Of the 80 Million women in the US suffer from Osteoporosis with another 30 odd million at risk due to low bone density. It’s estimated that one half of women over age 50 will suffer an osteoporosis-related fracture.

As a result the interest in drug therapy has risen.  Bisphosphonates came into vogue in the 1990’s and now there are frightening reports on their side effects.

So what can you do to protect yourself? Apart from a well balanced diet, strength training is a good idea. Lifting weights increases muscle mass which protects bones while also actually strengthening bones. So focus on getting strong and fit rather than thin.

Calcium supplements alone are not enough. You need to couple them with a multi-vitamin containing magnesium, zinc, copper, manganese, boron, silica to help absorption. You also need  Vitamin D3 and, possibly Vitamin K.

What else?

1. Don’t smoke
2. Don’t yo-yo diet
3. Don’t get let your BMI get under 20
4. Don’t drink too much alcohol
5. Avoid antidepressants

And tell your daughters.

“Nearly 90% of bone mass in females is built by age 18, yet few adolescent girls are getting the recommended amounts of calcium and vitamin D.”

He recommends that “premenopausal women, or menopausal women who take estrogen, need 1,000 milligrams of calcium per day. Post-menopausal women who do not take estrogen should get 1,500 milligrams. Daily intake of vitamin D, the fat soluble vitamin that helps the body absorb calcium, should be between 200 and 600 IUs (International Units) depending on a woman’s age. Drink milk, eat vitamin D-fortified foods, or get 15 minutes of sun exposure on your hands and face or arms a few days a week to ensure you get enough. Your doctor can also suggest a calcium and vitamin D supplement if you don’t get enough from your diet alone.”

Read our research on Calcium here.