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I have a really weak bones. Should i take calcium...
I have a really weak bones. Should i take calcium milk?
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إجابة الخبير: دكتور عبد الكريم السلقاوي
دكتور عبد الكريم السلقاوي
طبيب
الأسئلة المجابة 22777 | نسبة الرضا 98%
vitamins and calcium for bone
- the most important vitamins the bone need to be strong and less vulnerable to fractures and injuries are vitamin D and Calcium, calcium works to increase the bone density, and Vitamin D helps to absorb calcium, both of them you can get from your daily natural food or you can take them as manufactured pills
Natural sources of Calcium:
- dairy products such as milk and cheese
- green leafy vegetables such as broccoli and okra
- fortified flour
- soya beans
- nuts
- fish such as sardines
Natural sources of Vitamin D:
- Oily fish such as Salmon
- eggs
- fortified cereals
- red meat and liver
daily recommended dose:
- recommended daily intake of vitamin D is 800-1000 IU
- recommended daily intake of calcium is 1000 mg
maximum dose of calcium and vitamin D daily:
- total calcium intake should not exceed 2000mg per day
- total Vitamin D intake should not exceed 4000 IU per day
Advice:
- you can start taking supplements that contain calcium and vitamin D, usually calcium is taken one pill per day, whereas vitamin D is taken one capsule per week, depending on the product itse
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