It takes more than just calcium if you want healthy bones. You can find out more about the vitamins and minerals you need and avoid here.
What vitamins and minerals, besides calcium, are needed for stronger bones?
Vitamin D The main function of vitamin D is to help with the absorption of calcium, without it, even though calcium is consumed, there is a high probability that it will not be absorbed by the body. Along with calcium, experts consider vitamin D3 – the form of the vitamin found in fish liver oil – to be the most important item in bone health.
Although the daily recommended dose is 400 international units, doctors recommend 1000 international units of vitamin D3. Elderly people who don't move enough and don't get enough calcium from their diet would have to take up to 2000 international units a day in the form of a supplement.
There are several natural sources of vitamin D3 (eg cod liver oil, tuna and salmon), but the best source is the sun. Sun exposure provides most people with sufficient amounts of vitamin D. It only takes 10 to 15 minutes of sun exposure to synthesize vitamin D, after which you should apply sunscreen. Keep in mind that sunscreens with an SPF of 8 or higher block UV rays that stimulate vitamin D production.
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