Vitamin C Vitamin C is widely known as a powerful antioxidant as well as an effective cell protector and immunity booster. But supplements of Vitamin C have recently been recognized as having an important role in the prevention and treatment of osteoporosis because of its ability to increase bone density.
A typical dosage of Vitamin C is about 500mg to1000mg per day. Higher doses are controversial and should be discussed with your doctor.
Natural sources of vitamin C are found in citrus fruits, but are also in many vegetables. Other good sources of vitamin C include:
· Red chili peppers · Guavas · Red cabbage
In order to get the most Vitamin C from your foods, eat them promptly after preparation. Exposure to light and oxygen can rapidly decrease the amount of Vitamin C in fresh fruits and vegetables.
When shopping for vitamin C, avoid specialized products such as esterified C, time-released C, or vitamin C with rose hips. There is no evidence that these products are any better than basic Vitamin C (ascorbic acid).
Keeping Healthy As you can see, increasing your intake of calcium is not the only thing you need to do for the prevention and treatment of osteoporosis. A range of other minerals and vitamins, when working together, also play important roles in bone health. Maintaining adequate amounts of calcium, magnesium, vitamins D, K, and C as well as other minerals is essential in maintaining healthy bones. Remember to talk to your doctor before starting any new diet or using any nutritional supplements. Osteoporosis affects more than 28 million people in the United States. It is characterized by a loss of bone mass resulting in fragile bones and an increased risk of fractures of weight-bearing bones. If it progresses, osteoporosis can lead to loss of height, stooped posture, humpback, and severe pain. Osteoporosis affects both men and women, however women are at higher risk for this condition, especially after menopause.
Not everyone will get osteoporosis. However, everyone can benefit from healthy bones. A lack of certain minerals and vitamins play a role in the onset of osteoporosis. By adopting a healthy lifestyle and maintaining sufficient levels of calcium, magnesium and other minerals, men and women can keep their bones healthy and strong.
Here are some general tips for maintaining healthy bones:
- Reduce the amount of protein, such as meat, in your diet. This will help prevent too much calcium from being excreted by the body.
- Avoid carbonated beverages. This will reduce sugar and phosphorus in your diet, which also helps prevent too much calcium from being excreted by the body.
- Increase calcium in your diet. Dairy products, green leafy vegetables and legumes are great sources of calcium. Use low fat products if you need to also control your weight. Look for other products, such as orange juice, that have added calcium.
- Get more Vitamin D by getting at least 15 minutes of direct exposure from the sun each day. If you live in a climate where this is not always possible, take a multivitamin that has the recommended daily amounts of Vitamin D.
- Exercise. Make exercise a part of your daily routine. Weight-bearing exercises, such as low-impact aerobics, jogging, and walking are helpful in minimizing bone loss.
SupplementsDespite all our best intentions, sometimes it is just not possible to eat right and get all the appropriate amounts of vitamins and minerals in our diet - especially if we are at risk for osteoporosis. That's when taking nutritional supplements can be helpful. However, be sure to talk to your doctor before starting any diet or taking and nutritional supplements.
If you have osteoporosis, are at risk for osteoporosis, or are interested in maintaining healthy bones, increasing your intake of the following minerals and vitamins will help.
Calcium Calcium is the most abundant mineral found in the body and most of it is found in our bones. It is one of the most important minerals involved in the treatment and prevention of osteoporosis. Adequate amounts of calcium in your diet can help reduce bone loss by 30 - 50 percent!
There are many forms of calcium supplements available. However, in order to be effective, calcium must be properly absorbed by the body. Look for chelated forms of calcium (calcium citrate, calcium lactate, or calcium gluconate) because it is the easiest form for most people to absorb. The recommended amount of calcium is 1000mg to 1500 mg per day. However, since your body can't absorb more than about 500 mg of calcium at a time, you should divide your doses and take them at different times of the day. Also, for maximum absorption, take your calcium supplements with food.
You can also increase your intake of calcium by eating calcium-rich foods. Food sources that are high in calcium include:
- Kelp
- Turnips
- Collard greens
- Dairy products
Magnesium Magnesium is a mineral that plays an important role in maintaining healthy bones. It contributes to increased bone density and helps prevent the onset of osteoporosis. Most people do not get enough magnesium in their diets, especially if they eat large amounts of processed foods in which much of the magnesium is removed.
Since magnesium works closely with calcium, it is important to have an appropriate ratio of both minerals in order for them to be effective. A good rule of thumb is a 2:1 calcium-to-magnesium ratio. For example, if you take 1000mg of calcium, you should also take 500mg of magnesium.
The recommended amount of magnesium is 300mg to 500mg daily. As with calcium, chelated forms of magnesium are absorbed best by the body. Magnesium oxide is also available and is often less expensive, but it is poorly absorbed by the body. Since high doses of magnesium can cause diarrhea, you should divide your doses and take them with meals throughout the day.
You can also increase your intake of magnesium by eating magnesium-rich foods. Food sources that are high in magnesium include:
- Brown rice· Buckwheat· Corn· Dandelion greens· Dark green vegetables· Legumes· Nuts (almonds, cashew, brazil)· Rye· Seeds (sunflower, sesame, pumpkin) · Wheat germ/bran · Whole grain cereals
- Vitamin D Vitamin D helps enhance calcium absorption in the body and helps with bone formation. When taken along with calcium, Vitamin D plays a critical role in maintaining bone density.
- The best source of Vitamin D is the sun. However, for many people daily sun exposure is not possible or not enough. As a nutritional supplement for osteoporosis, the recommended amount of Vitamin D is 200 IU to 400 IU per day. Be careful not to take too much Vitamin D. Excessive amounts can be toxic and cause hypercalcemia (too much calcium in the blood), seizures, nausea, vomiting, and death.
- You can also increase your intake of Vitamin D by eating Vitamin D-rich foods. Food sources that are high in Vitamin D include:
- Butter and margarine · Cheese · Egg yolk · Fish liver oils · Fortified cereals and bread · Fortified milk · Herring · Mackerel · Oysters · Salmon
- Vitamin K Vitamin K helps promote strong bones by binding calcium and other minerals to the bone. The recommended dosage of Vitamin K is 150mcg a day. Avoid taking too much Vitamin K as high doses can cause flushing and sweating. In addition, if you are taking the blood thinner warfarin (Coumadin), talk to your doctor before taking a Vitamin K supplement as it may lessen the effects of the drug.
- You can also increase your intake of Vitamin K by eating Vitamin K-rich foods. Food sources that are high in Vitamin K include:
- Broccoli · Brussels sprouts · Cauliflower · Chick peas · Dairy products · Eggs · Kale · Seeds · Vegetable oils (olive, canola)
Trace Elements As the name suggests, only trace amounts of some minerals are needed for the body to function properly. Taken as supplements, certain trace elements can promote bone formation and help to prevent osteoporosis. Most people get enough trace elements in their diets. However, for the prevention and treatment of osteoporosis, supplements can be helpful.
Boron Recent studies suggest that boron is important for calcium metabolism. In addition, it has proven to be an effective mineral for the treatment and prevention of osteoporosis because of its ability to activate important vitamins and minerals in the body.
Additional research needs to be conducted in order to determine a recommended daily amount of boron. In the meantime, experts suggest 3mg to 5mg a day for the treatment and prevention of osteoporosis. Higher doses of boron can cause nausea, vomiting, diarrhea, and fatigue.
Food sources that contain boron include:
- Apples · Beet greens · Broccoli · Cabbage · Cherries · Grapes · Legumes · Nuts · Peaches · Pears
- Silicon Scientists have determined that silicon helps with the growth and maintenance of skin, hair, ligaments, tendons, and bones as well as in the development of normal skeletal growth.
- Silicon is found in whole, unprocessed foods. Since most people eat a lot of processed foods, supplementing silicon may be helpful in maintaining a healthy diet. Like boron, additional research needs to be conducted in order to determine a recommended daily amount of silicon. In the meantime, experts suggest 25mg to 50mg a day for the treatment and prevention of osteoporosis.
- Food sources that contain silicon include:
- Asparagus · Cabbage · Cucumbers · Dandelion greens · Lettuce · Mustard greens · Olives · Parsnips · Radishes · White onions · Whole grains (rice and oats)
- Trace Elements As the name suggests, only trace amounts of some minerals are needed for the body to function properly. Taken as supplements, certain trace elements can promote bone formation and help to prevent osteoporosis. Most people get enough trace elements in their diets. However, for the prevention and treatment of osteoporosis, supplements can be helpful.
- Zinc/CopperA zinc deficiency is associated with decreases in bone density. Likewise, copper is an important mineral in the normal growth and development of the skeletal system. That is why it is important to maintain adequate levels of zinc and copper in your diet to prevent and/or treat osteoporosis.
- Supplements of zinc and copper need to be balanced. As a rule of thumb, every 30mg of zinc needs to be balanced by 2mg of copper. Recommended doses for the treatment and prevention of osteoporosis are 15mg to 30mg zinc and 1.5mg to 3mg copper a day.
- Food sources that contain zinc include:
- Brazil nuts · Oats · Oysters · Peanuts · Pecans · Pumpkin seeds · Rye · Split peas
- Food sources that contain copper include:
- Buckwheat · Crab · Liver · Mushrooms · Peanut butter · Seeds and nuts · Split peas · Vegetable oils (sunflower, olive)
