Healthy eating is a mainstay of vitamin and mineral uptake. At times, when healthy eating does not contribute enough of a vitamin, mineral or other nutrient, a supplement may be needed. Several nutrients required for bone health are available in supplement form. It is best to consult with a health-care professional such as physician or registered dietitian to determine an appropriate diet.
Calcium
Calcium is a mineral that is important for proper nerve and muscle functions, and also has several other roles in cells. The majority of calcium in the body is found in bones. Bones have a cellular component and a matrix component. The cells build up and break down bone, and help to keep it healthy. The matrix is composed of connective tissue, mainly collagen, and minerals. The minerals in bones make them solid. Calcium hydroxyapatite is a the main chemical; it is made mostly of calcium and phosphate.
An adequate intake of calcium is considered to be about 1,000 mg per day in average adults, with more needed in adolescents and the elderly, according to the National Institutes of Health. Plain yogurt contains about 415mg of calcium. Milk contains about 290 mg. Fortified cereals contain 100mg to 1,000mg. Supplements can add to whatever is not obtained from the diet, and are generally taken less than 500mg at a time.
Vitamin D
According to "Harrison's Principles of Internal Medicine" by Anthony Fauci MD, vitamin D has a role in several body processes, particularly regulation of calcium levels in the blood and bone health. It is obtained in the diet from oily fish and a few other sources, such as shiitake mushrooms. Many foods, especially dairy products, are supplemented, or fortified, with vitamin D. Vitamin D supplements may be over-the-counter or prescription. Over-the-counter supplements provide vitamin D-3 by itself or as part of a multivitamin.
Prescriptions
Prescription vitamin D provides high doses of vitamin D-2 according to a 2007 review article in the "New England Journal of Medicine" by Michael F. Holick, M.D., Ph.D. These are more often reserved for persons with medical conditions. Celiac disease is an intestinal problem that prevents the absorption of vitamin D and other nutrients. High vitamin D levels are required to overcome this resistance to nutrient absorption. Also, anticonvulsants can interfere with vitamin D, and may require high supplementation.
If bone loss is severe, leading towards osteoporosis, a disease of bone loss, it may be necessary to start one or more prescription medications under the supervision of a physician.
References
- National Institutes of Health; Dietary Supplement Fact Sheet; Calcium
- "Harrison's Principles of Internal Medicine"; Anthony S Fauci et al; 17th Ed 2008
- "New England Journal of Medicine"; Vitamin D Deficiency; Michael F. Holick, M.D., Ph.D.; 2007
