Bones and teeth are living tissue and
require certain nutrients to stay strong and healthy.
Seven Supplements that Build and
Preserve Strong Bones
- Calcium—It’s
the primary nutrient for bone health. While 98% of all calcium
in the body is stored in the bones, this mineral is also
necessary to keep the entire body from becoming too acidic.
If you don’t take in enough calcium, the body will
instinctively pull it from your bones to stay alive. The
RDI is 1000 mg.
- Magnesium—This
mineral is critical to the skeletal system, and with an RDI
of 400 mg, many individuals look to supplements to meet this
need. The downside of magnesium supplementation for some
people, however, is that it causes loose stools. If this
is your situation, avoid magnesium chloride, carbonate or
oxide, choosing magnesium citrate, aspartate, or an amino
acid chelated form like Albion Magnesium in the Swanson Ultra
line.
- Vitamin
D—Your body actually makes this vitamin
when skin is exposed to sunlight. For anyone who spends
little to no time in the sun, though, supplementation
with vitamin D may be important. The elderly in particular
have been known to have low levels of vitamin D.
- Boron—This
trace mineral enhances the use of calcium, magnesium and
vitamin D in bone formation and structure.
- Vitamin K—It helps activate a protein
called osteocalcin that aids in bone building.
- Ipriflavone—A specific isoflavone
that helps preserve bone density when taken with calcium.
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works to accomplish bone health.
- Silica—This trace mineral regenerates
body infrastructure including the skeleton, tendons, ligaments,
cartilage, connective tissue, skin, hair and nails. Levels
of silica in the body decrease with age and are needed in
larger quantity by seniors.
Six Ways to Preserve Your Bones and Teeth
- Canned salmon is surprisingly high in calcium at 200 milligrams
per 3 ounce serving. It’s actually the bones in the
fish that provide the calcium. The fish—bones and all—is
steamed before canning, and this process softens the bones
so you’re not really aware that you’re eating
them. Plus the high content of omega-3 fatty acids in salmon
makes this a five-star health food!
- Take an enzyme supplement with every meal since this significantly
aids your body’s ability to absorb the calcium
and magnesium from food.
- Have a serving of coleslaw at least once a week. Cabbage
is a particularly good source of vitamin K, but this
nutrient is also present in most green vegetables.
- Eat organic raw almonds. A handful (one ounce) provides
70 mg of calcium and 78 mg of magnesium, both important
minerals for bone health, plus they’re a great source
of natural vitamin E.
- Add nonfat powdered milk to everything—soups, casseroles,
baked goods and drinks. It’s an easy and effective
way to sneak more calcium into your diet—especially
if you don’t like drinking milk.
- Weight-bearing exercise is an important way to build bone
and prevent bone loss. It doesn’t have to be
strenuous, though, as duration is more important than
intensity.
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