Supplements for Strong Bones

People who don't have strong bones usually suffer from osteoporosis. The book "Osteoporosis: pathophysiology and clinical management," says that "Osteoporosis is a disease that is characterized by an inadequate amount and/or faulty bone structure, resulting in fractures from relatively minor trauma."

Considerations

• About 45,000 women a year die from injuries related to weakened bones, usually from fractures of the spine and hip.

Supplements

• To help build strong bones, you should take a calcium supplement with every meal, not to exceed 500 mg. at a time. You should also take vitamin D to help your body absorb the calcium; a supplement of 400 i.u. daily is enough. You should also take 600 mg. of magnesium daily in absorbable form. One multivitamin may contain the daily requirements of all three of these vitamins.

When

• Do not wait until you are middle-aged to start taking supplements for strong bones. Children and young women should also make sure that they are getting the right amounts of vitamins in their bodies; either via nutrition or supplements.

Warnings

• The amount or type of supplement you take every day will vary. It should be based on the amount of that nutrient you get in your daily diet. And in the case of vitamin D, it will vary with your contact with the sun. You don't want to take too much of any one vitamin a day, so make sure to track the foods you are eating and the vitamins they contain before deciding what dosage to take.

Other Factors

• Taking supplements is not enough to get strong bones. You also need to engage in weight-bearing exercise, quit smoking and limit intake of alcohol, caffeine and sodium, as these all increase bone loss.