May is Osteoporosis Prevention Month. Osteoporosis is a disease that causes bones to become fragile. This increases the risk for a fracture. According to the National Osteoporosis Foundation, approximately 10.2 million people in the U.S. have osteoporosis and another 43.4 million Americans have low bone mass which puts them at risk of osteoporosis. These statistics are based on available data from 2013-2014 and the rate of osteoporosis is expected to grow.
If nearly half of the population age 50 and over are at risk of osteoporosis, what can we do to help? I am glad you asked.
Prevention is the key. It is much easier to maintain bone mass than it is to rebuild it. Start early to prevent osteoporosis. Nutrition is important! We know that bones need calcium. But did you also know bones need magnesium, phosphorus, vitamin D, vitamin K and vitamin C? Diet plays a vital role in preventing osteoporosis and the associated bone fractures that can accompany it. Food is the best medicine so include plenty of sources of the necessary nutrients in your daily diet. Foods like dark leafy greens, broccoli, egg yolks, fish, almonds and dairy products provide calcium, phosphorus, vitamin D, vitamin K and vitamin C. If you follow a restrictive diet for whatever reason, you may need supplementation. But ask the advice of a registered dietitian or other nutritionally-informed healthcare provider before taking a bunch of supplements. Make sure you are getting the right amount based on your particular needs. Check out the chart below to see how much of each bone-building nutrient you need. Amounts are based on the USDA Dietary Reference Intakes for age groups listed. Keep in mind that these are recommendations based on an average healthy person and does not take into consideration pregnancy, lactation or specific health conditions.
| Nutrient | Adult Population (Years of Age) | Minimum Daily Amount |
| Calcium | Males/Females 19-50 Males/Females >50 | 1,000 mg 1,200 mg |
| Magnesium | Males 19 & up Females 19 & up | 400-420 mg 310-320 mg |
| Phosphorus | Males/Females 19 & Up | 700 mg |
| Vitamin D | Males/Females 19-70 Males/Females >70 | 600 IU 800 IU |
| Vitamin C | Males 19-70+ Females 19-70+ | 90 mg 75 mg |
| Vitamin K | Males 19-70+ Females 19-70+ | 120 mcg 90 mcg |
For best results, incorporate weight-bearing exercise (walking, jogging), avoid smoking and excessive alcohol consumption and follow a healthy diet every day. Your bones will thank you for it.
