“What are the key dietary supplements recommended for bone health after 40?”
I am 40 years old and I want to take dietary supplements to maintain my bone health. I am also a runner and would like to know which supplements I should be taking every day.
12 Answers
The worlds expert on osteoporosis - ie bone health, is Dr Henry Mankin From Mass General. His recomendation is 2 TUMS 3 times a day (chewable with meals that gives 1500mg Calcium ) One or two centrum Multiy vits a day, enough to get 800 IU of Vit D. and a walk in the sunshine for 30 min 3 days a week. That allows the UV light to convert cholesterol to Vit D in the skin.
There are no joint supplements that have been conclusively proven to help cartilage in Humans.
There are no joint supplements that have been conclusively proven to help cartilage in Humans.
Your calcium and vitamin D levels should be checked along with magnesium and thyroid levels. All can contribute to weakening of bones. If you have a family history of early osteoporosis, then you should consider a DEXA scan as well. Supplement no more than 600 mg of calcium a day and 1000 IU of vitamin D3 a day. But get labs checked first.
At age 40 - just make sure you eat green, leafy vegetables for the calcium and add vitamin D3 over the counter, check Vit D levels to see if you need D2.
Dietary supplement are subjective to your dietary intake and metabolic needs.
An appropriate diet will be sufficient. If you are deficient in vitamins and minerals then supplements are appropriate. Your doctor can test and determine what supplements you may need.
Indeed for bone healing there isn’t any supplement
Need more Vitamin D in the winter “sunshine makes Vitamin D” usually get enough of the other vitamins thru standard diet
As a 40 yo runner, and if also you eat regular dairy products, you should have all you need for lower extremity bone density; however, the upper body will need some resistance training. Multivitamin with plenty of Vit D is also good for bone health (calcium supplements usually not needed).
Most important thing after 40, especially in women, is getting enough protein in the diet. Think 1 mg protein for every kg body weight and that’s the bare minimum.
Most important thing after 40, especially in women, is getting enough protein in the diet. Think 1 mg protein for every kg body weight and that’s the bare minimum.
Calcium 1000 mg daily
Vitamin 800 to 1000 international units daily
Don’t forget to engage in a weight resistance training program as well to help maintain bone mass.
Taking a multivitamin takes a lot of the guess work out of it all.
Jds
Please excuse my brevity and any spelling mistakes as this is sent from my iPhone.
Vitamin 800 to 1000 international units daily
Don’t forget to engage in a weight resistance training program as well to help maintain bone mass.
Taking a multivitamin takes a lot of the guess work out of it all.
Jds
Please excuse my brevity and any spelling mistakes as this is sent from my iPhone.
Calcium with additional Vit D
Nabil A Ebraheim
Orthopedist
Calcium, vit D, and multivitamins. Proteins are also helpful to the bone.
There are many things that can help maintain good bone health as we age. Weight bearing exercises (such as running) stress the bones and stimulate them to get stronger. Calcium supplements, 5000u Vit D daily and 20 minutes of sunlight on your face daily also will help keep bones strong. If you are female, after menopause, get a Vit D blood level once a year to make sure your Vitamin D levels are in the normal range. Of course, smoking, excessive alcohol and sedentary lifestyle will deteriorate bone quality.
Dr. Bose
Dr. Bose
