SUPPLEMENTS #4: CALCIUM – Men and women need 1200 mg of Calcium daily but national surveys show that Calcium deficiency is common especially in women who need 1500 mg daily from food and supplements after the age of 50 or after menopause. Lack of Calcium along with sedentary lifestyle, alcohol, smoking, aging, and genetics are risk factors for loss of bone strength which increases the risk of fractures with falls. Take a supplement with Calcium, Vitamin D, and Magnesium every day with food to be sure you get the Calcium you need. Then to deposit the Calcium in the bone, do resistance exercises which will deposit the Calcium along force lines that you can see in x-rays of bones. These force lines provide the strength for bones to withstand stress placed on bone when you jump or carry heavy objects. The Calcium is deposited on protein in bone which is formed with the aid of Vitamin K2 and Vitamin D which I will discuss in future posts. So you need adequate protein and exercise to build the muscle that puts the force on your bones to deposit Calcium into bone proteins that form a tissue called bone matrix. Protein-Rich Shakes and lean protein at every meal along with exercise and a Calcium/Magnesium/Vitamin D supplement will help keep your bones strong and healthy through Balanced Nutrition and Healthy Active Lifestyle!!!
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