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Store in a cool, dry place. Keep out of reach of children. Take 4 capsules daily. For best results, take 2 capsules with breakfast and 2 capsules with dinner.
Capsules may be opened and powder added to your food or drink. These products are not intended to diagnose, treat, cure, or prevent any disease. Statements regarding dietary supplements have not been evaluated by the FDA and are not intended to diagnose, treat, cure, or prevent any disease or health condition.
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: Multivitamin for bone health| Blog & Media | Some studies have also found an increase in heart-related issues with calcium supplementation in postmenopausal women. This means that, for some, the risks of supplementation may outweigh the benefits. As a result of the data, the U. Preventive Services Task Force USPSTF does not recommend supplementing calcium and vitamin D for the primary prevention of fractures in otherwise healthy people. Vitamin D is a fat-soluble vitamin found in some foods and added to others. It is available as a supplement as well. Vitamin D is also made in the body when exposed to ultraviolet UV light from the sun. Vitamin D promotes calcium absorption and is needed for bone remodeling. Not having enough vitamin D can weaken bones and make them brittle. In children, severe vitamin D deficiency can lead to rickets , a condition that weakens bones. Vitamin D requirements vary by age and range from to IU. The Recommended Dietary Allowance RDA for adolescents and adults is IU, and for older adults over 70, it is IU. Vitamin D is available in several foods, such as:. You might need to supplement if you cannot meet your vitamin D needs through food alone. It is now more common that lab work includes screening for vitamin D deficiency , which can tell whether you need to consume more. Vitamin D can be added to calcium supplements and multivitamins or supplemented as a single nutrient. People who are vitamin D deficient will usually take a supplement as a single vitamin D dose. Talk to your healthcare provider if you think supplementing is necessary for you. When it comes to vitamin D supplements for bone health, the research shows a similar story to calcium. One systematic review found that supplementation improves vitamin D status and bone remodeling in postmenopausal women. Another systematic review and meta-analysis found that vitamin D supplementation improved BMD. However, after reviewing the data, the USPSTF concluded that vitamin D supplementation does not reduce the number of falls or fractures. Therefore, it does not recommend taking vitamin supplements to prevent fractures in otherwise healthy adults. Calcium and vitamin D play important roles in maintaining healthy bones. When calcium or vitamin D needs are not met through food alone, supplementation is advised. The Food and Drug Administration FDA backs the health claim for the use of supplements containing calcium and vitamin D to reduce the risk of osteoporosis , an aging disease characterized by loss of bone mass and density. However, it's likely only needed if you cannot meet daily requirements through diet alone. Magnesium is also needed to build and maintain healthy bones. There is a positive relationship between higher magnesium intake and BMD. Women with osteoporosis have also been found to have lower serum magnesium levels. One study found magnesium supplementation reduced bone loss in postmenopausal women with osteoporosis. The RDA for magnesium for adults ranges from mg to mg daily. Diets with adequate amounts of magnesium promote bone health. Eating a variety of healthful foods will help to meet magnesium needs. Dietary sources of magnesium include:. Diets with adequate amounts of magnesium promote bone health, but more research is needed to determine if supplementation has any role in preventing bone loss, osteoporosis, or fractures. Vitamin K is a fat-soluble vitamin that functions as a coenzyme for bone metabolism. Higher vitamin K intakes have been linked to higher BMD. A few studies showed that vitamin K supplementation improved BMD in postmenopausal women. However, more recent clinical trials found no effect of vitamin K on BMD. Vitamin K requirements for adults range from 90 to micrograms mcg daily. Vitamin K needs can be easily met through diet. Foods that are good sources of vitamin K include:. Further research is needed before routinely recommending vitamin K supplementation for bone health. Boron is a trace element found in some foods. It is also available as a supplement. Boron's functions in the body are not clear, but it is found in bones, and it is thought to have a role in calcium metabolism and bone formation. Boron is not considered an essential nutrient, and therefore, there is no RDA for boron. Preliminary research on boron for bone health has been mixed, and there is not enough good research data to support supplementing boron for bone health. Isoflavones are compounds found in soy products. They have an estrogen effect on the body. Three common isoflavones include genistein, daidzein, and glycitein. Research has examined the effects of isoflavones on postmenopausal bone loss, but study protocols and outcomes have been mixed. Soy isoflavones have improved bone calcium retention compared to placebo in research. One clinical trial found that daily supplementation of mg of soy hypocotyl isoflavones reduced overall bone loss but did not slow bone loss at common fracture sites. A recent meta-analysis concluded that after menopause, soy isoflavones are effective in slowing bone loss. However, it is difficult to arrive at any conclusions and provide guidance on supplementing isoflavones based on the available data because:. Further research is needed before supplementing isoflavones can become a standard practice for preventing bone loss and fractures. In the meantime, adding soybeans, tofu, tempeh, and soy milk in your diet will provide you with isoflavones. Supplementing may not be appropriate for everyone. Additionally, some supplement forms may not be recommended. If you have kidney disease or a history of kidney stones, discuss your calcium needs with your primary healthcare provider before supplementing. Be sure to read the full supplement facts label and the ingredients before taking a supplement. Any calcium supplements that also contain dolomite should be avoided. Excess amounts of vitamin A through supplementation may lead to bone loss. Nutrients like boron, magnesium, phosphorus, and vitamin K are important for bone health, but there is not enough research to support routine supplementation of these nutrients. Always speak with a healthcare provider before taking a supplement to ensure that the supplement and dosage are appropriate for your needs. Supplementation is recommended for individuals unable to meet calcium or vitamin D requirements through diet alone. You may want to consider supplementation if:. Those at risk of deficiencies may include:. Supplement use should be individualized and vetted by a healthcare professional, such as a registered dietitian, a pharmacist, or a healthcare provider. No supplement is intended to treat, cure, or prevent disease. Zinc Fact Sheet for Health Professionals. O'Connor JP, Kanjilal D, Teitelbaum M, Lin SS, Cottrell JA. Zinc as a Therapeutic Agent in Bone Regeneration. Materials Basel. Rodríguez-Olleros Rodríguez C, Díaz Curiel M. Vitamin K and Bone Health: A Review on the Effects of Vitamin K Deficiency and Supplementation and the Effect of Non-Vitamin K Antagonist Oral Anticoagulants on Different Bone Parameters. J Osteoporos. Vitamin K Fact Sheet for Professionals. Pizzorno L. Nothing Boring About Boron. Integr Med Encinitas. Radford LT, Bolland MJ, Mason B, et al. Tai TW, et al. Clinical practice guidelines for the prevention and treatment of osteoporosis in Taiwan: update. Journal of the Formosan Medical Association. Published online February 11, Vitamin D Fact Sheet for Health Professionals. Vieth R, Holick MF. The IOM—Endocrine Society Controversy on Recommended Vitamin D Targets: In Support of the Endocrine Society Position. Vitamin D. Published online January 1, Calcium Fact Sheet for Health Professionals. Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising. Create profiles to personalise content. Use profiles to select personalised content. Measure advertising performance. Measure content performance. Understand audiences through statistics or combinations of data from different sources. Develop and improve services. Use limited data to select content. List of Partners vendors. By Sarah Anzolar, MS, RD is a private practice dietitian who works as a freelance writer, recipe developer, food photographer, and brand consultant. Sarah Anzlovar, MS, RD. Learn about our editorial process. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Medically reviewed by Mia Syn, MS, RDN. Learn about our Medical Review Board. Fact checkers review articles for factual accuracy, relevance, and timeliness. We rely on the most current and reputable sources, which are cited in the text and listed at the bottom of each article. Content is fact checked after it has been edited and before publication. Rich Scherr is a seasoned journalist who has covered technology, finance, sports, and lifestyle. Fact checked by Rich Scherr. Editor's Note Our team of registered dietitians reviews and evaluates every single supplement we recommend according to our dietary supplement methodology. Our Top Picks. Best Overall:. Best Budget:. Best Multivitamin:. Best Magnesium:. Best Vitamin D:. Best Isoflavones:. Best Zinc:. Best vitamin K:. Best Boron:. In This Article Expand. Our Picks. Supplements We Excluded. Is a Supplement Beneficial? Who May Not Benefit. How We Select. What to Look For. Why Trust Verywell Fit. Best Overall. Theralogix TheraCal Bone Health D Pros NSF Contents Certified Contains essential nutrients to support bone health Gluten-free and vegetarian. Cons Calcium supplements may not be recommended for some populations. Calcium Supplements and Bone Health While calcium is one of the most important nutrients for bone health, new research suggests that the best way to get most of your calcium is through food , not supplements. Best Budget. Nature Made Vitamin D3. Pros USP verified Research backed dose of vitamin D Gluten-free. Cons Does not some other essential nutrients for bone health. Best Multivitamin. Pros Third-party tested Gluten-free and allergen-friendly Essential nutrients to support bone health. Cons May not contain enough of certain nutrients for some people. The 9 Best Multivitamins of , According to a Dietitian. Best Magnesium. Pure Encapsulations Magnesium Glycinate. Pros Third-party tested Certified gluten-free and allergen-friendly Well tolerated form. Cons Dose may be too low for some. Best Vitamin D. Theralogix Thera-D 2, com View On Evitamins. Pros NSF Contents Certified Vegetarian, certified gluten-free Small and easy to swallow. Cons Contains some calcium which may interfere with some medications. The Best Vitamin D Supplements of , According to a Dietitian. Best Isoflavones. NOW Soy Isoflavone. Pros Strong ingredient testing Gluten-free and allergy friendly Vegan. Cons Data on safety and effect on bone health is limited. Best Zinc. Thorne Research Zinc Picolinate. Pros NSF Certified for Sport Zinc is only ingredient Gluten-free. Cons Data on supplement for bone health is not as strong The best dose for you can vary. Best vitamin K. Pros Contains K1 and K2 Vegan and gluten-free Tested for purity and potency. While adequate calcium intake throughout your life is important for bone health, research on the potential benefits of taking calcium supplements for the prevention and management of osteoporosis is mixed 41 , 42 , Similarly, a review of 59 studies found that increasing calcium intake through either supplements or food sources resulted in small but not clinically meaningful improvements in bone mass density For example, calcium supplements have been associated with symptoms like constipation, kidney stones, and other digestive issues. There are also some concerns that they may be bad for heart health One review found an increased risk of heart attacks in those taking calcium supplements. That said, other studies have not shown a link between calcium supplements and negative outcomes for heart health 43 , 47 , 48 , Several trace minerals and elements play essential roles in bone health and may support bone density and reduce the risk of fractures. They include:. Several herbal supplements are also used in alternative medicine to help treat osteoporosis. However, the effectiveness of these supplements in humans is not currently supported by research Overall, more research is needed to determine whether taking certain trace minerals and elements as supplements helps prevent or manage osteoporosis. However, some individuals may struggle to do so. While it can be synthesized from sunlight during certain times of the year, vitamin D supplements may be indicated for people with limited exposure to sunlight due to their location, lifestyle, or the time of year. Additionally, due to naturally occurring changes in the skin with age, older adults may be less effective at synthesizing vitamin D Other compounds important for bone health, including magnesium, calcium, vitamin K, and soy isoflavones, are widely available in foods. However, some instances in which supplements for these nutrients may be indicated include 61 , 62 :. Diet is the preferred way to obtain essential nutrients for bone health. However, there are certain situations in which supplements may be indicated. Always talk with a healthcare provider before adding any supplements to your regimen. Nutrition alone cannot cure or fully prevent osteoporosis. However, it can play a key role in the management and prevention of the disease. While certain nutrients are important for bone health, including vitamin D, magnesium, boron, and vitamin K, more research is needed on the effectiveness of consuming them as supplements. Read this article in Spanish. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Vitamin D deficiency is common in Western countries. Learn more about the symptoms and causes of vitamin D deficiency, as well as how to treat it. This is a detailed article about vitamin D and its health effects. Vitamin D actually functions as a hormone, and deficiency is incredibly common. Calcium supplements can help you build strong bones. However, they may also cause negative health effects for many people. Magnesium is an essential mineral lacking in many people's diets. This article covers the benefits, side effects, and recommended dosages of magnesium…. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based Can Supplements Help Manage or Prevent Osteoporosis? Medically reviewed by Lisa Hodgson, RDN, CDN, CDCES, FADCES , Nutrition — By Kelli McGrane, MS, RD on February 11, |
| Top 5 supplements for bone health - Ironwood Cancer & Research Centers | Digestive health. Immune System. Weight loss. Understand YOUR SYMPTOMS. Explore WOMEN'S HEALTH Main menu Explore WOMEN'S HEALTH. Blood sugar. Breast health. Brain health and memory. Heart health. Immune health. Joint health. Sexual health. Skin and beauty. Thyroid health. All health conditions. Shop OUR SOLUTIONS Main menu Shop OUR SOLUTIONS. Products A to Z. Suggested combos. Daily wellness. Emotional wellness. Hormonal Imbalance. Immune support. Sleep support. Learn ABOUT US. Login to My Account. Contact Us. Best supplements and vitamins for bone health and osteoporosis. Link copied. Most popular articles on Bone health. The controversy over bone drugs By Dr. Excess amounts of vitamin A through supplementation may lead to bone loss. Nutrients like boron, magnesium, phosphorus, and vitamin K are important for bone health, but there is not enough research to support routine supplementation of these nutrients. Always speak with a healthcare provider before taking a supplement to ensure that the supplement and dosage are appropriate for your needs. Supplementation is recommended for individuals unable to meet calcium or vitamin D requirements through diet alone. You may want to consider supplementation if:. Those at risk of deficiencies may include:. Supplement use should be individualized and vetted by a healthcare professional, such as a registered dietitian, a pharmacist, or a healthcare provider. No supplement is intended to treat, cure, or prevent disease. There are other ways to improve your bone health:. Many nutrients play a role in bone health. Meeting calcium and vitamin D requirements is especially important. Other nutrients, such as magnesium and vitamin K, can also help support healthy bones. If you don't get enough calcium or vitamin D through your food, you might need to take a supplement. Routine calcium and vitamin D supplementation in postmenopausal women is not recommended unless a deficiency exists. Further research is needed for other supplements, like vitamin K and magnesium, before recommending them for bone health. Sunyecz JA. The use of calcium and vitamin D in the management of osteoporosis. Ther Clin Risk Manag. Office of Dietary Supplements. Vitamin D. Vitamin K. Li K, Wang XF, Li DY, Chen YC, et al. The good, the bad, and the ugly of calcium supplementation: a review of calcium intake on human health. Clin Interv Aging. Jackson RD, LaCroix AZ, Gass M, et al. Calcium plus vitamin D supplementation and the risk of fractures [published correction appears in N Engl J Med. N Engl J Med. Méndez-Sánchez L, Clark P, Winzenberg TM, Tugwell P, Correa-Burrows P, Costello R. Calcium and vitamin D for increasing bone mineral density in premenopausal women. Cochrane Database Syst Rev. Published Jan Myung SK, Kim HB, Lee YJ, Choi YJ, Oh SW. Calcium supplements and risk of cardiovascular disease: a meta-analysis of clinical trials. Radford, L. et al. The Auckland calcium study: 5-year post-trial follow-up. Osteoporos Int 25, — US Preventive Services Task Force, Grossman DC, Curry SJ, et al. Vitamin D, calcium, or combined supplementation for the primary prevention of fractures in community-dwelling adults: US Preventive Services Task Force recommendation statement. Reis AR, Santos RKF, Dos Santos CB, et al. Supplementation of vitamin D isolated or calcium-associated with bone remodeling and fracture risk in postmenopausal women without osteoporosis: A systematic review of randomized clinical trials. Kazemian E, Pourali A, Sedaghat F, et al. Effect of supplemental vitamin D3 on bone mineral density: a systematic review and meta-analysis. Nutr Rev. Aydin H, Deyneli O, Yavuz D, et al. Short-term oral magnesium supplementation suppresses bone turnover in postmenopausal osteoporotic women. Biol Trace Elem Res. Yu J, Bi X, Yu B, Chen D. Isoflavones: anti-inflammatory benefit and possible caveats. doi: Pawlowski JW, Martin BR, McCabe GP, et al. Impact of equol-producing capacity and soy-isoflavone profiles of supplements on bone calcium retention in postmenopausal women: a randomized crossover trial. Am J Clin Nutr. Wong WW, Lewis RD, Steinberg FM, et al. Soy isoflavone supplementation and bone mineral density in menopausal women: a 2-y multicenter clinical trial. Barańska A, Kanadys W, Bogdan M, et al. The role of soy isoflavones in the prevention of bone loss in postmenopausal women: a systematic review with meta-analysis of randomized controlled trials. J Clin Med. Chen LR, Ko NY, Chen KH. Isoflavone supplements for menopausal women: a systematic review. Vitamins for bone health. Thorpe DL, Beeson WL, Knutsen R, Fraser GE, Knutsen SF. Dietary patterns and hip fracture in the Adventist Health Study 2: combined vitamin D and calcium supplementation mitigate increased hip fracture risk among vegans. National Institute of Arthritis and Musculoskeletal and Skin Diseases. Exercise for your bone health. Guirguis-Blake JM, Michael YL, Perdue LA, Coppola EL, Beil TL. Interventions to Prevent Falls in Older Adults: Updated Evidence Report and Systematic Review for the US Preventive Services Task Force. Her experience ranges from counseling cardiac rehabilitation clients to managing the nutrition needs of complex surgical patients. Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising. Create profiles to personalise content. Food labels list calcium as a percentage of the DV. This amount is based on 1, mg of calcium per day. For example:. The amount of calcium you need from a supplement depends on how much you get from food. Try to get the daily amount recommended from food and only supplement as needed to achieve the recommend daily allowance. If you get enough calcium from foods, you may not need to take a supplement. There is no added benefit to taking more calcium than you need. Doing so may even carry some risks such as constipation, kidney stones and perhaps excess heart calcification. Calcium supplements are available without a prescription in a wide range of preparations including chewable tablets, gummy preparations, powders and liquid and in varying amounts and sizes. The best supplement is the one that meets your needs for tolerability, convenience, cost, and availability. When choosing a supplement, keep the following in mind:. Vitamin D is a fat soluble vitamin and plays an important role in protecting your bones, both by helping your body absorb calcium and by supporting muscles needed to avoid falls. Children need vitamin D to build strong bones, and adults need it to keep their bones strong and healthy. These recommendations are for the general healthy adult population. Your skin makes vitamin D in reaction to sunlight and stores it in fat for later use. How much vitamin D your skin can produce depends on time of day, season, latitude, skin pigmentation, age, and other factors. There are many reasons people do not have enough vitamin D. As we age, our skin loses its ability to generate vitamin D. People who live in cities or in institutional settings like nursing homes spend too little time outdoors. Even people who spend time outdoors often use sunscreen to prevent skin cancer. Sunscreen with an SPF as low as 8 reduces vitamin D production by 95 percent. Vitamin D is found in very few foods. Sources include fatty fish like wild-caught mackerel, salmon, and tuna. Vitamin D is added to milk and other dairy products, orange juice, soymilk, and fortified cereals. |
| Can Supplements Help Manage or Prevent Osteoporosis? | Multivitamn amounts are needed during adolescence, pregnancy, breastfeeding, and for adults over Multivitamin for bone health Multiivitamin Made Forr mg with Vitamin Multjvitamin, Dietary Supplement for Immune system resilience Support, Tablets. doi: However, some customers are mixed on the effect on the stomach. Certain green vegetables and other foods contain calcium in smaller amounts. Antioxidants repair oxidative damage. Since bone is living tissue, it needs a regular supply of calcium to keep rebuilding strong, healthy bones. |
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10 Best Vitamins For Stronger Bones And JointsMultivitamin for bone health -
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. One study including older adults found that people with osteoporosis were more likely to be deficient in vitamin D.
Of those deficient in vitamin D, daily intake of a vitamin D supplement was also linked to a lower incidence of osteoporosis over 8 weeks 6. That said, while vitamin D supplements may be beneficial for people with vitamin D deficiency, research has not observed benefits of vitamin D supplements once blood levels are at or above sufficiency levels 7 , 8.
The current Reference Daily Intake RDI for vitamin D is IU for children and adults ages 1—70 and IU for pregnant or breastfeeding adults and those 71 years or older 9. To reduce the risk of bone fractures and ensure sufficient blood levels, research suggests that a dose of — IU of vitamin D per day may be sufficient 7 , Interestingly, one study including healthy adults found high doses of 4, and 10, IU of vitamin D per day resulted in a greater loss of bone mass density over 3 years than taking a smaller IU daily dose Still, while research suggests smaller doses may be better in the long term for bone density, higher doses may be needed temporarily in more severe vitamin D deficiency cases.
Vitamin D supplements may be beneficial for people who are low or deficient in this vitamin. The RDI for magnesium is — mg per day for people ages 19—30 years and — mg per day for people ages 31 and older.
Needs are also slightly elevated during pregnancy and breastfeeding Additionally, several studies in adults have found that individuals who consume higher amounts of magnesium through their diet or supplements have better bone mass density than those consuming low amounts 15 , While adequate magnesium intake has been associated with bone density benefits, research is mixed on whether this benefit translates into a reduced risk of bone fractures 15 , 16 , 17 , Adequate magnesium intake is important for overall bone health and bone density.
Boron is a trace element that has been found to play a critical role in bone growth and maintenance. It affects the use of other nutrients needed for bone health, including calcium, magnesium, and vitamin D 20 , 21 , An older study in postmenopausal women found taking 3 mg of boron per day significantly reduced the excretion of calcium and magnesium in the kidneys 2 , Additionally, one study in rats with osteoporosis found boron supplementation significantly reduced bone loss.
However, research confirming this effect in humans is currently lacking As dried plums are one of the best dietary sources of boron, limited research has examined the relationship between dried plum intake and bone density in humans 24 , 25 , For example, one study in 48 postmenopausal women with low bone density found that consuming 50— grams of dried plums per day resulted in significant bone density improvements over 6 months Boron is not regularly found in multivitamin supplements.
As a result, it may be easier to consume it through foods, including prunes, raisins, and dried apricots. Boron is a trace element involved in bone growth and maintenance.
While more research is needed, it has been suggested that 1—3 mg of boron per day may support bone health. Vitamin K plays an important role in maintaining bone strength and preventing bone breakdown.
Low levels of vitamin K have been associated with an increased risk of bone fractures and low bone density 27 , 28 , Instead, the adequate intake AI for adults over 18 is set at 90 mcg per day for women and mcg per day for men Given that more research is needed on the role of vitamin K supplements on osteoporosis and related fractures, it may be best to consume foods rich in vitamin K, such as leafy greens, broccoli, and Brussel sprouts.
Low levels of vitamin K have been associated with low bone density and risk of fractures. More research is needed to determine whether taking vitamin K supplements may help prevent bone loss and fractures. Isoflavones are a class of antioxidants often referred to as phytoestrogens. They have a structure similar to that of the hormone estrogen and can attach to and activate estrogen receptors in your body During menopause, estrogen levels in the body decline.
This drop in estrogen can lead to bone being broken down faster than it can be formed, resulting in an increased risk of osteoporosis 35 , Research suggests that soy isoflavones may help combat this loss of calcium from the bone and reduce the rate of bone turnover Similarly, another review of 52 studies showed significant bone density improvements with soy isoflavone supplementation in studies lasting for at least a year As a result, the suggested dosage based on current research is quite broad.
Keep in mind that more research is needed on differences in dosage requirements across various age groups and ethnicities, the duration of supplementation, and the form used. Soy isolate supplements have been shown to improve bone density and reduce bone turnover in postmenopausal women.
More research is needed to determine the optimal dosage and supplement form. Calcium is a major component of bone tissue and essential for bone strength and structure. The current RDI for calcium ranges from — mg per day, with increased needs during certain life stages, including childhood and adolescence, pregnancy and lactation, women over the age of 50, and all adults 70 years or older While adequate calcium intake throughout your life is important for bone health, research on the potential benefits of taking calcium supplements for the prevention and management of osteoporosis is mixed 41 , 42 , Similarly, a review of 59 studies found that increasing calcium intake through either supplements or food sources resulted in small but not clinically meaningful improvements in bone mass density For example, calcium supplements have been associated with symptoms like constipation, kidney stones, and other digestive issues.
There are also some concerns that they may be bad for heart health One review found an increased risk of heart attacks in those taking calcium supplements. That said, other studies have not shown a link between calcium supplements and negative outcomes for heart health 43 , 47 , 48 , Several trace minerals and elements play essential roles in bone health and may support bone density and reduce the risk of fractures.
They include:. Several herbal supplements are also used in alternative medicine to help treat osteoporosis. However, the effectiveness of these supplements in humans is not currently supported by research Overall, more research is needed to determine whether taking certain trace minerals and elements as supplements helps prevent or manage osteoporosis.
However, some individuals may struggle to do so. While it can be synthesized from sunlight during certain times of the year, vitamin D supplements may be indicated for people with limited exposure to sunlight due to their location, lifestyle, or the time of year.
Maintaining Multivitamin for bone health bone health Multivvitamin important as you age. Multivitanin nutrition is key to bone development and Multivitamin for bone health. As Mulhivitamin get Custom seed blends, you start to lose bone mass. Continued loss of bone mass may develop into osteoporosis decrease in bone mass and bone mineral density and increase your risk of fractures. Several nutrients are integral to bone health, and these nutrient requirements can often be met through diet alone.
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