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Archive for the ‘Nutrition’ Category

Many individuals do not get enough calcium in their diets alone, especially as they get older and absorb calcium less well.  Most people who take precautions against sunburn and skin cancer do not get enough vitamin D.  Vitamin D needs increase as we get older, naturally making and utilizing  vitamin D less well.

We have over 100 posts on these subjects under the Calcium and Vitamin D categories.  Some specifically address the problems of Calcium Carbonate absorption in some individuals and recommend calcium citrate or another readily absorbable calcium supplement.

NOF has an excellent summary at

The NOF recommendations are for maintenance of good bone health.  Those with fractures and/or osteoporosis by DXA/VFA/TBS often need to play catch-up and require higher doses.

A complete bone health evaluation and discussion with your health care professional can individualize your situation.

Jay Ginther, MD

NOF Tip for 7 May – Calcium Rich Foods

May 7, 2020 @ 7:07 am
posted by Dr Ginther

BMD (Bone Mineral Density) = Calcium in Bone.  If you want strong bone you must get enough calcium.  Calcium in food is best.  Take control naturally with calcium in foods.

Different listings of calcium in foods look different.  They include different foods.  They have different serving sizes.  We have a handout at the office.  The key is to pick out foods that you like well enough to want to eat them.  Then check serving size.

NOF lists 25 common calcium rich foods at

Remember to spread out your calcium over multiple meals.  Remember to take enough vitamin D that you can absorb the calcium you consume.

Jay Ginther, MD

NOF Tip for 6 May –Bone Healthy Recipes

May 6, 2020 @ 7:00 am
posted by Dr Ginther

Yesterday addressed the details of a Bone Healthy Diet but did not suggest specific recipes.  I am better making a tasty meal with a recipe to follow the first time.  You probably do too.  Then we modify to our personal taste.

NOF has several suggestions from famous chefs at famous restaurants at

These are mostly more complicated than I usually have time for.  The cookbooks on the Nick Stellino website  look more promising.

Good bone health starts with eating a bone healthy diet.

Jay Ginther, MD

A Bone Healthy Diet is the best way to maximize nutrition for bone health.  Dietary supplements taken with foods can often work, but nutrients in food are best.  Some nutrients, like calcium, should be spread over several meals to be properly absorbed, especially as we get older.

Start with a Bone Healthy Diet.  Quickly review your calcium, vitamin D, and other nutrients at the end of your meal.  Add supplements if you need to. 

Taking full supplements at the beginning of each meal often results in more than you need, which is not better and is sometimes worse than the right amount.

Get a complete bone health evaluation and discuss your personal needs with your health care provider.

NOF has a printable guide at

The calcium and vitamin D intakes recommended in the guide are for maintenance of good bone health.  Those with fractures and/or osteoporosis by DXA/VFA/TBS often need to play catch-up and require higher doses.

Jay Ginther, MD