Nutritional Supplements and Osteoporosis Prevention

With our focus on preventative medicine, one ailment we focus on here at Matthews Internal Medicine is osteoporosis. Preventing osteoporosis is possible, with a healthy diet and the right influx of nutrients. That’s why we recommend some of our patients take nutritional supplements. Some vitamins and minerals promote good bone health and can help you avoid problems later on in life.

What is Osteoporosis?

Osteoporosis is a disease that causes the body to lose bone density. It’s often caused when you lack certain nutrients in your diet and it gets more common when you get older. It’s even more common in women.

The real issue is that osteoporosis makes your bones porous. This makes them easier to break. Older people are more likely to fall, and having osteoporosis can make breaks and fractures far more common. This is a debilitating illness that you’ll definitely want to avoid.

Vitamins and Minerals You Need

Calcium

This is one of the most important nutrients for bone health. Depending on your age, you need around 700 to 1,300 milligrams per day. For women over 51, calcium intake is even more important. They need more calcium than men of a similar age.

 

If you’re not getting the calcium you need through your diet, a supplement could help. This is especially true if adding more dairy products, some types of green vegetables, and certain kinds of fish to your diet still doesn’t get you to the calcium levels that you need.

Vitamin D

In addition to calcium, this is one of the most important nutrients for healthy bones. The experts on osteoporosis generally recommend 600 international units, or IU, of vitamin D per day until you’re seventy. Once you turn seventy, up that dosage to 800 IU.

 

Dairy products and fatty fish like tuna contain vitamin D. Some foods, like cereal, juices, and snacks, are occasionally fortified with vitamin D as well. If you still don’t have enough of this crucial vitamin in your diet, a multivitamin or supplement could help you keep your bones healthy. Keep an eye on your diet and see if you may be lacking in either one of this critical nutrients.

Magnesium

Vitamin D and calcium are the big ones, but there are other nutrients that you shouldn’t ignore. Magnesium is one of them. This nutrient actually helps with calcium absorption, making your bones even stronger. Commonly found in green vegetables like spinach and artichokes, magnesium doesn’t just help with bone health. It can help with anxiety and migraines as well. This can be an easy nutrient to not get enough of, so asking your doctor about a supplement might be a good idea if you’re concerned about bone health and osteoporosis prevention.

Potassium

Potassium can also help you prevent osteoporosis. It helps to maintain balance in the body and counteracts the effects of sodium. It can commonly be found in tomatoes, bananas, and other produce, but if you’re not getting enough of those in your diet you may want to look into a supplement.

Vitamin K

It may be pretty far into the alphabet, but that doesn’t mean that vitamin K isn’t important to bone health. It can be found in dark leafy vegetables, like kale, but if that’s not a bigger part of your diet you might need a supplement. Generally men need 138 micrograms per day and women need 122 micrograms.

Contact the experts at Matthews Internal Medicine if you have concerns about your diet. We will help you get the nutrition you need to stay healthy in the years to come.