If the right amount of nutrients are missing from your diet or supplements

Then you could be at risk for health conditions such as osteoporosis. So what nutrients should you consume each day and are you getting enough of them to prevent osteoporosis? The top two nutrients for fighting osteoporosis are calcium and vitamin D.

According to WebMD, “calcium is a key building block for your bones, while vitamin D is the “key” that unlocks the door to your bones and allows them to absorb calcium.” These two nutrients work as a partnership. If you get more of one, then the other will not work properly, especially when you are attempting to prevent the onset of osteoporosis.

The National Academy of Sciences has developed recommendations for proper calcium intake at any age.

Young children (1-3 years) – 700 mg/day

Children (4-8 years) – 1,000 mg/day

Teenagers – 1,300 mg/day

Adults (up to age 70) 1,000 mg/day

Women (51 and over) – 1,200 mg/day

Adults (71 and over) – 1,200 mg/day

Making sure that you get the correct daily dose of vitamin D (800 to 1,200 IU per day) does more than protect you from osteoporosis. It has been known to prevent falls and the likelihood of fractures for aging adults.

While supplements can help you reach your daily intake goals, food and drink are the best sources for your body to absorb calcium and vitamin D. Find out more.

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