Let’s Fulfill Your Daily Calcium Intake
In order to stay active you will need healthy and strong bones. To achieve that condition, it is necessary to make sure that you have an enough calcium intake.
Osteoporosis or bone loss is a metabolic bone disease characterized by decreased density (density) of bone until a bone break easily. If it so, of course, one activity will be disrupted. For that, it takes a sufficient intake of calcium for healthy bones and strong.
One study says, women who get the daily calcium intake from food would have stronger bones than women who got it from tablet supplements.
Calcium is important to prevent osteoporosis, which affects estimated eight million American women, and two million men. As many as 34 million others, have low bone density that increases the risk of osteoporosis.
A study published the American Journal of Clinical Nutrition, the study of 183 women concluded post menopause, consumption of adequate calcium can help prevent bone density and decrease the required calcium from bone.
In the study, researchers asked the women in detail about the diet and calcium supplement intake for a week. “We assume that this represents the type of diet every woman,” said assistant professor of the Division of Bone and Mineral Diseases Barnes-Jewish Hospital Reina Armamento-Villareal, MD.
Based on the answers of the participants, the researchers divided the women into three groups. One is called the supplement, at least 70 percent of their daily calcium obtained from the tablets. The second group is called the diet, at least 70 percent of calcium intake comes from food products daily. In addition, the last group is the diet plus supplement group, the percentage of calcium intake is not much different between the two other groups.
“Only 35 percent of the calcium in most supplements can be absorbed by the body. Calcium from diet is generally better absorbed. This could be the reason how a woman had a higher calcium and bone density to form a better,” said Armamento -Villareal.
Seeing the results of the study, can be said that calcium derived from natural food is better than that contained in the supplements. However, does not mean that supplements are useless. Especially for those who consume less natural foods that contain calcium.
Studies conducted by Italian researchers reported, L-Carnitine supplementation may reduce fatigue and promote mental function in older people. In fact, it can significantly increase bone density and reduces fat mass.
“L-carnitine, a molecule such as vitamin that has several important roles in the body, helping selsel produce energy from fat. High concentrations of molecules found in parts of the body with high-energy requirements, such as skeletal muscle and heart. On the whole, the concentration of L-carnitine decline after the age of 70, “said researchers from the University of Catania Dr. Mariano Malguarnera and colleagues report in the American Journal of Clinical Nutrition as quoted by Reuters.
In the study, Dr. Mariano and randomly selected team of 66 men and elderly women with eating 2 grams of L-carnitine or a placebo every day for 6 months.
The result, a significant decrease cholesterol levels in individuals who received supplements. L-cartinine recipients also increases muscle mass of 3.8 grams and 1.8 kg loss of fat mass.
People given L-carnitine is also able to walk 4 meters farther during 6-minute walking test after treatment than those given placebo.
Participants in the study of L-carnitine group also reported significant changes in the mental, physical, and eliminate fatigue. The placebo treatment with no impact in reducing fatigue.
