Nutrition. Vitamins. You.
Subscribe Today! Please see below for a complete transcript of this episode. THE TRUE ROLE OF VITAMIN K, INVITE HEALTH PODCAST, EPISODE 668 Hosted by Amanda Williams, MD, MPH. *Intro Music* InViteⓇ Health Podcast: [00:00:04] Welcome to the InViteⓇ Health Podcast, where our degreed health care …
Allie Might, INHC, AADP, ATT dives in to why calcium is an important supplement and how you can add it into your routine to reap the benefits
osteopenia osteopenia osteopenia
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Please see below for a complete transcript of this episode.
Hosted by Allie Might, INHC, AADP, ATT
*Intro music*
InViteⓇ Health Podcast Intro: Welcome to the InViteⓇ Health Podcast, where our degreed healthcare professionals are excited to offer you the most important health and wellness information you need to make informed choices about your health. You can learn more about the products discussed in each of these episodes and all that InViteⓇ Health has to offer at www.invitehealth.com/podcast. First time customers can use promo code PODCAST at checkout for an additional 15% off your first purchase. Let’s get started!†
*Intro music*
Allie Might, INHC, AADP, ATT: [00:00:41] Welcome to the InViteⓇ Health podcast, where today we’ll discuss the ins and outs of calcium. This is Allie Might, Integrative nutrition health coach and functional medicine coach. Here to go over the benefits of calcium. The discussion regarding calcium seems to be one of the most common nutrients talked about and studied. It’s even widely recommended by both the conventional and natural medical communities. Calcium can be beneficial for a variety of reasons, depending on where we are in our life at any given time. I get asked on a weekly basis so many questions about calcium. How much calcium do I need to I really need to take calcium. Do I need more? If I have osteopenia or osteoporosis, I have a fractured bone, do I need calcium to help heal? What’s the best way to get my calcium? Is calcium enough or do I need other nutrients? The questions can be endless and also important to understand. Let’s break this down question by question.† [00:01:45]
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[00:01:48] How much calcium do I need? Well according to the recommendations set by the U.S. Food and Drug Administration or FDA, one should get 1300 milligrams of calcium per day. While the food we eat does contain some calcium, I like to encourage someone to typically supplement with a thousand milligrams of calcium. This should have you on target for the FDA’s recommendation.† [00:02:12]
[00:02:15] Do I really need to take calcium? Yes, of course you do. As kids, we were always told to drink milk, one of the sources of calcium, so we can grow to have strong bones. As adults, we want to maintain those strong bones. Strong bones can be less likely to develop signs of deteriorating density, less likely to be injured, and may even have an easier time healing from a potential injury.† [00:02:43]
[00:02:45] Do I need more if I have osteopenia or osteoporosis? Well, the short answer is no. However, consistency is key. Anyone that has been told that they may be at increased risk and or have been diagnosed with bone density test ordered by their doctor, should be diligent about getting the daily calcium they need and every single day. In an instance like this, a variety of other vitamins and minerals may be recommended, as well as a possible recommendation of a prescription from the doctor.† [00:03:19]
[00:03:22] I have a fractured bone, do I need calcium to help heal? Yes. And I’m going to tell you a personal story here. Back in 2016, I broke the humerus bone in my arm. This is the bone between the elbow and the shoulder. It was in a cast and sling for about two months. However, it was anticipated originally that it may take up to three months. During this time, I took the opportunity to read a lot about bone healing and all the research that has been done on the subject. I used a calcium formula like bone food powder along with powdered collagen, like Collagen Hx. I also started reading about the benefits of zinc and vitamin C for healing. So I added these to my daily supplements. I also noticed that I started having intense cravings for fish, which I typically don’t eat. I was curious as to why this craving was happening, so I started doing some research and found a variety of studies showing that fish oil may have on supporting calcium absorption as well as the anti-inflammatory benefits. While all injuries and fractures can be different, this is my personal experience and how I help to manage my at home recovery, including follow up doctor visits and suggested exercises.† [00:04:44]
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[00:04:47] So what’s the best way to get my calcium? Well, in addition to calcium rich foods, let’s go over the calcium supplements we offer here at InVite Health. Let’s begin with our basic formula. Calcium, magnesium, citrate. This is a simple formula containing of 250 milligrams of calcium and 125 milligrams of magnesium per tablet. I typically recommend taking two tablets twice a day with meals. Be advised that these are very large tablets but can be cut or crushed. Next, we have the Calplex Hx, which is one of our classic formulas. The calcium in this formula is partnered with some vitamin D, phosphorus and boron, which are also helpful for bone health. Just like the calcium magnesium, I also typically recommend two tablets twice a day with meals. While these tablets are a bit smaller than the calcium magnesium, you may still want to add a magnesium supplement with the Calplex Hx. Lastly, as my favorite calcium supplement the bone powder. This is a complex formula consisting of calcium and magnesium, along with vitamins D and K and minerals such as boron and silica. I’m a big fan of powders, so this is easy to take and easily absorbed. This is my go to suggestion any time I talk about bone health. Try adding just one scoop a day to water or plain yogurt. Is calcium enough or do I need other nutrients? While calcium is such a building block for the bones, quite often complementary supplements may be helpful. The most common are magnesium and vitamin D. Usually magnesium is given in a 2 to 1 ratio with calcium. For example, when taking 500 milligrams of calcium, then 250 milligrams of magnesium would be complementary. Vitamin D is also recommended according to the level of routine blood work from your doctor. Collagen can also assist in bone building as it creates bone matrix. Strontium is sometimes recommended as a mineral to be taken on an empty stomach away from other supplements to support bone health and those with osteopenia or osteoporosis.† [00:07:13]
[00:07:15] I hope this has helped you understand the importance of calcium. For more information on all the benefits of calcium and information on bone health, check out my companion blog on our website, invitehealth.com. You can also contact me, Allie Might at our location on Second Avenue and 71st Street in Manhattan, by phone at 212-249-2036 or by email. At [email protected]. I want to thank you for tuning into the InViteⓇ Health podcast. Remember, you can find all of our episodes for free wherever you listen to podcasts or by visiting, invitehealth.com/podcast. Please make sure you subscribe and leave us a review. You can also follow us on Facebook, Twitter and Instagram at InVite Health. And we will see you next time for another episode of the InViteⓇ Health podcast. Until then, stay healthy.† [00:07:15]
Written By: Allie Might, FMC, INHC, ATT For further questions or concerns email me at [email protected] Everyone’s heard of collagen. It’s typically associated with cosmetic fillers and beauty products. However, collagen is also an essential nutrient as it is vital to every part of the body. …
We want to try to reduce the risk of bone health issues before it is to late. This is why it is so important to make sure you are eating a anti-inflammatory diet and getting nutrients that can support your overall bone health.
bone health
InViteⓇ Health Podcast, Episode hosted by Amanda Williams, MPH
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You may have heard of the terms “silent disease” and “silent killer.” These are terms that are thrown around in the medical community when referencing disease states that people walk around with and are completely unaware until something goes haywire. When we think about the silent killer, we’re usually thinking in the setting of high blood pressure, which could lead to a potential heart attack.†
When we’re referencing a silent disease, we’re usually talking about osteoporosis. For the most part, people have no idea that their bones are getting weaker. You generally don’t feel this. When it comes to bone health, there’s a lot of misunderstanding as to what’s actually happening within the bones and who is impacted by loss of bone density. Today, I want to talk about the basics of bone health.†
Let’s talk about bone health in general. You cannot feel that your bones are getting weaker. There are probably 10 to 15 million Americans suffering from osteoporosis or bone loss. There’s probably close to 50 million Americans who have low bone density. When we look at the population as a whole, we can then say that probably half of the people over the age of 50 years old are at risk of breaking a bone. These people should be cognisant of their bone health.†
When we think about bone health, many times our brains go straight to calcium and Vitamin D. These are very important because they are integral to maintaining bone health, but there are so many other factors that we can look at.†
We can certainly see how the intake of certain vitamins and minerals beyond calcium and Vitamin D impact bone health. We can look at how easy it is to maintain good bone density throughout our lives and it really comes down to diet and exercise.†
We know that eating a healthy diet like the Mediterranean Diet is incredibly important. We also have to make sure that we are maintaining good muscle tone and muscle strength.†
We can also look at different nutrients besides calcium and Vitamin D. We can look at collagen. We know that collagen provides the bones with essential strength and allows for flexibility within the bones. Omega-3 fatty acids and tocotrienols play a key role in fending off oxidative stress that can do damage. The EPA and DHA that come from fish oil and krill oil are really important when it comes to enhancing bone-forming cells. When it comes to your diet, if you are getting adequate vitamins, minerals and omega-3 fatty acids, you’re usually covering most of those bases. However, most Americans are just not eating healthy enough to achieve these things, so it is important to turn to supplementation.†
FISH OILS, AGING AND MUSCLE HEALTH – INVITE HEALTH PODCAST, EPISODE 335. Listen Now>>
In this episode, Amanda Williams, MPH explains the dangerous risk that osteoporosis and osteopenia pose to people. She explains different factors that impact overall bone health and provides recommendations for nutrients that play important roles within the bones.†
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Thank you for tuning in to the InViteⓇ Health Podcast. You can find all of our episodes for free wherever you listen to podcasts or by visiting www.invitehealth.com/podcast. Make sure you subscribe and leave us a review! Follow us on Facebook, Twitter and Instagram at InViteⓇ Health today. We’ll see you next time on another episode of the InViteⓇ Health Podcast.
