Bone & Muscle

In children, the right nutrients help development. As we age, these same nutrients are important for stopping bone and muscle wastage and preventing a range of diseases. Try our products, articles and tips for bone and muscle health.
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Do I need a calcium supplement?
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Do I need a calcium supplement?

Not everyone can eat enough of certain foods to get their Recommended Daily Intake (RDI) of key nutrients. For example, the best food source of calcium are dairy products and - in particular - milk. As such, vegans or people with dairy intolerances might find it tough to get enough calcium from their food. This is one example of when a calcium supplement may be quite beneficial to protect your bones, joints and muscles.

Recommended Daily Intake Of Calcium

The first step in determining if you should consider a calcium supplement is to determine your calcium RDI. The National Health and Medical research Council recommend the following calcium intake for Australians and New Zealanders: Children
Age EAR RDI
All
1-3 yr 360 mg/day 500 mg/day
4-8 yr 520 mg/day 700 mg/day
Girls
9-11 yr 800 mg/day 1,000 mg/day
12-13 yr 1,050 mg/day 1,300 mg/day
14-18 yr 1,050 mg/day 1,300 mg/day
Boys
9-11 yr 800 mg/day 1,000 mg/day
12-13 yr 1,050 mg/day 1,300 mg/day
14-18 yr 1,050 mg/day 1,300 mg/day
  Adults
Age EAR RDI
Men
19-30 yr 840 mg/day 1,000 mg/day
31-50 yr 840 mg/day 1,000 mg/day
51-70 yr 840 mg/day 1,000 mg/day
>70 yr 1,100 mg/day 1,300 mg/day
Women
19-30 yr 840 mg/day 1,000 mg/day
31-50 yr 840 mg/day 1,000 mg/day
51-70 yr 1,100 mg/day 1,300 mg/day
>70 yr 1,100 mg/day 1,300 mg/day
 

How much calcium do I get each day?

If we match the average Australian's diet to the Australian Government figures above, most Australians are not getting enough calcium from food alone. Below is a list of common foods that have very high calcium content. By looking at how much of each of these foods you eat each day, you should be able to estimate roughly how much calcium you are eating each day. The ABC also has a simple calculator to tell you how much calcium you are eating each day if you are struggling with the maths. If your intake is lower than the recommended daily intake (RDI) outlined above, you may benefit from a calcium supplement.
Food Serving Size Calcium (mg)
Milk 200ml 236
Skim Milk 200ml 244
Soy Milk 200ml 300
Chia Seeds 50g 315
Sardines 90g can 323
Almonds 10 nuts 30mg
Baked Beans 1 cup 30mg
Broccoli, steamed 1 cup 60mg
Prawns 100g 190mg
  If you are eating less than the recommended daily intake, eating more of the above foods or taking a calcium supplement may offer significant benefits. Looking for a calcium supplement? Check out our range of Bone and Muscle Supplements. ------ This article was provided by our online partner Health365. For more information on making sure you are getting enough nutrients in your life, visit www.health365.com.au.
4 Tips To Help Avoid Osteoporosis
Articles

4 Tips To Help Avoid Osteoporosis

Osteoporosis is common in Australia, especially among middle-aged to elderly women. It is a condition where bone density reduces over time. Less dense bones are more porous and brittle, which greatly increases the chance of suffering breaks or fractures. Osteoporosis has no cure, but it is preventable. Following these 4 simple tips can reduce your risk of osteoporosis.  

1. Increase Calcium Intake

Calcium is the single most important nutrient for helping develop and maintain strong, healthy bones. Adult males need about 1000mg of calcium each day, and women need ~1300mg. Teenagers and breastfeeding women can need up to 1500mg a day... that is the equivalent of 5 glasses of milk. Eating a variety of foods can help you increase your calcium intake, but if you are specifically concerned about getting enough calcium each day, you may like to try a calcium supplement to top up calcium levels and give your bones the nutrition they need.  

2. Increase Vitamin D Intake.

Vitamin D increases the amount of calcium our body can absorb. There's no point in increasing your calcium intake if your body simply isn't effectively absorbing that additional calcium. Vitamin D is produced by our body when we get direct sunlight on our skin. If you don't spend time in the sun each day, you might like to try a Vitamin D3 supplement to top your levels up and support calcium absorption. Many calcium supplements already have added Vitamin D.  

3. Do Weight Bearing Exercise

There are several studies that show that weight bearing exercise (eg/ walking or running) can help increase / maintain bone density long term. But don't overdo it - other studies show that over-training can cause a drop in oestrogen in females. Low oestrogen levels are a risk factor for brittle, porous bones.  

4. Increase Vitamin K-2

The University of Maryland Medical Centre website (www.umm.edu) notes that low vitamin K2 levels individuals have been found in individual with osteoporosis. It is thought that Vitamin K-2 helps calcium bind to bones... like vitamin D, vitamin K2 can help your body get more out of the dietary calcium that you are taking in. ------ This article is an excerpt from a longer Osteoporosis article by Health365.com.au. For more information on how to avoid osteoporosis, visit www.health365.com.au.
3 Recipes for Strong Bones
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3 Recipes for Strong Bones

Try these 3 recipes from our Superfoods Recipes archive to help you ..
High Strength Magnesium
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High Strength Magnesium

Nature’s Way High Strength Magnesium 600mg combines magnesium with co-factor vitamin B6 to help relieve temporary mild muscle cramps and spasms. Benefits: -  mild muscle stiffness and cramps, exercise recovery - mild stress & anxiety - heart health - Premenstrual symptoms relief
Introducing Osteo-K
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Introducing Osteo-K

Clinically trialled doses of Vitamin K2, Vitamin D & Calcium for strong bones
Restless Leg Syndrome
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Restless Leg Syndrome

Restless Leg Syndrome (RLS) is very common and is a major cause of sleeping problems. Despite this, many people aren’t even aware the condition exists, or that it can be treated fairly easily.

Symptoms

As the name suggests, restless leg syndrome is typified by:
  • Inability to keep your legs still
  • Your legs kick and itch uncontrollably.
  • Strange, restless sensations couplled with the urge to move. Urges are worse at night and when resting.
  • Just thinking about having to sit still for a long time (e.g. watching a movie) makes you feel anxious.

Diagnosis

The majority of RLS sufferers are often incorrectly diagnosed as suffering from:
  • sleep disorders (although people with RLS do sleep worse than people with other sleep disorders);
  • anxiety
  • depression
  • poor circulation
  • arthritis
  • attention deficit disorder (if the patient is young and can’t keep his legs still)

Medical researchers have now discovered that RLS is a metabolic brain disease and that effective treatment is available. People with RLS – one in 10 people – have a shortage of iron in specific areas of the brain which deal with movement. Even if a standard blood test shows normal blood-iron levels, it doesn’t mean iron levels in the brain are normal.

Low iron levels in the brain lead to a shortage of dopamine, which in turn causes those weird sensations in the legs and the uncontrollable urge to move them. Research has also shown the following: more women than men have RLS (particularly during pregnancy); there is a strong genetic factor; it is worse during periods of inactivity; and chances are slim that the condition will improve without treatment.

Treatment

  • If RLS only affects your sleep patterns occasionally, simple lifestyle changes – such as drinking fewer caffeine-rich beverages like coffee or energy drinks, or cutting down on alcohol – can help.
  • The right iron, folic acid or magnesium supplements can improve your general health if you have a shortage of these minerals. Key nutrients to consider are iron, (preferably powdered) magnesium,  B Vitamins and Vitamin C.
  • Sometimes massage, putting your legs in cold or warm water, or less/more exercise helps reduce the sensations.
  • If you experience RLS once or twice a week and it regularly deprives you of sleep, your doctor may recommend medication that helps restore dopamine levels in the brain.
  • The ideal treatment would be to restore the brain’s iron levels, but in people who already have healthy blood-iron levels but low brain iron, increasingly the levels of iron in the blood may not likely increase brain iron levels.
  • Your doctor may also prescribe correction of the dopamine function by means of a drug that mimics the effect of dopamine. Talk to your GP for treatment options.
 

Do you have RLS?

Answering yes to all of these questions is an indication that you likely have RLS:

  1. Do you have an uncontrollable urge to move your legs – usually because you’re experiencing uncomfortable and unpleasant sensations in those limbs?
  2. Do these unpleasant sensations get worse when you rest, sit, lie or are inactive?
  3. Does walking, stretching or movement help to relieve these unpleasant sensations – even if the relief lasts only while you’re moving your legs?
  4. Are the symptoms usually worse at night?
------ This article was provided by Health365. For more information on maintaining your health, visit www.health365.com.au.
Why We Need Magnesium
Articles

Why We Need Magnesium

The Importance of Magnesium For Health

Magnesium is abundantly available in a range of foods, as well as in supplement form. It is critical for maintaining a huge range of biochemical reactions in the body. It is particularly important for:
  • protein synthesis
  • proper muscle function, relaxation and contraction
  • nerve health
  • cardiovascular health
  • maintaining bone health
  • energy production
  • the list could go on and on.

How Much Magnesium Do I Need?

The Australian Government National health & Medical Research Council recommends the following RDI (Recommended Daily Intake) for magnesium: Male Adults: 330-350mg a day Female Adults: 255-265mg a day

Magnesium Deficiency

Measuring the exact level of magnesium in each person's body is difficult. This is because much of the magnesium that exists in your body is in your bones or cells, not in your blood. This difficulty in measuring magnesium levels can make magnesium inadequacy difficult to diagnose via usual tests. However, common signs of a magnesium deficiency include:
  • fatigue
  • agitation / restlessness
  • anxiety
  • nausea
  • tingling in joints and extremities
  • muscle cramping and spasms
  • poor nail / hair health
Studies also suggest sufficient magnesium intake is linked to cardiovascular health, maintaining brain function, helping with migraines and lack of magnesium may contribute to symptoms of low mood.

Best Magnesium Sources

Magnesium is abundantly available in a number of foods. Some of these foods include:
  • Super Cacao is completely organic and rich in magnesium. Try including it in some of our delicious Cacao recipes.
  • WholeFood Magnesium Powder features natural magnesium and is in an easily absorbed powder form. Most magnesium tablets contain synthetic magnesium compounds created in factories. Tablets are not as easily absorbed.
  • dark leafy greens (eg/ raw spinach)
  • nuts and seeds
  • whole grains like brown rice
------ This article was provided by our online partner Health365. For more information on which electrolytes we need to maintain health, visit www.health365.com.au.    
Muscle Cramps: Causes & Treatment
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Muscle Cramps: Causes & Treatment

Muscle cramps are powerful, involuntary, painful spasms of a ..
OSTEO-K Vitamin K2
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OSTEO-K Vitamin K2

We all know that Calcium is important for building strong bones, but did you know that Calcium builds strong bones with the help of other key nutrients? OSTEO-K Vitamin K2 contains high strength clinically studied Vitamin K2 to help ensure more calcium binds to your bones. It is of particular benefit for: - Osteoporosis - Bone mineral density support - Bone Health and Strength