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Calcium Confusion: Keeping Bones Strong
Paula Gallagher on
The topic of calcium can be very confusing. What kind should you take, how much should you take? Hopefully I can clear up some of the confusion and we can get you on the road to strong bone health.
From supporting bone health to aiding in muscle function, as well as playing a crucial role in hormonal balance, calcium is an essential mineral.
The goal is to make sure that you get at least 1,200 mg of calcium, 600 mg of magnesium and 1,000 IU of vitamin D. This can be achieved with careful dietary choices. For some, this can be difficult, so supplements may be beneficial.
As we age, our bone density decreases and diseases such as osteoporosis can occur. The best way to avoid this, or decrease the chance of this disease, is by making sure your bones are strong now. Exercise, diet and supplementation are all important in maintaining bone health.
Many studies have shown the value of calcium with minerals in supporting bone health. For most people, the best way to get calcium and other supportive nutrients is a combination of supplements and diet. This has shown to be a more effective way of protecting bone mass than diet alone or supplementation alone.
Diet & Exercise
So, first thing, make sure that you are eating healthfully. Make sure that your diet is high in some of the following foods that are all rich in calcium. Many are also high in magnesium, vitamin D and zinc.
- Dark leafy greens (spinach and kale): 1 cup cooked = approx. 250 mg of calcium
- Yogurt: 1 cup = 200-400 mg of calcium
- Almonds: 1 oz = approx 100 mg of calcium
- Milk: 1 glass = 300 mg of calcium
- Sardines, canned with bones: 3 oz = 325 mg of calcium
- Dried figs: 2 figs = 65mg of calcium
Exercise is also crucial, so include walking or some form of weight-bearing exercise in your everyday routine.
Supplements
In terms of supplements, there are many choices out there. My recommendation would be either a calcium citrate or a calcium hydroxyapatite because they seem to be easier on your digestive tract. Calcium carbonate can sometimes cause digestive distress. Magnesium is also very important, so make sure that there is at least a 2:1 ratio of calcium to magnesium.
Vitamin D recommendations are currently set at 400 IU, based on preventing rickets and not optimal health. I would recommend a minimum of 1000 IU of vitamin D, based on studies showing the benefits of vitamin D (including breast and colon cancer prevention).
Pathway Bone Guardian meets many of these requirements. It is a unique formulation of 12 vitamins, minerals, and co-factors needed by the body to build and maintain strong bones and joints. Because it contains a natural hydroxyapatite form of calcium, it provides protein and other ingredients that comprise the organic portion of bone. Plus, it has been shown to be especially well-absorbed by the body, an essential benefit since our ability to absorb calcium and other minerals typically declines with age.
Along with a good diet and exercise, adding a supplement such as Bone Guardian should help maintain your bone health.
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Paula Gallagher
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