Many of us can be concerned about bone density and question if we are getting adequate nutrient intake to support our bones. So what can we do to improve our bone health and reduce risk of osteopenia and osteoporosis?
Calcium, Magnesium, Vitamin K2 and Vitamin D3 are the essential nutrients for the prevention of osteoporosis and the support of healthy bone density.
Studies undertaken by the Irish Osteoporosis Society in senior citizens show that adequate Calcium intake alongside Vitamin D3 and Vitamin K2 can greatly lower the risk of fractures in adults with Osteopenia or Osteoporosis. Vitamin D3 is essential for the absorption of calcium, it increases the body’s ability to absorb calcium by 30-80%.
In Ireland it is estimated that 50% of women and 20% men over the age of 50 may suffer a ‘fragility’ fractures which can be a major cause of pain and immobility, due to poor bone density.
Nonetheless typically we reach our peak bone mass by age 25-30, and the density of our bones will depend in part upon sufficient Calcium, Magnesium, Vitamin D3 and Vitamin K2 intake throughout our childhood and teen years.
Therefore, ensuring adequate nutrient intake through mineral rich foods as well as a good quality Bone Support Supplementation is key to avoiding fractures and injuries.
We Recommend: Mag365 Bone Formula (BF) or PrizMAG Plus
Add 1 teaspoon of MAG365 Bone Formula powder into half a mug of hot/warm water and watch it fizz. This is when the MAG365 Bone Formula activates and predigests to become highly bioavailable to the body so that it is easily absorbed. Top up your mug with some cold water and sip.
Alternatively, you can choose our PrizMAG Plus capsules for convenience – this product consists of a pure Magnesium Bisglycinate with added Vitamin D3 and Vitamin K2 – one can take from 1 – 3 capsules daily
Additional Lifestyle Recommendations
- Watch your Caffeine Intake
Caffeine is found in tea, coffee, energy drinks and colas and may cause us to excrete calcium in our urine.
- Be careful about your Alcohol Intake
Excessive alcohol may increase your risk of Osteoporosis
- Maintain a Healthy Weight
Having a healthy Body mass index (BMI) can protect your bones.
- Keep active and exercise
Regular physical activity can make your bones stronger and can improve balance and coordination. Start with walking daily, then slowly increase the distance you walk.
NB: October 20th is World Osteoporosis Day – if this is a condition you wish to know more about or for individual advice why not pop in to any one of our stores and speak with one of our highly trained health advisors for further information.
Further useful information can be found on the Irish Osteoporosis Society website www.irishosteoporosis.ie
Irish Osteoporosis Society, http://www.irishosteoporosis.ie/?/news/article/importance_of_calcium_and_vitamin_d/ (Accessed 25th Sept 2018)
Sara Castiglioni, Alessandra Cazzaniga, Walter Albisetti and Jeanette A. M. Maier, Magnesium and Osteoporosis: Current State of Knowledge and Future Research Directions, Nutrients 2013, 5, 3022-3033; doi:10.3390/nu5083022
HSE, Preventing Falls and Fractures, 2008, https://www.hse.ie/eng/services/news/media/pressrel/newsarchive/2008-archive/aug-2008/preventing-falls-and-fractures.html (Accessed 25th Sept 2018)
Patient Guide to Calcium & Vitamin D https://www.irishosteoporosis.ie/about-us/ (Accessed Sept 12th 2019)