Our bodies undergo a number of changes as we age due to things like lifestyle changes, hormonal shifts, and more. One common issue that arises with age is a loss of bone density. This issue is especially a concern for women who are going through or have gone through menopause, as a decrease in estrogen is one major cause of bone loss. Over time, this loss of density can contribute to osteoporosis, a disease which makes your bones more likely to fracture.
Luckily, there are a few things you can do in order to reduce your risk of osteoporosis and keep your bones as strong and healthy as you age. Carissa Galloway, RDN, Premier Protein Nutrition Consultant and Personal Trainer says that in addition to adding the right foods to your diet, taking a Vitamin D supplement could make a major difference. Read on to learn all about the benefits.
Vitamin D for bones
You've probably already heard all about how calcium is great for your bones. So on first thought, many people would assume that the best thing you can do to keep your bones strong as you age is simply to consume more calcium—maybe even take a calcium supplement. However, Galloway points out that there's another crucial nutrient your body needs enough of in order to reap the benefits of that calcium: Vitamin D.
If you're not eating enough vitamin D-rich foods into your daily diet, taking a supplement is one fantastic idea. "If your body is lacking vitamin D, you are unable to absorb the calcium received through food," Galloway tells us.
Of course, it's also a great idea to take a calcium supplement in conjunction with Vitamin D. However, just as with anything else you're putting into your body, it's always important to be aware of the risks at hand. If it doesn't contain or isn't taken alongside K12, a calcium supplement could take a toll on your heart—so be careful about which supplements you choose, and speak to a doctor if you're concerned about the potential downsides.
Bonus tip: Don't forget protein!
Galloway offers one more word of advice, as well: she stresses the importance of protein for bone health. "Maintaining a diet that is adequate in protein will help support bone health and an overall healthy lifestyle. When choosing protein sources, focus on picking foods that also contain calcium like dairy, tofu, salmon and protein shakes," she concludes. Got it!
And remember: take Vitamin D to get the most out of that calcium.
