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  • Q&A with Australian Health Practitioners

    What minerals can I take to increase my bone density?

    I read someone else's story that they increased their bone density after two years of taking minerals. What can I take to achieve similar results?
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    Dr Emilio Kardaris is a Chiropractor with two practices. One in Hughesdale, and one in Armadale VIC. He is the owner and principle of Kardaris ... View Profile

    Generally to increase bone density the minerals you would want to look into are Vitamin D and Calcium. Remember though that individual results may vary. 

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    Dr Adam Wild

    Healthshare Member

    Apart from vitamin D, regular exercise should be an important consideration for anyone looking to increase their bone density. Talk to a health professional before partaking into anything too intense to make sure you don't have any complications. Good luck!

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    Chris Fonda

    Dietitian, Nutritionist, Sports Dietitian

    As an Accredited Sports Dietitian, APD and athlete (springboard diver), Chris has both professional and personal experience in sport at the sub-elite and elite level.Chris ... View Profile

    Rather than taking minerals in a supplement form, it's important to get these minerals from real food. The minerals important for bone health include, calcium, magnesium, phosporus as well as vitamin D. Apart from the diet, regular weight bearing physical activity can also help to build bone and lead to a higher bone mineral density. 

    Vitamin D is easy to get, however, research shows that many Australians are vitamin D deficient. This has been attributed to the public health message of slip, slop, slap, where many Australians are constantly applying moisturisers, sunscreen, and make up with SPF 15+ or more. Whilst too much sun is bad for us, we do need a little to activate the vitamin D found in the fat tissue just below our skin.

    Calcium, magnesium and phosporus are found in foods such as dairy (milk, cheese, yoghurt), nuts and seeds, green leafy vegetables, legumes, whole-grain breads and cereals. A well-balanced, varied diet will ensure you are getting enough of these nutrients to optimise bone health. 

    For more specific advice I would recommend you see an Accredited Practising Dietitian (APD). To find an APD near you head to the Dietitians Association of Australia's website (www.daa.asn.au)

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    Dr Chana Sztajer has treated seniors all over the world, most notably as the only Australian chiropractor ever to work on the Queen Mary 2. ... View Profile

    To add to those great answers above, if you are wanting to increase bone density Vitamin K has also been shown to work synergistically with Vitamin D and Calcium, helping your body absorb and utilise them.

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