More about Magnesium

Good sources of magnesium

Vitamin B12 is important too.

Women are about four times more likely than men to develop osteoporosis, or weak, porous bones. But a new study links vitamin B12 deficiency with low bone mineral density in men, and confirms similar, previously reported findings in women.

The range of symptoms of B-12 deficiency includes anemia, balance disturbances and cognitive decline. Osteoporosis usually progresses with no outward effect until a fracture occurs.

The recommended dietary allowance for vitamin B12 is 2.4 micrograms per day for both men and women. Low stomach acid and aging can lower the ability to absorb the vitamin. Those over age 50 are encouraged to consume fortified foods or supplements containing B12.

This study suggests adequate vitamin B12 intake is important for maintaining bone mineral density. Animal protein foods, such as fish, liver, beef, pork, milk and cheese are good sources of vitamin B12.

Do this home test to measure osteoporosis

The home test is done by measuring your total height standing with the heels, back, shoulders and head square against a wall in bare feet. Have a friend place a level horizontal on top of the head to place a pencil mark on the wall. Measure the height to the line. Osteoporosis will appear as a reduction in height from the lifetime maximum height. Being at full lifetime maximum height with no height loss whatsoever at 65 years of age is common in healthy individuals. Serious osteoporosis exists when a person of 5' - 10" (1778 mm) tall has lost 1.0" (25 mm) in height or a person of 5' - 3" (1600 mm) tall has lost 0.75" (19 mm) in height. Lesser or greater degrees of osteoporosis are compared to these typical readings.

Find out more about osteoporosis

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