BEST 3 Bone Health Ingredients | If you want to prevent osteoporosis, you must take care of it

BEST 3 Bone Health Ingredients | If you want to prevent osteoporosis, you must take care of it

Bone density management early!

To avoid osteoporosis in old age, it is important to increase bone density as much as possible until the age of 25 to 30 years. A person's maximum bone mass is formed around the age of 25, and after the maximum bone mass is reached, bone density is maintained until the age of 30. However, after the age of 30, bone density begins to decline little by little. In the case of women, bone density decreases by 1% every year from the age of 30, and after menopause, it decreases by 3 to 5% per year for 5 to 10 years. Women lose 30 to 40% of their peak bone mass over a lifetime. In men, bone loss begins after the age of 30 to 40, and 20 to 30% of the maximum bone mass is lost during a lifetime.

The real reason osteoporosis is scary is...

Osteoporosis is more terrifying than osteoporosis itself because of its complications. If you have osteoporosis in your back, your height will decrease a little as you get older, or your back will bend forward. However, in the state of osteoporosis in the hip or thigh, if a fracture occurs due to a bump on the hip or a fall, most people have to lie down for several months. In 1 in 5 of these patients, tiny fat deposits in the bones may block small blood vessels in the lungs or brain.

Take enough calcium from childhood

To prevent osteoporosis, you need to get enough nutrition from the growing age. It is common knowledge that calcium is good for bone health. The important thing is that for bones, calcium supplementation should be concentrated during the growing youth period. In order not to suffer from osteoporosis when you get older, you have to fill your bones with calcium densely until you are 30 years old, just like filling a barn with grain.  In fact, the recommended daily amount of calcium for teenagers aged 9 to 18 is 800 to 1,000 mg in Korea and 1,300 mg in the United States, the highest among all age groups.


The BEST3 bone health supplement is...

Three nutrients are helpful for bone health: multivitamins, calcium, and vitamin D. Many people think of bones only as calcium and vitamin D, but in addition to calcium, various nutrients such as magnesium, manganese, and copper are needed to form bones.  Based on a multivitamin, you can adjust the dose of calcium according to your age and diet.


What is the recommended daily amount of calcium?

The American Osteoporosis Foundation sets the recommended daily intake of calcium for menopausal women over age 51 and men over age 70 at 1,200 mg. In Korea, the recommended amount of calcium for adults is 700-800mg (Ministry of Health and Welfare, 2015). However, the Osteoporosis Society recommends 800 to 1,000 mg of calcium per day for premenopausal women or adults before the age of 50, and 1,000 to 1,200 mg per day for postmenopausal women and men over 50. If you are taking more than 1,000 IU of vitamin D as a supplement, you only need to maintain your total calcium intake of 800 to 1,000 mg after age 50. The Korean Society of Bone Metabolism also recommends a daily intake of 800 to 1,000 mg of calcium and 800 IU of vitamin D.


Take this if you have osteoporosis

In summary,  people with osteoporosis should take a daily multivitamin and 800 to 1,000 IU of vitamin D.  If you do not drink milk or yogurt, it is recommended to take one calcium/magnesium tablet twice a day, morning and evening, after meals. If you drink milk or yogurt every day, you only need to take one calcium/magnesium tablet after dinner. A 200 ml glass of milk contains approximately 200 mg of calcium, which is approximately the same amount of calcium as a calcium tablet. Since most osteoporosis occurs after the age of 40, it is recommended to choose a calcium/magnesium preparation made in the form of calcium citrate with a good absorption rate and fewer gastrointestinal disturbances. Calcium citrate 1,000mg contains around 210mg of calcium, which is 21%.
Esther Lyuh, Doctor of Preventive Medicine, Seoul National University
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