Supplements & Bone Health Deanna's Story | When Are Supplements Useful? | Links
Here is Deanna's story about supplements and bone health… In my busy life I sometimes don’t have time to eat properly so I rely on supplements to ensure I am getting enough nutrients into my body. Some weekdays are busy for me and I don’t have enough time to eat a good breakfast, and sometimes lunch too, so I can’t really pay much attention to food until I get home. By participating in this project, I became more aware of different things about bone health such as the importance of the right supplements when you don’t have the time or desire to think too much about foods. Because I am over 50, I learned that taking vitamin D supplements according to Canada’s Food Guide is very important, especially during the months that we do not get vitamin D from the sun. Although I do think that food choice is very important for good nutritional balance, I also believe that everybody needs to take supplements to ensure that their body is functioning at its best and to not have to worry about if they have eaten all the right foods to meet their needs. I believe that everybody should be well informed about the supplements that they are taking, and once you have learned good information, I think it is important to share it with family or friends, especially with younger people to make their lives better. Some of the questions that I had previously are answered in the Healthy Tips section. I wondered about what is the best time to take supplements and what supplements go together. Also, I wondered what stress levels do to bone, because I think it is important not to create anxiety when you miss taking your supplements. Overall, I think taking supplements in combination with food and activity all contribute in a holistic way to bone health. If you want to learn more about calcium and vitamin D supplements, and vitamin and mineral supplements, the following websites will provide you with reliable information.
When you are unable to meet your calcium or vitamin D needs through diet alone, supplements are useful. Before you start taking supplements, consult with your primary health care professional, as there may be medication interactions or side effects such as diarrhea, constipation or stomach upset. Find a calcium supplement you like. If you find tablets difficult to swallow, try a chewable or liquid type. A one-a-day type of multivitamin and mineral supplement will provide you with some calcium, but if your diet is low in calcium a multivitamin and mineral supplement will likely not provide enough calcium for you to meet your daily requirement. Read the label to find the amount of elemental calcium in each dose. It is best to take no more than a 500 mg dose of elemental calcium in supplemental form at any one time. If you are relying on calcium supplements for most of your daily calcium intake, it will be best to take smaller doses (no more than 500 mg calcium) several times throughout the day to reach your recommended intake goal. Don’t over-consume calcium or vitamin D, as there are hazards to regularly consuming high intakes. The current maximum recommended intake for calcium is 2500 mg/day and for vitamin D is 2000 IU/day (50 mcg/day). Getting enough calcium can be achieved through food intake, especially for people who consume milk and dairy products. (See example below for someone who doesn’t drink milk.) On days when your dietary intake is not enough, you should take a supplement to increase your intake up to a total of what is recommended for you. Calcium supplements are best taken with plenty of fluids and in amounts no greater than 500 mg of elemental calcium at any one time. Be sure to read the label to see how much elemental calcium is in one dose. To improve absorption, supplements of calcium carbonate are best taken with or immediately following a meal. Tums®, a common antacid, contains calcium carbonate and should be taken with a meal. Most other calcium supplements can be taken at any time during the day (e.g. calcium citrate, calcium gluconate, calcium lactate). Try to take your calcium supplement at a time when you are otherwise not consuming calcium. For example, if you have a glass of milk with your breakfast and calcium-fortified orange juice with your lunch, then take your calcium supplement with dinner. Establishing a regular time to take your supplement will help you remember to take it! Can you take too much calcium? While it is unlikely, it is important to follow the directions on the label of any supplement container, and not exceed a combined total of 2500 mg of calcium from foods and supplements each day. Getting enough vitamin D from food sources can be challenging because very few foods naturally contain vitamin D. Supplements are often necessary to meet the daily recommendation for vitamin D intake. If you are over 50 years, you should take a daily vitamin D supplement (10 mcg or 400 IU) in addition to your intake from foods. Vitamin D supplements can be taken at any time.
How much calcium and vitamin D do I need?
mg = milligrams; mcg or µg = micrograms
What can I do if I don’t like to drink milk? If you are a woman older than 50 years who doesn’t like to drink milk, here are ideas for calcium-containing foods and a supplement that will provide enough calcium for you to meet your recommended daily intake.
*Note: These are approximate values only. Source of information: Health Canada, Canadian Nutrient File
Selected Reliable Websites Office of Dietary Supplements • National Institutes of Health, USA You will find information that is written for the consumer about a wide variety of vitamin, mineral and botanical supplements. For an overview of supplement use, check Tips For The Savvy Supplement User, Tips for Older Dietary Supplement Users, and How To Evaluate Health Information on the Internet: Questions and Answers. There is also a long list of Dietary Supplement Fact Sheets for different supplements, including calcium and vitamin D. These fact sheets look at multiple aspects of calcium and vitamin D, including: what is calcium and vitamin D and how much we should be getting at different ages, where do we find these nutrients in foods and different supplements, how much can we rely on the sun to provide us with vitamin D, how do calcium and vitamin D affect our health, and interactions with different medications. Dietitians, academic and research experts have reviewed the information provided in the fact sheets. Draw on this information to help you decide, in consultation with your health care provider, if you should take supplements. BC Women’s Hospital & Health Centre – Nutrition for Healthy Bones The BC Women’s Hospital and Health Centre Osteoporosis Program offers an osteoporosis clinic for those who are at risk of or have osteoporosis and have a referral from their doctor. They also offer 2 to 3 osteoporosis education classes each year that do not require a doctor’s referral. Check with the health centre for the dates of these clinics and education classes. Health professionals from the Osteoporosis Program have developed the Osteofit exercise program. Osteofit classes are available at community centres throughout British Columbia. Check with your local community centre to see if they offer these classes. The Osteoporosis Program website provides downloadable resources on osteoporosis. HealthLinkBC Dietitian Services at HealthLinkBC (formerly Dial-a-Dietitian) Osteoporosis Canada National (U.S.) Osteoporosis Foundation Women’s Health Matters Mayo Clinic |
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