As men
and women age, they can experience a loss of bone mass as well as normal wear
and tear on the joints. Small preventive measures can help to protect joints
and keep bones strong - consider the following supplements:
1. Calcium. People who don't get enough calcium
may lose bone mass faster and fracture bones more easily. Taking half as much
magnesium with supplemental calcium will help offset any constipating effects.
I recommend women supplement with 500 to 700 mg of calcium citrate in two
divided doses taken with meals for a total of 1,000-1,200 mg from all sources
(including diet); most men do not need calcium supplements, but should instead
get 500-600 mg per day through diet.
2. Vitamin
D. It facilitates
the absorption of calcium, helping to support healthy and strong bones. It also
promotes bone mineralization. Get regular sun exposure (about 20-30 minutes a
day is adequate), and take 2,000 IU of vitamin D per day - look for supplements
that provide D3 (cholecalciferol) rather than D2 (ergocalciferol).
3. Vitamin
K. It helps
activate certain proteins that are involved in the structuring of bone mass.
Low intake of vitamin K has been linked to low bone density. You can get
adequate amounts of vitamin K through a diet rich in leafy greens, such as
Swiss chard, kale, parsley, spinach, broccoli, cauliflower and Brussels sprouts.
HAVE A BEAUTIFUL
LIFE AND EXPERIENCE EXTRAORDINARY HEALTH
Sources:
http://www.coloribus.com/adsarchive/prints/unknownadvertiser-rich-in-calcium-for-strong-bones-2526505/
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