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Supplement to Prevent Osteoporosis

Osteoporosis is a disease caused by decreased bone density. As bones begin to loss density, they become brittle and might break easily. Osteoporosis can cause frequent pain, height loss and hip and spine fractures. It is common in older people, but people who do not get enough calcium, vitamin D, vitamin K, vitamin C and magnesium in their diet, can suffer osteoporosis early. Dietary supplements help people get vitamins and nutrients needed to prevent or delay osteoporosis.

  1. Calcium Supplements

    • Calcium is needed for strong bones. Maintaining adequate levels of calcium slows bone density loss. Because your body does not produce calcium, you will have to get the 1,000 to 1,500 milligrams per day from food or supplements. Look for chelated calcium supplements (calcium lactate or calcium citrate), as these are the easiest supplements for the body to absorb. The body can absorb only 500 milligrams of calcium at a time, so break up supplements into smaller pieces and take with meals. Foods such as cheese, milk, greens, yogurt and calcium-rich fruit juices are excellent sources.

    Magnesium Supplements

    • Magnesium interacts with calcium to prevent bone density loss. Look for chelated magnesium for easier absorption. A 2-to-1 ratio of calcium and magnesium is recommended (1,000 milligrams calcium to 500 milligrams magnesium, for example). Magnesium oxide supplements are available, but they are not absorbed into the body as easily as other magnesium supplements. Brown rice, whole grains, corn, green vegetables and nuts are dietary sources of magnesium.

    Zinc and Copper Supplements

    • Zinc and copper are trace elements necessary to help maintain bone density and a strong skeletal system. Take 15 to 30 milligrams zinc and 1.5 to 3 milligrams copper supplements each day to help prevent osteoporosis. Oats, seeds, rye, crab, liver and nuts are good sources of zinc and copper.

      Other trace elements include boron and silicon. If taking supplements, 3 to 5 milligrams of boron and 25 to 50 milligrams of silicon is recommended. Consult your physician to learn more about trace elements and the prevention of osteoporosis.

    Multivitamins

    • Multivitamins provide many essential vitamins and minerals needed for healthy bones and body. Vitamin D, for example, is needed to help the body absorb calcium easily. Sunlight is the best source of vitamin D, but if you cannot get at least 15 minutes of sunlight each day, a multivitamin can help. Multivitamins also often contain vitamin C, vitamin K, calcium, magnesium and trace minerals, such as zinc, copper, boron and silicon, that are needed to help maintain strong bones. If you are taking other supplements, consult your physician to determine whether you should take a multivitamin. Dairy products, fish and eggs are good sources of vitamins K and D. Vitamin C can be found in fruit juice, tomatoes and citrus fruits.

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