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6 Supplements Every Women Should Be Taking for Bone Health
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Strong Bones, Strong Women: The Importance of Maintaining Bone Health
Women are often portrayed as strong and resilient, but when it comes to bone health, they may be at greater risk than men. Osteoporosis, a condition characterized by weak and brittle bones, affects women more frequently than men, with an estimated one in three women over the age of 50 experiencing a fracture due to osteoporosis.There are a few key factors that contribute to women's increased risk of developing osteoporosis.
Women tend to have smaller, thinner bones than men, which means they have less bone mass to begin with.
Women go through menopause, which causes a decrease in estrogen levels. Estrogen plays a crucial role in maintaining bone density, so the decline in estrogen during menopause can lead to accelerated bone loss.
Genetics also plays a role in determining a woman's risk for developing bone-related conditions. If a woman has a family history of osteoporosis or fractures, she may be more likely to develop these conditions herself.
Lifestyle choices can impact a woman's bone health. A diet low in calcium and vitamin D, as well as lack of exercise, can contribute to weakened bones. Smoking and excessive alcohol consumption can also negatively affect bone health.
Overall, women should prioritize their bone health just as they do their overall health. By taking proactive steps to protect their bones, women can reduce their risk of fractures and maintain strong and healthy bones well into their older years.
healthy mature woman with strong bones
6 Supplements Every Women Should Be Taking for Bone Health*
Maintaining strong and healthy bones is crucial for overall health. In addition to a balanced diet and regular exercise, women (and men!) can also benefit from incorporating supplements that support bone health into their routine. Here are six supplements that are essential for bone health*:
1. Calcium
Calcium is the most well-known nutrient for bone health, as it is the main component of bones and teeth.* Women should aim to consume around 1,000-1,200 mg of calcium per day, either through diet or supplements.
2. Vitamin D
Vitamin D is essential for calcium absorption, which is crucial for building and maintaining strong bones. A deficiency in vitamin D can lead to weak and brittle bones, so it is important to ensure adequate intake.* Women should aim to get at least 600-800 IU of vitamin D per day, either through sunlight exposure or supplements.
3. Magnesium
Magnesium is another important mineral for bone health, as it helps in the absorption of calcium and contributes to bone strength. It also plays a role in regulating vitamin D levels in the body.* Women should aim to consume around 320 mg of magnesium per day.
4. Vitamin K2
Vitamin K2 plays a key role in bone metabolism and helps maintain bone density. Without adequate levels of vitamin K2, calcium can deposit in arteries and soft tissues, leading to complications.* Women should aim to consume around 90-120 mcg of vitamin K per day.
5. Vitamin C
Vitamin C is crucial for collagen synthesis, which is important for bone structure. It also acts as an antioxidant, protecting bone cells from damage.* Women should aim to consume around 75 mg of vitamin C per day.
6. Boron
Boron is a trace mineral that has been shown to support bone health by increasing levels of estrogen, which can help prevent bone loss in post-menopausal women. Boron also plays a role in the metabolism of calcium, magnesium, and vitamin D, making it an important supplement for overall bone health.* Women should aim to consume between 3 and 6 mg of boron per day.
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Discover More About Women & Bone Health on the Pure Blog
Understanding Osteoporosis & Why Women are Uniquely at Risk | tap to READ
Marvelous Magnesium and its Role in the Body | tap to READ
Signs Your Vitamin D Levels are Low | tap to READ
Signs That You May Be in Perimenopause | tap to READ
There's so much to share when it comes toWomen's Health!Discover more on the Pure Bloghere.
* These statements have not beenevaluated by the Food and Drug Administration.These products are not intended to diagnose,treat, cure, or prevent any disease.
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