Osteoporosis Prevention Guidelines
 
 


The daily recommendations for osteoporosis prevention are:

  1. Take 1200-1500 mg of calcium in a divided dose. Your body can only absorb about 600 mg at one time, so it is best to take your supplement twice a day.
    • For example: 600 mg with breakfast and 600 mg with dinner.

  2. Take your calcium supplement with a meal to increase the absorption of the calcium.

  3. Take 800 IU of Vitamin D every day in a divided dose, with your calcium supplement. The Vitamin D helps your body absorb the calcium that you need. Most of the calcium supplements include Vitamin D, but if not, take 400 IU twice a day.
    • For example: Take your Vitamin D at the same time you take your calcium; 400 IU with breakfast and 400 IU with dinner.

  4. Begin or continue weight bearing exercises to strengthen your bones.
    •  For example: walking, weight lifting, aerobics.

  5. Avoid smoking and excessive alcohol intake.



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