Osteoporosis may be prevented by maintaining a proper diet and appropriate levels of physical activity and exercise. Both men and women should insure that their calcium intake is adequate by eating milk products, and green leafy vegetables such as spinach, citrus fruits and shellfish. Calcium supplements are also widely available, and if recommended by a doctor, those supplements can help older people maintain sufficient calcium intake. National Institutes of Health Diet is the best way to obtain the necessary amount of calcium. Vitamin D is another important nutrient in helping to prevent bone loss.
Vitamin D helps the body absorb calcium and deposit it into bones.
Vitamin D may be obtained from vitamin-D fortified milk and foods such as liver, fish, and egg yolks. Vitamin D supplements or a multiple vitamin that contains 400 IU of vitamin D are also good sources. Loss was eliminated entirely in the trunk. The only adverse effect of taking calcium supplements noted in the study was the development of a kidney stone in one patient at six months. A total intake of 1500 mg per day is about the average amount of calcium required to keep a postmenopausal woman in calcium balance.