Calcium

Table of Contents

Can you rely on calcium alone for prevention of brittle bones as you grow older?
By Sam Graci
Category : General Health  

  Are you worried about developing brittle bones as you grow older?  Can you rely on calcium alone for prevention and how much calcium should you take daily?
 

Based on leading research, calcium on its own is no longer the gold standard for healthy bones.  Calcium absorption is efficient only when Vitamin D and magnesium are also present.  Studies also show that Vitamin K from green vegetables can reduce fracture rates and increase bone  mineral density.

Consequently, I recommend a green food supplement daily.  I also recommend that you switch to a bone-building supplement that contains not only highly absorbable forms of calcium but vitamin D and magnesium as well.  Formate, malate, and bisglycinate forms of calcium are proven to be more absorbable and provided greater bone-building benefits than calcium citrate-malate alone.

To answer the question about how much calcium -- whether from foods or supplements -- keep in mind that more isn't always better.  Studies show the body most effectively metabolizes doses of up to 500mg of calcium at a single time.  Beyond that level, calcium absorption is minimal.

Regardless of your age, gender, or family history, it's never too late to feed your body the nutrients it needs for reduced risk of osteoporosis and improved posture and mobility.

Daily intake reference

Nutrient        Dosage

Calcium        1,000mg daily for adults age 20 to 50

                   1,500mg daily after age 50

Magnesium    300 to 350mg daily

Vitamin D       400 to 800IU of vitamin D daily

Vitamin K        90mcg day for females - 120mcg day for males