Osteoporosis is the loss of bone tissue resulting in thin, brittle bones that are prone to fracture. Peak bone mass is reached about age 35 for men and early 30s for women. Bone density decreases with age.
Maintaining adequate calcium intake along with physical activity will slow the process. For women, the menopausal years also pose a risk for developing osteoporosis and require increased calcium intake.
Applied nutrition
A diet that is low in calcium with a high intake of tea, coffee, soft drinks and alcohol with a lack of weight-bearing exercises will increase the risk of severe osteoporosis. Act to increase calcium intake and absorption and to also prevent arthritis risk.
High animal protein intake has been shown to reduce bone mass – as compared with people on vegetarian diets. Always strive to maximise plant protein intake to satisfy daily needs.
| Supplement | Benefit | Suggested Dosage |
|---|---|---|
| Calcium + magnesium | Necessary for maintaining strong bones | Women under 50, men under 65: 2x twice daily. Else 4x twice daily |
| Glucosamine | For bone and soft tissue development | As directed on label |
| Double X | Provides essential vitamin D, boron, copper, zinc and nutritional balance | As directed on label |
| Protein powder | protein and soy isoflavones promote bone mass | At least two scoops, twice daily (40g total) |
| Vitamin B | Provides strength to protein in bone tissue and promotes progesterone production | 3x twice daily |
| Multi-carotene | Strong antioxidant retards ageing process | 2x twice daily |
| Vitamin C | Important for collagen and connective tissue formation | 4-6x twice daily |