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3 Important Supplements for Bone Health

3 Important Supplements for Bone Health

, by Hi-Health, 4 min reading time

bone health vitamins

Are you over the age of 50? If so, what are you doing to protect your bones? It’s a fact that nearly half of women and 25% of men age 50 and older will break a bone due to Osteoporosis. Osteoporosis and low bone density affect 54 million Americans. It’s a disease of the bones that happens when you lose too much bone or can't make enough. As a result, your bones become weak and may break from a minor fall or in serious cases, even sneezing and bumping into furniture.

So, what are you doing to make sure you’re protected? If your answer is drinking milk, that's great, but you’re not doing enough.

What Are Bones Made Of?

Some people think bones are hard and lifeless, but they’re actually living, growing tissue. Your bones are made up of three things that make them flexible and strong:

  • Collagen: a protein that helps give bones a flexible framework.
  • Calcium-phosphate mineral complexes to make bones hard and strong
  • And living bone cells that remove and replace weakened section of bone.

The sad truth is, as you age, you can lose more bone than you form—especially around age 50 where bone loss can speed up in men and women. Women are even more at risk of Osteoporosis because bone loss can increase after menopause, when estrogen levels drop. About 5-7 years after menopause, women can lose up to 20% more of their bone density.

The earlier you start to protect yourself the better. Be sure to get enough of the most important nutrients for bone health each day. You can get them through proper diet and supplementation.

3 Important Supplements for Bone Health

Calcium for Bone Health

1,000 mg of Calcium Daily for Adults 50+
Calcium is necessary for building strong bones and helping muscles contract.* Each day, we lose calcium through our nails, hair, sweat and waste. Your body can’t make calcium so when it needs it, it takes it from your bones which weakens them. Low calcium levels are associated with bone conditions. The U.S. National Library of Medicine recognizes it as effective for supporting bone loss.*

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800- 1,000 IU of Vitamin D Daily for Adults 50+
The body needs Vitamin D in order to absorb calcium. Without enough vitamin D, the body can only absorb 10% to 15% of dietary calcium and may take calcium from your bones which can weaken them.* Ultraviolet B rays from sunlight provide the energy your skin needs to make Vitamin D. You can also get Vitamin D through food such as tuna, Shiitake mushrooms, beef, egg yolks or salmon. A 3 ounce salmon, for example, provides 425 IU of Vitamin D.

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310-420 mg of Magnesium Daily for Adults 50+
Magnesium is a mineral that plays an important role in bone development.* The National Institutes of Health recognizes that people with higher intakes of magnesium have high bone mineral density – important for reducing risk of fractures. It’s recommended that men get 400-420 mg and women get 310-320 mg each day. You can get magnesium through foods such as dark leafy greens, avocados, soybeans, fish, nuts and seeds.

Need a product recommendation? Get all three of these important nutrients for bone health and more in Optim Nutrition Ultimate Bone Nutrition Formula.



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