These Vitamins Can Improve Your Bone Health!
The risk for osteoporosis is known to increase from menopause and is often associated with poor bone health.
One of the essential nutrients for improved bone health is calcium. It is important not only to consume calcium, but also to ensure that it is well stored in the body. What other nutrients are good for bone health other than calcium? Let's find out!
Vitamin D
There is a reason to pay more attention to bone health from the late 30s. This is because calcium is excreted faster than stored in the bones. In other words, calcium should be consumed in an appropriate amount, but it is also important to ensure that calcium is stored in the bones as much as possible. Vitamin D is a nutrient that helps the body store calcium.
How much Vitamin D to consume daily?
Adults over 50 years old can prevent osteoporosis by supplementing with 800 to 1000 IU of vitamin D per day. Vitamin D is synthesized in the skin when exposed to sunlight for more than 30 minutes a day. If you don't spend a lot of time outdoors, it's a good idea to take it with food or a vitamin D supplement. Vitamin D is abundant in egg yolks and mushrooms.
Vitamin K
Bone loss can occur with vitamin K deficiency. When vitamin K is insufficient, osteotalcin protein, which plays an essential role in the absorption of calcium by bone cells, is not activated.
According to a study conducted at Maastricht University in the Netherlands, just by improving vitamin K levels, osteotalcin was activated, which improved bone health in children with arthritis. Also, when postmenopausal women were supplemented with vitamin K2 for 3 years, an increase in bone density was observed. In the UK, a study was published that found that vitamin K levels were associated with improved bone density and mineral levels in the bones.
How much Vitamin K to consume daily?
In the UK, the recommended daily intake of vitamin K is 1 μg per kg of body weight. If you weigh 50 kg, you should consume 50 µg of vitamin K daily.
Alcohol, caffeine, and smoking are known to interfere with calcium absorption. In addition, you should avoid eating foods high in sodium, instant foods, and carbonated drinks.
Meanwhile, you don't have to take 3 different supplements for improved bone health. Umeken's L-CAL dietary supplement contains not just calcium but a variety of essential nutrients blended evenly for a better bone health.
