Ever felt overwhelmed by the mere scale of selection just for bone supplements at your local pharmacy? Here are our 7 tips in getting the perfect bone supplement for you.
1. Choosing the right calcium
You may already know calcium is important for overall bone health. But did you know there are a variety calciums in the market? Choose the one containing Calcium Gluconate which is a highly soluble compound and more efficacious in impaired gastric function in comparison to calcium carbonate.
2. The more is not merrier
If you see a bone supplement with high amount per dosage, kindly avoid at all cost. It doesn't mean you're getting your bang for the buck. Excess intake of 1200mg-1500mg/day may increase the risk of kidney stones and cardiovascular diseases such as heart attack, chest pain (angina) or stroke. Limit your calcium intake to 500-600mg per dosage for optimal absorption.
3. More magnesium than calcium
Choose one with a higher ratio of magnesium to calcium. Why you may ask? Because Magnesium is more helpful to prevent osteoporosis and it promotes calcium absorption and retention. About 50-60% of the magnesium in the body can be found in the bones.
4. Choosing the right magnesium
Choose well absorbable form of Magnesium such as Magnesium Gluconate or Citrate over poorly absorbable type for such as Magnesium Oxide.
5. Zinc are in your bones too
Added with zinc acetate to promote bone formation and development of the collagenous structure of the bone. Zinc is found in bones and is used in each step of bone metabolism. The deficiency of zinc also promotes osteoporosis.
6. Vitamin D helps with calcium absorption
Vitamin D is to maximize calcium absorption up to 30-40%. Vitamin D, along with calcium, a healthy diet and exercise, is one of the major factors in reducing the risk of osteoporosis.
7. Liquids over solids
Liquid form for higher and quicker absorption. Dissolved minerals in liquid solutions provides more contact with absorption sites and leaving approximately 98% of the elemental calcium and magnesium available for quick absorption.
Reference
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- Hyun-Ju Seo, et al. Zinc may increase bone formation through stimulating cell proliferation, alkaline phosphatase activity and collagen synthesis in osteoblastic MC3T3-E1 cells. Nutr Res Pract. 2010 October; 4(5): 356–361.
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- Coudray, C., Rambeau, M., Feillet-Coudray, C., Gueux, E., Tressol, J.C., Mazur, A., Rayssiguier, (2005). Study of magnesium bioavailability from ten organic and inorganic Mg salts in Mg-depleted rats using a stable isotope approach. Magnesium Research, 18(4), 215-223.
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- http://www.oucom.ohiou.edu/dbms-li/Publication%20PDF/orcr-Li&Moloku.pdf
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