The majority of news articles on osteoporosis never fail to mention that calcium is a key nutrient in slowing down bone density loss.
While that is an established fact, there are other nutrients and behaviors that are just as important in risk-reduction and management of osteoporosis.
Here’s a handy cheat sheet:
Phosphorus: High intakes inhibit calcium absorption and bone metabolism. Ironically, dairy products are quite high in phosphorus. Yet another reason why calcium intake should come from a of foods (i.e.: leafy green vegetables, chickpeas, almonds), including dairy (if so desired).
Smoking: negatively affects bone metabolism and decreases bone density levels.
Sodium: Excessive amounts (not at all uncommon in the “Standard American Diet”) increase calcium losses in urine.
Vitamin D: Facilitates calcium absorption. : current guidelines (400 International Units of Vitamin D per day) are too low. Supplement 1,000 – 2,000 International Units every day.
Vitamin K: Helps bind calcium to the bone matrix.
There are also preliminary studies which show that zinc, manganese, and even vitamin A may play important roles as well.
While that is an established fact, there are other nutrients and behaviors that are just as important in risk-reduction and management of osteoporosis.
Here’s a handy cheat sheet:
There are also preliminary studies which show that zinc, manganese, and even vitamin A may play important roles as well.