Individualized Nutrition, Pharmacy and Healthy Living

Tag Archives: bone health

  • 6 Tips to Build Strong Bones Early

    by Paula Gallagher | December 4, 2018

    Most people think of osteoporosis as a disease that affects people over 65, but bone loss is something that can be prevented or at least minimized by supporting strong bones way before then. Although the best prevention for bone-thinning osteoporosis begins early, during the first two decades of life when you can most influence your peak bone mass by getting enough calcium and vitamin D and doing bone-strengthening exercise, it is never too late to adopt bone-preserving habits.

    Follow these six strategies to help support bone strength and possibly prevent osteoporosis. Read more

  • Calcium for Bones - And So Much More

    by Paula Gallagher | April 3, 2018

    greens2Calcium is next in our series A to Zinc and is probably the most commonly taken mineral. Calcium is also the most abundant mineral in the body and although most people associate it with supporting strong bones and teeth, calcium for bones is hugely important – but it's also needed for so much more.

    Calcium is also required for muscle contraction, blood vessel contraction/expansion, secretion of hormones and enzymes, and sending messages through the nervous system. Read more

  • Vitamin K

    by Paula Gallagher | March 12, 2018

    chard+kaleIn our next installment of Vitamins and Minerals from A to Zinc, we hit on vitamin K. Vitamin K is a fat-soluble vitamin that can be found in the diet and is also made by bacteria. The naturally occurring forms of vitamin K are phylloquinone (K1), found in plants, and menaquinones (K2 or MK), which are mostly made by bacteria living in the intestine.

    Vitamin K is very sensitive to heat and light and is easily destroyed by these conditions. Unfortunately, this could mean many people miss out on this vitamin simply because they overcook their food.

    There is a risk of vitamin K deficiency with any condition that impairs fat absorption, Read more

  • The Calcium Challenge

    by James Brodsky, M.D. | September 26, 2016

    calcium_kalesardinesI regularly get questions from patients about calcium. Do I need more? How much do I take? Can I take it just once a day? Should it have magnesium? Will it fix my osteoporosis? Lots of questions…

    Well, I start by reminding patients that calcium isn’t just for bones. It’s required for muscle contraction, blood vessel contraction/expansion, secretion of hormones and enzymes, and sending messages through the nervous system. About 99% of your total body calcium is stored in bones and the remaining 1% is found throughout the body in muscle, cellular fluids and blood. It’s about 2% of your total body weight. If you don’t have a calcium-rich diet, your body will continue to extract calcium stored in your bones to meet your active daily needs. Read more

  • New Research on Supplemental Calcium

    by Paula Gallagher | October 20, 2015

    bone-healthStudies recently published in the the British Medical Journal suggest that taking supplemental calcium does not boost bone density or prevent fractures as people get older.

    In the new studies, scientists in New Zealand looked at the effect of diet and supplements on bone health in people over age 50. The first study found that increasing calcium intake from dietary sources or by taking supplements produced small (1%-2%) increases in bone mineral density, and the second found there was no evidence from clinical trials that increasing dietary calcium intake prevented bone breaks.

    The researchers concluded that most people should get enough calcium through a normal diet with the inclusion of dairy products, vegetables such as broccoli and cabbage, soy beans, nuts, and anything made with fortified flour. Currently, the US National Osteoporosis Foundation promotes at least 1,200 mg calcium, plus 800-1000 IU of vitamin D daily, as a goal for women age 50 or older. Many also believe that few people can achieve these intakes through dietary means alone, and this is where nutritional supplements may be beneficial. Read more

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