Bone-friendly lifestyle and the role of calcium or vitamin D supplementation

Abstract

Bone health can be optimized by not smoking, limiting alcohol intake to ≤2 drinks/day and maintaining a healthy body weight (i.e. body mass index of about 25 kg/m²). A balanced diet with a protein content of about 1 g/kg/day and a calcium content >500 mg/day (e.g. two servings of dairy products or equivalent) is recommended. In those with poor sunlight exposure, use of a vitamin D supplement of 400–1000 IU/day should be considered. Calcium supplements cause side effects and are of unproven value. Their use is discouraged.

对骨骼有益的生活方式与补充钙或维生素D的作用 摘要

不吸烟、将酒精摄入量限制在≤2杯/天并保持健康体重（即体重指数约为25 kg/m2）可以优化骨健康。建议均衡饮食, 摄入蛋白质约为1g/kg/天, 钙含量>500mg/天（如两份乳制品或同等的食物）。对于阳光照射不足的人, 应考虑应用400-1000 IU/天的维生素D补充剂。钙补充剂会产生一些副作用, 其价值尚未得到证实, 不鼓励使用。

Keywords:

• Exercise
• smoking
• alcohol
• weight

Potential conflict of interest

The author has no conflict of interest.

Source of funding

Nil.