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Which supplement helps prevent osteoporosis

Osteoporosis is synonymous with weak bones.

And it’s often underdiagnosed.

Osteoporosis has no telling symptom until it has progressed further and fractures happen.

Fractures can lead to disability, obesity, and early death.

You probably have plenty of questions like:

  • Which supplement helps prevent osteoporosis?
  • Do you need supplements?
  • Which food contain calcium?
  • Other vitamins to build strong bones?

And I will go over each one.

What is Osteoporosis

Elderly hands suffering from osteoporosis

Osteoporosis is a condition where the bones become brittle and fragile due to the loss of bone tissue.

The body often absorbs and replaces bone tissue. When you have osteoporosis, bone removal is much faster than bone replacement—leading to soft bone tissue.

People with low bone density often get fractures that lead to low quality of life.

[source: Osteoporosis]

What you can do to stop Osteoporosis

There’s no stopping Osteoporosis, sadly. 

But, catching Osteoporosis as early as possible is crucial to slow it down with proper treatment. 

The best thing to do is talk with a specialist to determine your situation’s best course of action.

For now, you can do the following now to help with Osteoporosis:

  • Diet
  • Exercise


Introduce food that is high in calcium and vitamin D, and K into your diet.


Calcium helps build bones and keeps your teeth. It also regulates muscle contraction and ensures your blood clots. 

When you don’t have enough calcium, your risk of Osteoporosis is high, late in life.

Foods that are high in calcium are the following:

  • Milk
  • Cheese 
  • Green leafy vegetables – such as curly kale, okra, and spinach
  • Soya drinks with added calcium
  • Bread and anything made with fortified flour
  • Fish where you eat the bones – such as sardines and pilchards

How much calcium should you take?

If you’re between the age of nineteen to sixty-four, you need 700 mg of calcium per day.

[source: calcium]

Vitamin D

As much as you need calcium, you also need vitamin D. Vitamin D helps absorb and regulate the amount of calcium and phosphate in the body. 

Vitamin D also has other functions, such as regulate the neuromuscular system, and Vitamin D also plays an essential role in the life cycle of human cells.

You can get Vitamin D by exposing your skin to sunlight for 30 minutes, twice a week. 

People with dark skin have an insufficient time absorbing the UV from the sun due to their natural skin protection. Therefore, the amount of time spent under the sun for dark skin can take longer to absorb enough UV to make vitamin D compared to people with fair skin.

But, there is a risk of skin cancer to UV Rays exposure. Therefore, it’s recommended to top your vitamin D levels from food and supplements. 

[source: WebMD How to get enough vitamin D]

And according to —David J. Leffell, MD:

{quote} There are some people (who are typically not dermatologists or experts in the biology of skin cancer) who have advocated for tanning to get vitamin D. But we know that UVB light causes skin cancer and that protecting yourself against it makes sense. As a doctor who treats patients who have melanomas, I want the general public to be advised that under no circumstances can the use of a tanning bed or tanning, in general, be justified based on vitamin D. Take a supplement instead.

David J. Leffell, MD, Yale Medicine dermatologist and chief of Dermatologic Surgery

Vitamin D can be found in the following food:

  • Oily fish – such as salmon, sardines, herring, and mackerel
  • Red meat
  • Liver
  • Egg yolks
  • Fortified foods – such as some fat spreads and breakfast cereals
    [source: NHS UK Vitamin D]

Little do people know, vitamin D has a best friend called vitamin K. The role of vitamin K is crucial to strong teeth and bones. 

Vitamin K

Vitamin K’s role is to direct where vitamin D3 goes as it does not know where to store the calcium. 

Without vitamin K, calcium may end up in the blood vessels or kidneys. 


It’s irrefutable that vitamin D is vital to living a long and healthy life.

Lack of vitamin D can cause fatigue, a low immune system, and bone and back pain.

But, you need more than vitamin D to help slow down osteoporosis. 

Combining vitamin K, vitamin D, and calcium ensures your body has the building blocks for solid teeth and bones.

Ladies and gents, gather round, I’ve got a tale to tell. Picture this: a body that refuses to bulk up, paired with a metabolism slower than a snail’s race to the finish line. It’s a curse, I tell ya! But fear not, my friends, for I took this challenge head-on and became a scholar in all things weight loss and nutrition. And now, I’m here to share my tales of triumph (and some struggles) with you all, so you too can finally achieve that bod of your dreams! flex (just kidding, still workin’ on it).

— Christian Tanobey

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