When it comes to osteoporosis prevention, calcium gets most of the attention. Calcium does ninety percent of its work building bone mass during the first seventeen years of life with the balance occurring by age twenty eight. If bone loss occurs after this time it cannot be be restored. Calcium is important for healthy bones throughout life but there are several other nutrients that are also essential. Vitamin D is important because it is necessary for proper calcium absorption. Other important nutrients needed for bone formation are vitamins A, C, and magnesium.

New research has found that although we can have little impact on bone mass after the age of twenty nine, we can have a large impact on bone strength well into our forties. Lifestyle choices that increase bone strength have to do with diet, supplementation and exercise.

The key nutrient needed for bone strength is magnesium. When there is not a sufficient supply of magnesium, bones become brittle and lose their flexibility, increasing the risk of fractures. In the the adult years, magnesium is the most important nutrient for bone health.

Calcium consumption is higher in North America than anywhere else in the world but this hasn’t stopped North Americans from having the highest occurrence of osteoporosis. The problem is that the ratio between calcium and magnesium intake is severely unbalanced. The typical North American diet contains four times as much calcium as magnesium. In order to maintain bone health, a proper balance between calcium and magnesium is necessary.

Increasing intake of fruit and vegetables is the best way to increase magnesium levels. This will also increase levels of other needed nutrients to increase bone density. One study that followed men and women over the age of forty found that individuals who consumed the most fruit and vegetables had the strongest bones.

Exercise is also effective in strengthening bones. Individuals who engage in regular exercise decrease their risk of hip fractures by fifty to seventy percent. Resistance training is the most effective. The best choices are weight training, water aerobics, running and walking. Exercises should be performed a minimum of three times a week for thirty to sixty minutes.

After menopause bone loss begins to occur in women. To stop bone loss, increased intake of calcium is necessary, which involves taking supplements. Because a higher dosage of calcium is needed it is important to take calcium and magnesium separately. This is necessary because calcium and magnesium compete for absorption. High intakes of calcium taken with magnesium will result in little magnesium being absorbed. Look for organic forms of calcium and magnesium, such as citrate and gluconate because they are most easily absorbed.

There are several drugs that inhibit calcium absorption which include caffeine, tobacco, blood thinners, diuretics, antacids, corticosteroids and ulcer medications. High animal protein intake has also been found to inhibit calcium absorption.

Estrogen and progesterone are key hormones involved in preventing bone loss and reforming bone. Hormone imbalance resulting in a deficiency in progesterone can lead to bone loss. Bioidentical progesterone creams are highly effective at restoring proper balance to help maintain healthy bones. More information on progesterone cream can be found in article “Prolief - A Progesterone Cream Review.”