Essential Nutrients for Bone Health: Key to Preventing Osteoporosis in Women – News18

Osteoporosis is a condition characterized by weakened bones due to the loss of calcium, which is especially common in women, particularly after menopause. To treat or prevent osteoporosis, the key nutritional supplement is calcium.

Dr. Amit Kale, Orthopedic and Joint Replacement Surgeon, DPU Super Speciality Hospital, Pimpri, Pune, says, “The daily calcium requirement is approximately 1000 to 1012 milligrams, which refers to elemental calcium. In older adults, this requirement slightly increases to around 1500 milligrams. There are various calcium-rich foods that can be included in your daily diet, such as milk, dairy products, cheese, and green leafy vegetables. Additionally, fortified foods, eggs, meat, and fish are also excellent sources of calcium.”

Vitamin D is equally important for bone health, as it aids in the mineralization of bones. While calcium is essential, having an adequate amount of vitamin D is crucial. “The daily requirement for vitamin D ranges from 600 to 800 international units, and most people can meet this need through sufficient sun exposure. The skin produces vitamin D when exposed to sunlight. Although there are few dietary sources of vitamin D, fatty fish and fortified foods are among the best options. Besides calcium and vitamin D, other nutrients like boron, magnesium, and vitamin K are also important in the treatment and prevention of osteoporosis,” adds Dr Kale.

As for taking supplements, it’s not advisable to start without first checking your blood levels to determine if supplementation is necessary. If your levels are low, then supplementation can be beneficial and should be taken under guidance.