7 Best Vitamins to Alleviate the Condition of Osteoporosis
If women have been declared to have osteoporosis, they must undergo treatment regularly. The doctor will recommend the type of diet experienced and give medication.
Well, in order to overcome bone disorders so that they do not get worse, the important vitamins and minerals below must be consumed.
Vitamins and minerals are needed to alleviate or treat the symptoms of osteoporosis.
Vitamins and Minerals to Overcome Osteoporosis
Here are some vitamins and minerals that are quite recommended.
The calcium needs of adult humans are around 1,000 mg daily. This need will increase if the age is over 51 years old. Calcium of as much as 1,200 mg is highly recommended.
Meet this need well and do not let it be more than 2,000 mg. If you overdo the dose of calcium, the possibility of damage to the kidney organs will be great.
Crystallization or liming can occur and make the kidneys unable to work perfectly. Calcium can actually already be met from food. If you can't meet it, use the supplement properly. Do not overdose because the supplement is not stored in the body.
2. Vitamin D
Vitamin D and calcium are the perfect duets to overcome osteoporosis. Why is that? Because vitamin D makes bones can easily absorb calcium that enters the body.
This absorption makes bone density well maintained. Vitamin D can be obtained directly by simply sunbathing. The skin will make it when exposed to direct sunlight for approximately 10-15 minutes.
Well, if the weather is often cloudy, how about it? You can get vitamin D from food or supplements. As long as in one day enough about 800-1,000, IU is enough.
Magnesium and calcium also have good cooperation. Meeting the needs of magnesium can make bone density continue to be maintained properly. In fact, osteoporosis can be overcome because the bones become denser.
Magnesium is abundantly contained in foods such as green vegetables and legumes. In one day the magnesium requirement is about 300-500 mg. If you can't meet your magnesium needs, use supplements.
Oh, and if you use supplements, it is expected to be more careful, if you overdo it can make the stomach hurt.
Boron is not needed in large quantities by the body. The need for boron is only 3-5 mg of it. Although the need is very small, its function is quite large because it makes it easier for the body to deliver calcium.
Boron can be obtained from fruits such as grapes, apples, and pears. Try to saturate boron from food, if you fulfill it from supplements there is a possibility of overdose and causing nausea, vomiting, and diarrhea.
5. Vitamin K
Vitamin K is very important for the body because it can bind calcium well to bones. Vitamin K as a vitamin to overcome osteoporosis can make the possibility of bone loss will be low so that the condition of osteoporosis can be prevented.
The daily vitamin K requirement of an adult is about 150 mcg daily. If you want to use vitamin K always consult a doctor because there is a possibility of interfering with the functioning of certain drugs.
Silicone is one of the rare minerals found in multivitamin pills. Usually, boron supplements exist on their own and require a doctor's prescription because if an overdose occurs it can be a problem. This nutritional requirement is only about 25-50 mg per day.
In addition to the vitamins and minerals discussed earlier, we also need herbs or plant herbs that can overcome osteoporosis or reduce its side effects on the body.
According to the Journal of Traditional and Complementary Medicine, three types of herbs consumed after menopause can prevent bone loss disorders. The herb consists of Herba epimedii, Fructus ligustri lucidi, and Fructus psoraleae. The ratio for the manufacture of potions is 10:8:2 or often called ELP.
How to Prevent the Appearance of Signs of Osteoporosis
Prevention is always better than cure. Terms are not just a mere thumbs up. Preventing osteoporosis is very effective for overcoming the deterioration of mobility when old.
If you want to prevent this disorder, check out the following tips.
1. Consume enough calcium every day
Calcium can be obtained from milk and its preparations. In addition, egg yolks and sardines are also the main sources. Meet the need for calcium every day or use supplements.
2. Take vitamin D to overcome osteoporosis
Calcium will not be able to be used by the body properly without vitamin D. Therefore fulfill vitamin D every daym the best way to meet that need is to bask in the morning sun for 10-15 minutes.
4. Do exercise regularly
Exercise is carried out in the gym by lifting weights or on the field by running and jogging. Tailor the sport to your abilities.
4. Avoid consuming too much alcohol and cigarettes.
It is better to lead a healthy lifestyle every time. Check your bone health regularly if you are over 45 years old. Checking is done so that you can be more vigilant.
There are so many women who are not aware that they are prone to osteoporosis. Supplementation can be given to those who rarely consume animal protein because they are vegetarian.
A person who can't stand animal protein, especially from milk, also needs calcium supplements. With this fulfillment, the probability of loss will be low.
Osteoporosis is indeed troublesome and decreases a person's mobility. However, if treated properly, the bad condition can be overcome and allow women or men to carry out their activities normally.
Well, have you prepared yourself to prevent osteoporosis? Vitamins and minerals are very good for bone health, especially for those with osteoporosis. Vitamin D, calcium, magnesium, to boron, are needed.
Thus the article about the best vitamins to overcome osteoporosis, hope this helpful!