I love getting the message out about osteoporosis and supplements! Here's my message:
Calcium - 1200mg/day in the form of calcium carbontae
Vitamin D - 400IU/day in the form of cholecalciferol
Make sure you take a calcium supplement that contains Vitamin D! Vitamin D helps absorb the calcium into your body, it keeps PTH levels low (PTH breaks down bone leading to osteoporosis), AND has been shown to reduce cancer cell growth!
You mainly get Vitamin D from the sun. It is made in your skin when UVB rays are absorbed into your skin. You can also get calcium and Vitamin D from orange juice and broccoli, but you'd have to eat a lot of it. Cod liver oil also is a rich source of Vitamin D but it tastes horrible.
Make sure on your One-a-day supplement that the Vitamin A amount does NOT exceed the 100% daily amount!!!! Meaning do not take a supplement that has more than 3000ug/d a day. This is HUGELY important! Vitamin A is very toxic in high levels. It causes osteoporosis AND birth defects! So if you are pregnant or wanting to get pregnant, I wouldn't supplement it more than 100% the daily value.
Most nutritional and vitamin supplements ARE NOT REGULATED BY THE FDA! The FDA basically says that supplement producers can put anything they want, in any amount in their product as long as it doesn't claim to prevent or cure any disease. AND I mean any kind of ingredient!
If you are worried about osteoporosis there is a screening tool called the PIXI scan. A screening tool just tells you if you are at a higher risk, NOT that you are diagnosed with a certain problem. Usually you can get one done at a health fair or sometimes they are available at gyms. One of the student organizations I'm involved with has screenings at several gyms throughout the year. You could also ask your doctor about it. Bone loss can occur at any age, I'm 27 and I already have some mostly due to my lactose intolerance.
To prevent it: supplement with calcium/vitamin D, and include strength training exercises and low impact exercises to your workout. That means running, walking, weights, jumping rope, step aerobics. Swimming and stationary bike do not count.
I hope this helps!
SW1: 151 SW2: 141 SW3: 153 (postpregnancy)
GW1: 127 GW2: 121 GW3: 120
AW1: 131 AW2: 120
It’s not how many days we live, it’s how we live our many days. ~ Abraham Lincoln
| current weight: 140.8