- 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%)Â - 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