5 Bone Health Vitamin Benefits for Men.

 5 Bone Health Vitamin Benefits for Men

Bone health vitamins are essential for men who wish to stay healthy and strong. Find out what they do and why you should take them!

Vitamin D helps build strong bones by increasing calcium absorption in the body. It also helps prevent osteoporosis, which weakens bones.

Calcium:

Calcium and vitamin d are two bone health vitamins that help strengthen bones. Both are found naturally in dairy products such as milk and cheese. However, some people cannot tolerate these foods because of lactose intolerance. In addition, some people choose not to eat dairy for religious reasons.

Calcium supplements are an excellent alternative if you cannot consume dairy. You can find calcium supplements at most pharmacies and grocery stores. The recommended daily intake of calcium is 1,000 milligrams per day for adults. The recommendation for children ages 8 to 18 is 700 milligrams per day.

 

Magnesium

Magnesium is a mineral that helps keep bones strong. It also affects muscle function, nerve transmission, blood pressure regulation, and more. Vitamin D is another nutrient that supports bone health. It helps the body absorb calcium and phosphorus, which are necessary for building strong bones.

The recommended daily allowance (RDA) for magnesium is 420 milligrams per day for adults ages 19 and older. However, most people get less than half that amount from their diets. Many Americans consume less than 300 milligrams of magnesium each day. That's why it's essential to include foods high in magnesium. One easy way to increase your intake is to eat leafy greens such as spinach, kale, collard, and turnip greens. These greens contain many fiber and nutrients, including iron, potassium, folate, and vitamins A, C, K, and B6. You can add them to soups, salads, stir-fries, and other dishes.

 

Zinc

If you're concerned about your bone health, consider taking a daily supplement containing magnesium, zinc, and vitamin B12. These three nutrients work together to help build stronger bones.

Magnesium helps maintain strong bones by assisting them in absorbing calcium. Vitamin B12 promotes the growth of new cells and tissues, which helps keep bones strong. And zinc supports the immune system, which keeps bones healthy.

The best sources of magnesium include dark leafy greens such as spinach, kale, collard greens, chard, and turnip greens. Spinach has the highest amount of magnesium per serving, followed by kale, then collards. You can find vitamin B12 in eggs, milk, meat, fish, and fortified cereals. You can get vitamin B12 from fortified soy products if you're vegetarian. Finally, zinc is found in oysters, beef, pork, poultry, seafood, nuts, seeds, legumes, and whole grains.

 

Iron

An iron deficiency anemia occurs when there isn't enough iron in the body. This condition is common among pregnant women and young children. It also happens in older adults because of low blood levels of iron.

The best way to prevent iron deficiencies is to eat foods high in iron, such as lean red meat, dark leafy greens, dried fruits, and legumes. If you are already deficient in iron, take a daily supplement.

Iron deficiency is one of the most common nutrient deficiencies worldwide. In fact, according to the World Health Organization (WHO), approximately 30 percent of women and 10 percent of men between the ages of 15 and 49 years old suffer from some form of iron deficiency.

 

Vitamin D

Vitamin D is one of the essential nutrients for bone health. It helps the body absorb calcium and phosphorus, two minerals needed for building bones. In addition, vitamin D helps regulate the body's parathyroid hormone (PTH) level. PTH regulates how much calcium is absorbed by the intestines. If the PTH level is too high, more calcium will be absorbed than necessary. Too little calcium is absorbed and leads to osteoporosis.

The recommended daily vitamin D intake is 600 IU for adults ages 19 to 70. However, some experts recommend higher vitamin D levels for people at risk of osteoporosis. For example, pregnant women or breastfeeding should take 1,000 IU of vitamin D daily. Also, older adults should get 800 IU of vitamin D per week.

In addition to helping prevent osteoporosis, vitamin D has been shown to help reduce the risk of certain types of cancer, such as breast cancer. A study published in the Journal of Clinical Oncology found that women with high blood levels of vitamin D were less likely to develop breast cancer than those with low levels.

Keep your bones as powerful as your age.

The Institute of Medicine recommends 1,000 mg of calcium daily for most adults and 1,200 mg/day for women after menopause and men after age 70. Milk and other dairy products are excellent natural sources of calcium. You'll hit the mark by eating three servings of dairy products a day. Other good food sources of calcium include calcium-fortified orange juice, leafy green vegetables, and broccoli. Talk to your doctor about calcium supplements if you don't eat those foods regularly.

Researchers believe most Americans fall short of vitamin D, a critical nutrient. Your body makes it naturally when your skin is exposed to the sun. "In many parts of the country, especially during the winter months, the sun is too weak to generate vitamin D," says Zelman. Older people, in particular, are at high risk of vitamin deficiency. The reason: the body becomes less efficient at producing vitamin D as we age.

Adults need at least 600 IU of vitamin D per day for bone health, but some people may require up to 2000 IU to increase their blood level of 25-OH  vitamin D consistently above 30ng/ml. Adults 70 years of age and older need 800 IU of vitamin D daily to prevent falls and fractures.

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