現在、骨粗鬆症患者の数は４００〜５００万人といわれ、中でも、原発性骨粗鬆症に分類される閉経後骨粗鬆症は、５０歳以上の更年期を過ぎた女性に高頻度に発症し、骨粗鬆症患者数の９０％以上を占めることから、糖尿病に代表される生活習慣病と同様、現代社会において重要視されている疾患となっている。また、骨粗鬆症が原因で腰椎や大腿骨を骨折し、寝たきりの状態が長期化すると、痴呆を引き起こす危険性も有していることからＱＯＬ（Ｑｕａｌｉｔｙ ｏｆ ｌｉｆｅ）の総合的改善を目標として、骨粗鬆症の予防や治療薬或は食品の早期開発が望まれている。 In recent years, with the advancement of science and the improvement of living standards, the lifespan of mankind has increased.

温州ミカンの果実、果皮及び，じょうのう膜の溶媒抽出物を含有することを特徴とする骨粗鬆症予防、改善用組成物。 A composition for preventing and improving osteoporosis, which comprises a solvent extract of Unshu mandarin fruit, pericarp, and capsular membrane. The composition for preventing or improving osteoporosis according to claim 1, wherein the composition is an extract extracted using a solvent.

請求項１〜４のいずれか一項記載の骨粗鬆症予防、改善用組成物に、カルシウム、マグネシウム、コンドロイチン、グルコサミン、キトサン、ビタミンＫのうちいずれか一種以上を添加してなる、骨粗鬆症予防、改善用組成物。 Osteoporosis prevention and improvement formed by adding any one or more of calcium, magnesium, chondroitin, glucosamine, chitosan and vitamin K to the composition for prevention and improvement of osteoporosis according to any one of claims 1 to 4.

請求項１〜４のいずれか一項記載の骨粗鬆症予防、改善用組成物を含有した飲食品、食品添加物。 The food-drinks and food additive containing the composition for osteoporosis prevention and improvement as described in any one of Claims Women can rapidly lose bone mass for up to 10 years after menopause begins.

Osteoporosis is typically detected using a bone mineral density test , which is quick and painless. This test is also known as a dual X-ray absorptiometry, or DXA, scan. This test accurately measures the amount of calcium in bone and determines the density of bones, usually in the hip, spine, wrist or heel.

Screening is usually guided by age, family history and other factors, such as a past fracture or cancer treatment. Your health care team can help determine when you would be eligible to start bone mineral density screening and how often screening should occur.

Menopausal hormone therapy also may be recommended for some women to defend their bones against rapid thinning. Also, several medications may be considered to stop ongoing loss or rebuild lost bone mass. Regardless of whether you have already been diagnosed with osteoporosis, it is important to remember that a healthy lifestyle, exercise, a well-balanced diet , and optimal calcium and vitamin D levels can help prevent ongoing bone loss.

Daily intake goals for calcium include the total amount of calcium from food or supplements combined. Certain people may need more units daily if vitamin D deficiency is detected.

It can be difficult to consume the daily requirement of calcium through diet alone. In this case, it is best to take a supplement that makes up for what you don't get in the diet.

Be careful not to exceed the daily allotment, as this may result in unwanted side effects. When shopping for supplements be sure to look for the United States Pharmacopeia USP seal or "purified" on the label.

Most calcium supplements will need to be taken with food for better absorption. The label will tell you if this is necessary.

Your gut can only absorb a limited amount of calcium at one time — — milligrams or less. So it is important to spread your calcium consumption throughout the day.

When exposed to sunlight, your skin can make vitamin D, but amounts vary based on climate, skin pigmentation darker pigmentation limits vitamin D absorption , age, season and more. Few foods contain vitamin D, but common sources include wild-caught fish, such as salmon, mackerel and tuna, as well as dairy products, juices and fortified cereals.

It is difficult to meet vitamin D requirements with food and sunlight alone. Most people will need to take a vitamin D supplement. These supplements can be taken with or without food, and the entire daily allotment can be taken at once.

With the right lifestyle modifications, you should be able to maintain strong and healthy bones as you age. T aryn Smith , Women's Health, Mayo Clinic, Jacksonville, Florida.