Osteoporosis Supplements

Osteoporosis affects millions of people each year. Up until fairly recently, the FDA recommended getting the vitamins from foods, rather than supplements, but now they have turned and are advising supplements may be more beneficial in some cases!

Vitamins are more easily from foods, that is true. But if you have osteoporosis, or genetics tells you its likely to happen in your future, getting the amount of nutrients from foods may not be sufficient.

There are some foods that contain high enough levels of nutrients to be useful.

Avocado-Although fairly high in fat, avocado is a good source of vitamin D, which helps metabolize calcium.

Cabbage-Contains boron, which helps raise estrogen levels. Cabbage ranks highest among leafy vegetables in boron content

Garlic and onions-And eggs, if your cholesterol is not too high. These foods contain sulfur, which is needed for healthy bones and connective tissue

The following supplements may be best taken as a supplement:

Calcium-At least 1,200 mg/day of calcium should be consumed daily, from either food and/or supplements. Levels greater than 2,500 mg/day are not recommended.

Magnesium should also be taken with calcium, generally in a ratio of 2:1 calcium to magnesium. The best natural sources of calcium are milk, cheese, ice cream, yogurt, buttermilk and other dairy products. Other sources include salmon, green leafy vegetables, non-dairy almond drinks and tofu

Vitamin D-Plays a role in calcium uptake and heart action, nervous system maintenance, and normal blood clotting, and skin respiration. Mineral oil prevents maximum utilization of vitamin D. Best sources include egg yolks, organ meats, bone meal, sunlight.

Vitamin K -Bone proteins are dependent on vitamin K for their synthesis. Food sources are usually adequate, with spinach, broccoli, cabbage, liver, and tomatoes as the best sources. Yogurt with active bacterial cultures helps create vitamin K in the intestines

Vitamin A -Important for calcium metabolism. Food sources include fish liver oil, meats and animal products.