Osteopenia: Skeletal Health & Physical Performance

Osteopenia is a growing health concern especially among female athletes. Osteopenia can be described as a condition where bone mineral density is lower than normal. It is considered by many doctors to be a precursor to osteoporosis. A significant change in your approach regarding diet choices can greatly improve the metabolic capacity to nourish the bone building matrix and in turn improve bone density.

Minerals that can help calcium absorption:

Boron

Recent studies have found that Boron locks calcium in bones helping to increase bone density. Boron is especially effective in conjunction along with calcium, magnesium and vitamin D. Suggested dose: 2-3mg/day

Calcium

Something to keep in mind for all you exercisers is that is has been found that losses of calcium in sweat can average over 400mg in an intense 2-hour session. Therefore remember to replenish your calcium stores. The body will break down existing bone to maintain normal blood levels of calcium when intake is inadequate. Suggested dose: 1000-1200mg/d

Protein

New research suggests that when protein intake is combined with vitamin D and calcium intake, bone health dramatically improves. Suggested dose: 1.5g × body weight/day

Vitamin D

Vitamin D is essential to calcium’s absorption. Vitamin D is manufactured by the skin from the sun and can be enhanced by dietary intake. Suggested intake: 400-800 IU/day, please note new research suggests more

Strontium

Strontium is a mineral found abundantly throughout nature. Strontium improves the formation of bone and increases bone density. It appears that strontium works best when there are adequate levels of calcium and vitamin D present in the body. Suggested dose: 1g/day

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