About Our Bones

The bone within our body is constantly being broken down and renewed. When we are young, more bone is made than is broken down, until we reach 'peak bone mass' in our late teens.

Like our muscles, bone is a living tissue that needs exercise to build strength and our hormones also play a fundamental role in maintaining this strength.

As we get older, our bones have a propensity to lose calcium and become weaker and more brittle. It is therefore important for our bodies to maintain appropriate levels of certain vitamins and exercise to prevent bone diseases such as Osteoporosis.

Vitamins for Healthy Bones

The following vitamins are said to have substantial evidence of benefit for healthy bones:

• Calcium
• Vitamin D

These vitamins have some evidence of benefit:

• Magnesium
• Vitamin K
• Vitamin C
• Boron

Calcium

Bones are composed of 35-40% calcium. It is therefore imperative that we ingest sufficient amounts of this nutrient to prevent bone loss and Osteoporosis. Numerous studies have been performed in this area with the following conclusions:

• Peak bone mass is reached in the late teens. Children up to 18 years of age should ingest 1300mg per day to ensure their 'peak bone mass' is as high as it can be.
• Women under the age of menopause should ingest 800-1600mg of calcium per day to slow down the rate of bone loss
• Post-menopausal women should ingest 1200-1600mg of calcium per day
• Recommended daily amount of calcium for men and peri-menopausal women is 800mg per day

Vitamin D

Vitamin D is vital to support the absorption of calcium. It may be ingested in food or produced by the body when it comes into contact with direct sunlight. Up to 22% of Australian women have inadequate levels of vitamin D during winter months.

Studies have shown the following:

• Daily recommended dosage of vitamin D is 5ug per day
• This is equivalent to 10 minutes of direct sun exposure to the arms and face daily (before 11am or after 3pm is the safest time for this)
• If vitamin D intake is increased to 20ug per day, vitamin D has been shown to reduce bone mass loss, reduce the risk of bone fracture and increase the absorption of calcium.

Magnesium

Magnesium is required for the renewal of bone tissue and it is recommended that women take a minimum of 270mg per day and men take 320mg per day to minimise the risk of accelerated bone loss or fracture.

Vitamin K

Vitamin K must be present to form bone proteins and support the cells that remodel bone tissue. It is recommended that we ingest 80ug of vitamin K daily.

Vitamin C

Vitamin C is necessary to support the functions of vitamin D. It is recommended that we ingest 75mg of vitamin C per day.

Boron

Boron is said to inhibit the excretion of calcium and magnesium which may help reduce the rate of bone loss.

Where to get help for Osteoporosis

Your doctor is the first port of call.

The Jean Hailes Medical Centre for Women 03 9562 7555

Disclaimer

Healthy Comparisons does not give or purport to give any medical or healthcare advice and is not qualified to do so. You should not under any circumstances substitute qualified medical advice with information found in this fact sheet. The information contained in this fact sheet does not take into account the physical state, medical status or health requirements of any particular individual which are relevant to the proper diagnosis and treatment of any problem, condition or disorder. You should never use or act upon this information without first properly consulting, and seeking proper information and advice from, a qualified healthcare professional. Healthy Comparisons, its related companies and its licensors expressly disclaim all responsibility for and liability in respect of the accuracy of the information provided in the website, its improper application and the consequences of anyone's failure to obtain a proper medical examination and advice from a qualified healthcare professional in the relevant circumstances.

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