I’ve shared with you my plan for coming back from my femoral stress fracture, but a big part I left out of that was the vitamins and supplements I take on a regular basis.
Most of these supplements I took prior to my stress fracture, but a few of them I have added in.
This post took me a bit to type up, so I apologize in advance if it is long winded and a bit too much information
Several years ago my husband was injured with a sacral stress fracture, he went on a rampage of looking up all the different vitamins and supplements that could help with bone health. We probably have more vitamins than we know what to do with at this point, but if it isn’t going to hurt me I am more than willing to give it a try!
I divide my supplementation up into 4 times per day.
The main purpose of Turmeric for me is that it is a natural way to reduce inflammation. It has been shown in many studies that taking Ibuprofen can delay bone repair and hinder healing. This is a natural way for me to be able to take an anti-inflammatory.
I actually take one Turmeric in the morning and afternoon.
Calcium obviously helps to keep your bones strong and healthy and is vital during an injury time to aid in bone repair.
Magnesium just like Calcium is a mineral that is stored in bones. Any supplement (calcium or magnesium) that is found in bones is important to make sure you are getting to aid in bone repair. Magnesium also helps your body absorb calcium, therefor, if you are deficient in magnesium it can hinder the absorption process of calcium into your bones.
Zinc unlike the other two is not stored in the body, and must be replenished through food or supplementation daily. Zinc helps to boost your immune system and help your body in recovery.
Soy is a very important supplement for women. It has been found that soy can actually help to reduce the risk of osteoporosis in women.
There are also many other benefits from soy to women: help lower cholesterol, reduce the risk of breast cancer, treat type 2 diabetes, and help to aid in estrogen production.
It is important to note that all this is not entirely proven. There have been many research studies done, but some of them do contradict. My view on this is that I am taking “a shot gun approach” at this. If it can in any way help to improve the healing process (big or small) then I am willing to give it a chance.
The benefit of calcium citrate is that it is often better for those who have a sensitive stomach. Calcium citrate is easily absorbed by the stomach with or without food. I sometimes can have a weaker stomach, so I like to use calcium citrate during the day. It is absorbed and used exactly the same as any other type of calcium supplement.
As I mentioned previously, I take magnesium along side calcium to help aid in absorption. It is very important that you are not deficient in magnesium or it will be impossible to obtain adequate calcium absorption.
I take my final calcium at dinner time.
We all are well aware that folic acid is very important for those who are pregnant or looking to get pregnant in the near future (lets just say I have a couple years to go there), but it can also help your bones. It has been found in studies that increased levels of the amino acid homocysteine significantly increase the risk of bone fracture. B Vitamins (including folic acid) are shown to decrease the levels of this homocysteine in the body.
I don’t think I have to go into too much detail here, but a multivitamin should be included in any supplement regiment simply to help you get any vitamins or minerals you may be lacking in your diet.
Vitamin D is just as important to bone health as calcium. Vitamin D can be obtained naturally through the sunlight, but if you live in a place that has a lot of cloudy cold days like I do, supplementation is a must. Vitamin D (without going into a long an drawn out explanation) helps to regulate the concentration of calcium and phosphate in the blood which in return helps promote growth and healthy remodeling of bone.
Night (Right Before Bed)
There have been several studies that have shown a direct link between iron and bone density. Bone density continues even after you stop growing up until age 30. After that, your bodies ability to absorb calcium decreases. It is important to keep your bone density up and take care of your bones.
Iron also has many other benefits such as: muscle function, brain function, helps carry oxygen through your blood stream, and an iron deficiency can cause anemia which can greatly weaken the body.
I have talked about Fish Oil previously on my blog, but I take one every night to help aid in recovery AND it has also been found to aid in improving your bone health and bone density.
Well if you made it this far, thank you!
As I mentioned earlier I am taking a “shot gun approach” when it comes to supplementation. Making sure your body gets the right nutrients is important for everyone. My thought is if in any way these can help make my bones, body, and overall health stronger then I can’t lose.
Of course, the best way to get a lot of these is through a healthy and balanced diet. There are some of these that I fully get through my diet, but to always be safe I make sure to supplement during this time of healing regardless of my diet for the day.
What are some of your daily supplements?
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