A couple of months ago, we wrote a blog about the powerful antioxidant potential when you combined ellagic acid and quercetin. This week’s dynamic duo is calcium and vitamin D for bone health. For many, this vitamin and mineral combo is well known to help prevent osteoporosis, but sometimes a reminder is a good idea.
Vitamin D is the main regulator of bone-building calcium absorption. Without it, your bones won’t get the full benefit of the calcium you consume. According to betterbones.com, without enough vitamin D the body absorbs 65% less calcium. The benefits of calcium and vitamin D extend beyond osteoporosis. Research out of Harvard Medical School found that premenopausal women with the highest intakes of vitamin D and calcium had a 30% lower risk of developing breast cancer!
So how can you ensure that you are getting enough? Sun, diet and supplementation. Getting 10 to 15 minutes of strong, direct sunlight on exposed skin should fill your stores of vitamin D for the day, but the reality is that many of us don’t get that for one reason or another.
Eating sustainably harvested wild Alaskan sockeye salmon can also provide you with vitamin D – and if you eat the bones that are in the canned salmon, you also get 20% of your calcium intake. For a quick lunch that is high in vitamin D and calcium and is great for your bones, combine plain yogurt with salmon, add some spices and serve on a bed of lettuce!
In general, most people should be aiming for about 1200mg of calcium and 2000IU of vitamin D3 per day. If you don’t get it all through food and sun, taking a good quality bone supplement and vitamin D3 are important. If you aren’t sure if you are deficient in vitamin D3 , you can ask your doctor for a vitamin D 25(OH)D blood test. You may require more than 2000IU to get your levels up to where they should be.
NOTE: For our many fans of Pathway Bone Guardian, we are happy to let you know that it is now back in stock!