Bone Health

  • Get plenty of calcium & vitamin D in your diet (fish, nuts, & green leafy vegetables)
  • Make sure you're not eating too much sodium as it can reduce bone strength (canned & processed foods)
  • Food high in oxalates (spinach, rhubarb, beet greens, beans) should not be eaten at the same time as foods high in calcium, as they limit calcium's absorption
  • Drink caffeine in moderation
  • Regular exercise to prevent bone loss and improve muscle health
  • Most adults should strive for 1000 mg per day of calcium. Women over 50 and men over 70 should get 1200 mg per day.
  • Bones need more than just calcium to preserve and build strength. Other nutrients like vitamin D, magnesium, phosphorus, fiber, protein, vitamin k, zinc, vitamin b, boron, and carotenoids all play a part
  • Calcium supplements come in many forms and each has different amounts of elemental calcium:
  • Calcium Carbonate (40%) - requires adequate stomach acid for absorption
    Calcium Citrate (21%)
    Calcium Gluconate (13%)
    Calcium Lactate (9%)
    MCHC/MCHA (microcrystalline hydroxyapatite) - comes from whole bone of animals and provides calcium as well as other minerals, nutrients, and growth factors that support bone strength. It is in a microcrystalline form to increase absorption. This has about 24% calcium and 10% phosphorus.

  • Other supplements like collagen, tocotrienols, reduced iso-alpha acids, and berberine can be added to adequate mineral intake in some patients
  • Come speak with a Wellspring pharmacist for more information
  • Calcium
  • Magnesium
  • Vitamin D
  • Phosphorus
  • Vitamin K
  • Boron
  • Fiber
  • Protein
  • Zinc
  • Vitamin B

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