3-Step Protocol Shields Aging Bones from Breaking
The older you get, the greater your risk of breaking a bone.
This is because with age, there’s a shift in the bone remodeling process. It means that your bones are broken down faster than they’re rebuilt, making them thinner and weaker.
Women face an even greater risk with the decline in estrogen during menopause—accelerating their bone loss.
Vitamin D is critical for bone health. But can supplementing with D reduce your risk of bone fractures?
Let’s take a closer look…
Vitamin D is critical for strong, healthy bones. It’s needed for your bones to absorb calcium.
Having a low level (20 ng/mL or below) is linked to a 25 percent increased bone fracture risk, and a whopping 48 percent greater risk of a hip fracture.
In other words, it’s vital to maintain your vitamin D levels as you age. But is taking a supplement the best way to do it?
The short answer is: It depends.
I recommend always getting vitamin D from its number one source—the sun.
However, I understand that some people are unable to get enough vitamin D from the sun alone. That’s where supplements can help.
Some research found that taking 800 IU of vitamin D daily reduced the risk of fractures by 13 percent, and taking 1,000 IU daily reduced the risk by 22 percent.
However, other research has indicated that supplemental vitamin D DOESN’T reduce fracture risk.
This could be for several reasons, such as not taking a high enough dose, not taking it long enough, or insufficient calcium intake.
So, what’s the answer?
The bottom line is that you can’t take a one-size-fits-all approach to vitamin D (or any nutrient, for that matter).
Low vitamin D levels are dangerous for your bones and for the health of the rest of your body.
So, here’s what I recommend:
Step 1 is to have your vitamin D level tested.
Step 2 is to boost your levels based on your individual results. I recommend shooting for at least 60 ng/mL. (Remember to include plenty of calcium-rich foods in your diet, including dairy products and leafy greens.)
Step 3 is to have your levels rested and then take appropriate action based on your results.
When you follow this protocol, you’ll be protecting your bones and your entire body.
P.S. My mother’s best health advice could keep YOU healthy too!
View Sources
Feng Y, Cheng G, Wang H, Chen B. The associations between serum 25-hydroxyvitamin D level and the risk of total fracture and hip fracture. Osteoporos Int. 2017 May;28(5):1641-1652. doi: 10.1007/s00198-017-3955-x.
