Bone Health Vitamins

The New England Journal of Medicine recently published a study suggesting that most Americans were deficient in Vitamin D.

What is Vitamin D?
There has recently been an explosion of information about this vitamin. It is primarily known for its role in the absorption of calcium and so it is essential for the normal development of our bone structure. However, it has also been shown to be involved in the immune system.

Where do we get vitamin D? As well as being obtained from food, where it is not very abundant, Vitamin D can be produced in the skin by the action of ultraviolet light (sunshine).
Although elderly people are traditionally thought to be more at risk from vitamin D deficiency, wisely, more and more of us are staying out of the sun and/or using sunscreens for protection. So, we are all at risk.

The article in The New England Journal of Medicine called for much greater supplementation with this vitamin. Be safe!

Vitamin D is a fat-soluble vitamin long known as essential for promoting calcium absorption and thereby ensuring healthy bones. Without sufficient vitamin D, bones can become thin and brittle, with a deficiency being a risk factor in osteoporosis.

A recent flood of research into vitamin D has investigated its role in a wide variety of diseases, including heart disease, stroke, hypertension, autoimmune diseases, diabetes, depression, chronic pain, osteoarthritis, osteoporosis, muscle weakness, muscle wasting, birth defects, possibly autism, and periodontal disease.

Experts recommend taking vitamin D supplements on a regular basis because food sources are extremely limited and our natural production depends on exposure to the sun.

Vitamin D is now available in a Spray! For more information visit: click this link: Spray the sunshine vitamin!

In today’s more health conscious world, all kinds of vitamin and mineral supplements are available. There are many people who use these products in an attempt to improve the quality of their health. One of the most popular types of supplement is calcium. Consumers have long been given information on the importance of calcium supplements for good bone health.

While everyone regardless of age or gender needs calcium for healthy bones, the biggest group of people who can benefit from a calcium supplement is postmenopausal women. These ladies are at a higher risk for osteoporosis. It has long been known that as we age, bone density lessens and our ability to produce more healthy bone cells diminishes. Many people in this group and others are taking the preemptive strike against bone loss by ensuring that they get the recommended amount of calcium each day.

Besides postmenopausal women, older people in general are finding that taking a calcium supplement is an excellent way to help reduce the risk of severe bone loss or fracture. Both men and women naturally lose some of the strength in their bones and the result is more brittle and fragile bone mass. Turning to the aid of a calcium supplement helps to hold off this often common problem. The hip is prone to breaking as the body ages. Another part of the skeleton frequently at risk for fracture is the shoulders. One minor fall could result in weeks or months of recuperation, even hospitalization.

When the natural production of estrogen and other female hormones declines during menopause bone density is quickly affected. Bone loss of 2%-3% each year during menopause is not uncommon. In addition to menopause being a risk factor for osteoporosis, women who are small boned, Asian or Caucasian, and have a family history of Osteoporosis are generally at higher risk. Taking preventative measures is one way women can avoid osteoporosis and take care of their bone health.

Of course younger people are not at as high a risk as those who are in or approaching their golden years, but it isn’t impossible for even younger groups to experience below average bone mass from inadequate calcium consumption or insufficient weight bearing exercise. Pregnancy and other hormonal changes take their toll on the quality of the bones as well. Everyone should be on the look out for their skeletal structures continued good health and strength.

Calcium rich foods and supplements help maintain blood calcium levels therefore reducing the need for calcium releases from the skeleton. Calcium intake helps keep bones strong and reduce the risk of hip fracture and other unnecessary bone breaks. In the case of osteoporosis, height is often lost as a result of the spine bending due to soft bone tissue. A calcium supplement or calcium rich foods, plus exercise, can help you slow the loss of height or other preventable effects to ensure a more satisfying, safer future.

When you are considering taking a calcium supplement, it’s important to be aware of the recommended intake for specific age groups and genders. Here is in the U.S., the recommended intake for young adults, 19 to 50, is 1000mg a day. After that age, the amount of calcium intake you should aim for is 1200mg. Vitamin D is often a part of bone health as well. Younger adults should generally take 5mg daily with the older adults advised to get 10mg.

If you are in doubt as to the importance of calcium supplements, take a look at how much money is spent annually in osteoporosis related insurance claims or medical costs. In Europe the number tops out at $37.6 billion with the U.S. reporting $17.5 billion. A good portion of that money probably was spent on osteoporosis related fractures. Of course those figures don’t add in the pain and recovery time needed to heal from such an injury or impact on quality of life of the individual. For more articles like this, visit www.BoneHealthVitamins.com

By: Craig Smith

Bone Health Vitamins knows that for many of us, we have major lifestyle changes as fall and winter approach. We may not be outdoors as much with colder weather and shorter days. And less time outdoors, and less sun exposure, can mean a deficiency in Vitamin D, a critical vitamin for bone health.

Did you know that typically about 5-20 minutes of sun exposure between 10 am and 3 pm about twice a week is the recommended amount for sufficient Vitamin D for the average adult? Not much, right? However, many of us do not get that, especially in the Fall and and Winter. My doctor recently informed me that if you live above 42 degrees north latitude (you could draw a line on a map of the U.S. between the northern California and Boston) you will not get enough sunlight for cutaneous vitamin D absorbtion and synthesis from November through February. If you live even further north, this reduced intensity lasts for up to 6 months. The good news is that for others living in latitudes below 34 degrees north (drawing another line between Los Angeles and Columbia, South Carolina) those U.S. residents do receive sufficient sunlight for cutaneous production of vitamin D throughout the year.

As previously revealed in our site in an article entitled, “Bone Health Vitamins and Key Vitamins for Women”, Vitamin D is essential for calcium absorption and fighting off osteoporosis. In fact, this is not just about women’s bones, but the bone health in men as well. Furthermore, Vitamin D is a key vitamin that we should ensure is part of the daily diet and routine for our children and teenagers as it is never too early to focus on bone health.

How can you maintain your necessary Vitamin D intake? First of all, you should be getting about 400-800 IU of Vitamin D. This is a range, and you should discuss your Vitamin D needs with your physician before starting any kind of vitamin or supplement for your bones. D3 is typically the best Vitamin D vitamin supplement to get for bone health, as it is usually the best-absorbed.

You can also address your daily Vitamin D needs in your diet. Unfortunately, few foods in nature contain Vitamin D. However, many fortified foods do include Vitamin D, especially milk, as milk fortification was long ago implemented to combate rickets.

D-rich foods include:

Fish, such as tuna, sardines, salmon

Fish Oil

Vitamin D fortified foods like milk or orange juice, yogurt (check labels closely, as different products may or may not fortify with Vitamin D) and breakfast cereals

There are great supplement options to ensure that you get the daily allotment of Vitamin D for your bone health when you see less and less sun in the Fall and Winter months. Discuss your Vitamin D options with your physician and create a plan to address Vitamin D in both your diet, lifestyle and daily vitamin supplements!

Bone Health Vitamins and Bone Health Supplements want to remind you that your mom was right about eating your fruits and veggies!   Did you know that one of the best things that you can do to improve your bone health is to eat more fruits and veggies?

I recently read that people who consume the most fruits and vegetables enjoy higher bone density levels than those that have diets low in fruits and vegetables.  This is based off of the diets of people who consumed at least 5 servings per day of fruits and vegetables.    Only FIVE servings a day can dramatically impact bone density levels?  Seems easy to accomplish, right?

Tips to enjoy more fruits and veggies:

Add fresh fruit to your morning routine of cereal or outmeal.  Just a handful of fresh berries a day can bring healthy antioxidants to your diet and help you to maintain stronger bones!

Skip the soda, substitute a fresh fruit juice.  The soda may give you a short term sugar boost, however, the fruit juice will give your body a natural boost, as well as positively impact your bone density! 

Cut up carrots, celery, apple slices and other yummy natural snacks and have them fridge-ready and handy in snack-size baggies.   They are easy to grab, easy to pack in a briefcase, backpack or purse, and you can take all the work out of preparing the snacks by creating multiple snack packs all at once!  You can even add healthy, organic peanut butter, almond butter, hummus or other healthy spreads and snacks to make the veggie or fruit snack more appealing and less boring or monotonous!

Add veggies to every meal, by adding a side salad, or incorporating the vegetables into the meal itself.  Love pasta?  Adding brocoli to your usual pasta meal not only adds appetizing color, but a healthy way to fortify your bone density.  Chop carrots, celery and other veggies into your hamburger mix, chili or meatloaf.  You will add a new level of flavors, add moisture and texture to your usual meal and impact your bones! 

Hit the Farmer’s Market, or check out local produce providers to get the freshest fruit and veggies available, as well as interesting new varieties that you can experiment with in your cooking and baking.  If  you do not have a Farmer’s Market available, check out services that will deliver fresh, in-season fruits and vegetables to  your doorstep!   Farm Fresh to You is just one example, you may be able to find a service in your community or surrounding community that offers a similar service!  AAA Fruit Baskets can be the best gift you give to a loved one, or even yourself!    Shop Fruit Baskets Now

Got a sweet tooth?  Eat a yogurt with fresh fruit, or an energy bar with a fruit serving.  The natural sweetness of fruit can soothe that sweet tooth, saving you calories and fat…and making for stronger bones!

Okay, fine.  So you cannot eat enough fruits and vegetables.   At least take a multi-vitamin or bone health vitamin to your daily routine to help your body get  those much needed vitamins and minerals found naturally in fruits and vegetables. 

Do you have other great ideas on how to add fruit and vegetable servings to your every day routine?