3 Important Building Blocks of Strong Bones
Mineral calcium is vital for bone health. Calcium that we obtain from food and/or supplements are stored in the bones. It provides structure and strength for our bones; as well as for normal bone development and maintenance. There are many types of calcium source in the trade. Studies have shown that calcium citrate is 22-27% better absorbed as compared to other forms of calcium source such as calcium carbonate and milk. Apart from that, it is best to be taken in divided doses of 500mg or less each time for better absorption. By taking Magnesium, vitamin D and zinc along with calcium enhances the absorption due to synergistic action. If the amount of calcium in the blood is low, and dietary calcium is insufficient, calcium is extracted from the bones. How much is enough? The recommended nutrient intake (RNI) for adult is 800 – 1000mg per day.
Vitamin D3 is produced in the body after exposure of the skin to sunlight. The major functions of vitamin D is to regulate calcium and phosphorus levels by stimulating their absorption in the intestines, reabsorption in the kidneys and release the calcium from bones back into blood system. If vitamin D deficiency occur, the intestinal absorption of calcium can be affected and halved. How much vitamin D is needed daily? The RNI of vitamin D for adult is 200 – 400 IU per day.
Exercises, does not only help in maintaining our muscles, it is also essential for healthy bones too. The inner structure of the bones are lined with bones cells that responsible on renewing bone tissues by a process known as bone remodeling. This is to ensure new healthy and strong bones are in place to replace the old and damaged bone cells. Bone remodeling allows bone strength to be maintained in response to an increased load. What to do to increase the load and maintain our healthy bones? As simple as by moving and exercising our muscles against gravity with regular weight-bearing exercise such as walking, jogging, dancing, resistance training and tennis/badminton playing.
Celebrate this 20th October 2016 – World Osteoporosis Day by building up our good bones with these building blocks!