What supplements can I take to strengthen my bones?
Maintaining strong and healthy bones is crucial for overall well-being, especially as we age. While a balanced diet rich in calcium and vitamin D is essential, sometimes additional supplements can help boost bone strength. In this article, we will explore various supplements that can contribute to stronger bones and discuss their benefits and potential side effects.
Calcium
Calcium is a key mineral for bone health, as it forms the building blocks of bones. The recommended daily allowance (RDA) for calcium is 1,000 milligrams (mg) for adults aged 19-50 and 1,200 mg for those over 50. Some common calcium supplements include:
– Calcium carbonate: This is the most common form of calcium supplement and is also found in antacids. It is well-absorbed and relatively inexpensive.
– Calcium citrate: This form of calcium is easier to absorb on an empty stomach and is a good option for individuals with low stomach acid.
– Calcium gluconate and calcium lactate: These are less common forms of calcium but can be a good option for those with gastrointestinal issues.
It is important to note that calcium supplements should be taken with food to enhance absorption.
Vitamin D
Vitamin D is crucial for calcium absorption and bone health. The RDA for vitamin D is 600 IU for adults aged 19-70 and 800 IU for those over 70. Some common vitamin D supplements include:
– Vitamin D3 (cholecalciferol): This is the most active form of vitamin D and is often recommended for supplementation.
– Vitamin D2 (ergocalciferol): This is the plant-based form of vitamin D and is less effective than vitamin D3.
– Vitamin D3 fortified foods: Some foods, such as milk, orange juice, and cereals, are fortified with vitamin D3.
It is important to maintain adequate levels of vitamin D, as deficiency can lead to weakened bones and an increased risk of fractures.
Magnesium
Magnesium plays a vital role in bone health by helping to regulate calcium and phosphorus levels. The RDA for magnesium is 400-420 mg for men and 310-320 mg for women. Some common magnesium supplements include:
– Magnesium oxide: This is a well-absorbed form of magnesium and is often used for constipation.
– Magnesium citrate: This is another well-absorbed form of magnesium and is often used for constipation and heart health.
– Magnesium glycinate: This is a chelated form of magnesium, which may be more easily absorbed and less likely to cause gastrointestinal issues.
Magnesium supplements can be taken with meals to minimize gastrointestinal side effects.
Other bone-strengthening supplements
In addition to calcium, vitamin D, and magnesium, there are other supplements that may contribute to bone health:
– Vitamin K: This vitamin plays a role in bone metabolism and may help prevent fractures. The RDA for vitamin K is 90 mcg for men and 75 mcg for women.
– Strontium: This mineral has been shown to increase bone density and may be beneficial for individuals with osteoporosis.
– Silicon: This mineral has been suggested to help with bone strength and may be beneficial for those with osteoporosis.
Before starting any new supplement regimen, it is important to consult with a healthcare professional to ensure that the supplements are appropriate for your individual health needs and do not interact with any medications you may be taking. Additionally, maintaining a healthy lifestyle, including regular weight-bearing exercise and a balanced diet, is essential for optimal bone health.
