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Vitamin and Mineral Recommendations for Strengthening Bone Loss

Medication from a doctor alone may not be enough to strengthen bone loss due to osteoporosis. You also need to consume vitamins and minerals to help porous bones get optimal nutrition to stay healthy. So, what is the best choice?

Vitamins and minerals for bone loss
Bone loss due to osteoporosis means it no longer has enough mineral content in it. Here is a list of the best vitamins and minerals for sufferers of bone loss.

Calcium is an important mineral in the bones and serves to maintain its mineral density. Most of the calcium that enters the body is in the bones.

When someone is affected by osteoporosis, the sign is that the bones are lacking in calcium. As a result, the skeletal structure of the body becomes weak, fragile, and easily broken.

That is why people with osteporosis need calcium intake from outside both from food and supplements.

Consuming calcium is also highly recommended by the Endocrine Society. This international organization recommends women who are undergoing osteoporosis treatment to consume additional calcium.

Referring to the nutritional adequacy (RDA) table of the Indonesian Ministry of Health, the daily calcium requirement of adults ranges from 1000-1100 mg.

You can meet this daily calcium requirement from various sources such as:
  • Milk products
  • Chia seeds
  • Sunflower seed
  • Broccoli
  • Sweet potato
  •  Orange
  • Vitamin D
Besides calcium, vitamin D also has an important role in maintaining bone health. Vitamin D helps to absorb calcium more optimally. The trick is to absorb calcium in the intestines and kidneys so that not much wasted through urine.

Vitamin D is one vitamin that is highly recommended to be consumed when you have bone loss. However, because there is not much in food, many people ignore the need for this one vitamin.

However, you don't need to worry because sunlight is one of the best natural sources of vitamin D. According to the guidelines for the nutritional adequacy of Indonesian people, the daily calcium requirements of children and adults range from 15 to 20 micrograms.

In food, vitamin D is contained in:

This mineral works in conjunction with the thyroid gland to produce bone strengthening hormones. In addition, parathyroid hormone also helps regulate parathyroid hormone by controlling bone damage.

The following food sources are rich in magnesium:
  • Wheat bread
  • Dark green leafy vegetables
  • Dark chocolate
  • Tofu
  • Avocado
  • Nuts
  • Banana
The daily magnesium requirement of an adult is around 250 to 350 mg. However, this amount will not be enough if you eat a lot of processed foods. Usually a supplement or multivitamin is a solution if your magnesium intake is far below what it should be.

Vitamin K
Vitamin K is a vitamin that helps calcium bind and form bones.

A study from the journal Nutrition shows that women who consume at least 110 micrograms of vitamin K a day have a lower risk of hip fracture.

In addition, research published in the American Journal of Clinical Nutrition also shows an association between high vitamin K intake and a reduced risk of hip fracture.

This condition applies to both men and women. In addition, the bone mineral density of women also increases in those who consume foods high in vitamin K.

Vitamin K is usually found in foods such as:
  • Broccoli
  • Dark green lettuce
  • Kale
  • Spinach
  • Cabbage
  • Fish
  • Cow liver
  • Meat
  • Egg
But be careful, vitamin K can interfere with the work of blood-thinning drugs such as warfarin. Therefore, be sure to consult a doctor before taking vitamin K supplements when having bone loss.

In research published in the journal Osteoporosis International, potassium plays an important role in bone mineral density.

In the study mentioned that postmenopausal women who eat foods high in potassium have higher bone mineral density. On this basis potassium is thought to play a role in reducing the severity of osteoporosis.

Potassium also protects calcium stores in bones by helping the absorption of calcium in the intestine. This is done so that potassium is not wasted and comes out through urine.

Phosphorus is a mineral that gives strength and structure to bones and teeth. In the body, 80 percent of phosphorus is found in the form of hydroxyapatite crystals. Phosphorus is a substance that combines with calcium to form mineral crystals. For people with osteoporosis, try consuming a source of phosphorus from:

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