Carefully
evaluate your diet and supplement intake to make sure you're
getting all the nutrients you need for optimal bone health. I use a combination of
whole foods nutrition with only a few supplements. See
Foods For Bone Health to
get recommended amounts of bone-building nutrients and foods high in these
nutrients.
Calcium: 1000-1200 mg a day for adult women. Larger amounts of calcium do not improve bone mineralization and can cause other health problems. Calcium citrate is easily absorbed, inexpensive, and well researched. Citracal +D is the type of calcium used in almost all studies, but there are many generic forms of calcium citrate with D that cost less and have the same ingredients.
Vitamin D3:
1000-2000 IUs (See Recent Findings About Vitamin D and Our
Health)--best to determine amount needed by testing
blood levels
Magnesium:
400-600 mg
Manganese: 2-5 mg
Zinc:
15 mg
Boron: 3
mg
Vitamin K2: 400 IU per day
© 2005 Elaine Mansfield