Individualized Nutrition, Pharmacy and Healthy Living

Tag Archives: calcium

  • 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

  • Building Strong Bones with Diet, Exercise and Bone Guardian

    by Paula Gallagher | October 27, 2015

    greensAs we age, our bone density decreases and diseases such as osteoporosis can occur. The best way to avoid this, or decrease the chance of this disease, is by making sure your bones are strong now. Exercise, diet and supplementation are all important for building strong bones and maintaining bone health.

    Many studies have shown the value of calcium along with other minerals  and vitamins in supporting bone health. The best way to get calcium and other supportive nutrients is a combination of diet and supplements. This has shown to be a more effective way of protecting bone mass than diet alone or supplementation alone.

    So first thing, make sure that you are eating healthfully. Make sure that your diet contains foods that are rich in calcium, magnesium, vitamin D and zinc. Although dairy is most people's go-to for bone health, there are many other options for getting your calcium and other bone-supportive nutrients. 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

  • Calcium and Women's Health

    by Paula Gallagher | June 10, 2014

    Calcium and women's health have long been linked, and now a recently published study in the journal Osteoporosis International has found that there is no connection between calcium supplementation and increased risk of cardiovascular disease.

    For the study, researchers examined 74,245 women who were part of the Nurses' Health Study. Calcium supplement usage and incident cardiovascular disease among all these participants was recorded.

    Researchers noted that, not only did the women who consumed calcium supplements have no increased risk of CVD, but they had lower levels of trans fat, smoked less, and were more physically active than women who didn't take any such supplements.

    “Calcium is an essential nutrient most widely used for its bone health benefits, and government data show most Americans don’t get enough," said Duffy MacKay, N.D., Senior Vice President for Scientific and Regulatory Affairs, Council for Responsible Nutrition. “We encourage continued studies on calcium’s safety and benefits, but this study should help women feel confident that calcium supplements are an appropriate choice if they are not getting enough from food alone."  Read more

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