Calcium can be very confusing. Hopefully I can clear up some of the confusion and we can get you on the road to strong bone health. The goal is to make sure that you get at least 1200 mg of calcium, 600 mg of magnesium and 1000 IU of Vitamin D.
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. The best way to get calcium and other supportive nutrients is a combination of supplement and diet. This has shown to be a more effective way of protecting bone mass, than diet alone or supplementation alone.
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. Calcium rich foods are:
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
Exercise is also crucial, so include walking or some form of weight-bearing exercise in your everyday routine.
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. That number was set to prevent rickets. 1000 IU of vitamin D is the minimum I would recommend, and many health professionals are currently recommending the same because of recent 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.