As with so many diet supplements, again food sources may win out over pills. Check with your doctor for this one and determine whether these supplements are needed based on your risk. Meanwhile, it may be helpful to know some factors affecting the risk of osteoporosis to share with your doctor.
Gender: Fractures from osteoporosis are about twice as common in women as in men.
Age: Bone loss is a normal part of aging and the risk increases with age.
Race: African Americans have denser bones than do Caucasians and Southeast Asians, so their risk is lower.
Family History: Having a genetic tendency obviously increases risk.
Body Size: Individuals who are thin have increased risk because they have less bone matrix.
Smoking: Tobacco use weakens bones.
Exercise: Weight-bearing exercise (walking and jogging) strengthens bones.
Alcohol Abuse: Long term abuse reduces bone formation and interferes with the body’s ability to absorb calcium.
Diet: Low calcium intake during the early years (when bones are forming) results in a lower peak bone mass.
FYI: Major food sources include dairy products, fish consumed with bones, leafy green vegetables, fortified foods.
The recommended intake for adults is 1000 – 1200 mg/day. The Upper Tolerance Level is 2000-2500 mg day from food and supplements.
Bottom Line: Again, supplements may not be the answer for correcting dietary deficiencies of calcium and/or vitamin D. Food sources as well as fortified foods and getting some sunshine each day may be prudent. However, if you have been diagnosed with osteoporosis, please check with your doctor before you change your diet or supplement use.
FOOD, FACTS and FADS 