What Supplements Increase Bone Density
Prescribed medications and supplementation can help strengthen your bones and increase bone density. Patients of Osteoporosis, a disease in which the bones reduce their density and quality, are often taking these medications. The best way to work out these supplements is by taking vital nutrients and vitamins on your diet.
A nutritious meal plan will help the bones to absorb the medication and become stronger. There can be certain food restrictions, digestive disorders, or metabolic disabilities that can affect your nutrition intake. In this case, supplements prove to be fulfilling the body's needs. To keep your bones healthy, here are some essential supplements to consume.
- Calcium
The very first supplement that would be recommended by anyone is calcium. The density of the bones is based on your body’s calcium intake. Ideally, there must be enough calcium in your balanced diet plan. However, if that’s not so, calcium supplements can help.
Your body reacts differently to every calcium supplement intake. For example, calcium lactate and calcium citrate are easier to absorb by the body. Calcium carbonate is the most expensive supplement that contains 40 percent elemental calcium that helps to dissolve the medication in the bones.
- Vitamin D
Just like calcium, Vitamin D is also a vital source to build bone density. Vitamin D plays an essential role in making your bones stronger and helps them to absorb calcium. However, Vitamin D is not naturally present in our food items. Therefore, Sunlight exposure helps your body to make Vitamin D. The process of making Vitamin D by the body differs from seasons and sun exposure.
It is recommended for adults older than 50 or patients of Osteoporosis to intake 800 to 1000 international units of Vitamin D per day.
- Magnesium
Magnesium is mostly found in food items like whole-grain breads, nuts, and green vegetables. Calcium and magnesium work together to work on bone density. If you are habitual of eating mostly processed food, you might not be getting enough magnesium in your diet.
The recommended amount of Magnesium intake is 300 to 500 mg daily. Magnesium comes under the umbrella of daily multivitamin intake, and people widely use magnesium supplements. Stay safe from excess consumption of magnesium and report the doctor if you feel diarrhea or stomach ache after magnesium consumption.
- Vitamin K
To help calcium bind with your bones efficiently, Vitamin K proves a lot. There is a very thin line between enough and too much consumption of Vitamin K. therefore, be careful while taking Vitamin K supplementation and consume according to the prescription of the doctor.
Vitamin K can affect other medication which you could be using. For example, blood-thinning medications may fail in working id there is an external Vitamin K intake. Always report to your physician before any Vitamin K dosage.
- Boron
Your body does not require large amounts of boron. Instead, it is a trace element and yet very important for the body. Its primary function is to enable your body to use calcium effectively. Another role of boron is that it activates the vitamins and minerals essential for bone health.
Boron has a significant role in curing Osteoporosis disease. An amount of 3 to 5 mg is maximally required by the body to cure Osteoporosis. This much boron can easily be consumed by natural food items like apples, grapes, peaches, nuts, and pears.
Boron is not found in multivitamin supplements. If you require one, consult your physician about external born medication and learn about its adverse effects. Nausea, diarrhea, and vomiting are few side effects of boron supplementation.
Verdict
Concluding, bones are stronger if they are rich in nutrients and minerals. The best way is to enable your body to activate its vitamins and make them work on your bones. However, if you are suffering from some low bone density.
These supplements can help you fulfil the needs of minerals. Do not overdose any medication; always consult your doctor before starting any supplement.
