I do a supplement every day and get about 60% of my calcium every day. However I am still worried about osteoporosis (even though I'm 21). I've lost an inch (and therefore just fit into this group...lol) since high school and that freaks me out!
I've made it 2 days out of the last 7, gotten w/in 4 mg 2 days w/in 10 1 day... I eat at least one yogurt a day, try to drink 1.5 cups of milk a day... and eat a lot of broccoli... but I too caved yesterday and bought a multi-vitimin/mineral supplement. The one I chose is allegedly designed for folks who are trying to lose weight -- it comes with extra chromium (that is supposed to help boost your metabolism).
Now, can I get myself to actually take them every day? For some reason I'm notoriously bad about that w/ vitamins.
Yeah, my big concern is that I am in Osteopenea which is the precursor to osteoporosis. I am taking enough Calcium to get me into the range I need to be in as I am also aware of increased Ca intake can cause kidney stones...
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.
Interesting Fact: 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 Itís not how many days we live, itís how we live our many days. ~ Abraham Lincoln
I'm a big fan of using a one-a-day type suplement, but only if you use it as just that- a SUPLEMENT. Keep trying to get your requirements through food, but use the suplement (and/or fortified cerials and other foods) to ensure you get enough.
also, dark leafy greens have very few calories but lots of calcium.
current weight: 191.0
Fitness Minutes: (70,425) Posts: 3,691 9/9/06 9:44 P
Hey, I have a question...does anyone else have trouble getting all of their calcium requirements in for the day? I have only been able to meet my needs three out of ten days. Drinking enough milk takes up a lot of calories even if you drink fat-free milk. I finally broke down and bought a supplement...
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