​Protein Macronutrient Adequate daily protein supports bone and muscle, and higher protein (within reason) is associated with better bone outcomes.  The number of grams of protein needed daily depends primarily on body weight, age, and activity level. While the long-standing minimum recommendation is 0.8 grams per kilogram (0.36g per pound)Continue Reading

Potassium   Women over 50 should aim for an Adequate Intake (AI) of 2,600 mg of potassium daily to support blood pressure management, nerve function, and bone health. A diet rich in fruits and vegetables can easily meet this need, as potassium helps counteract the effects of sodium.  Adults should consumeContinue Reading

Vitamin C Vitamin C from citrus fruits, tomatoes, peppers, and other fruits and vegetables is essential for making collagen, the connective tissue that minerals cling to when bone is formed.  Vitamin C is also an antioxidant, which helps protect against free radicals and improve inflammation.  The more anti-inflammatory and vitaminContinue Reading

  Women over 50 generally require 320 mg of magnesium daily from all sources (food and supplements) to support bone health, muscle function, and sleep. While a balanced diet rich in leafy greens, nuts, and beans is preferred, supplementation may be needed if deficiency occurs, keeping in mind that supplementsContinue Reading

Calcium intake for women over 50 is 1,200 mg of calcium daily to maintain bone health and prevent osteoporosis. This recommendation applies to postmenopausal women, with a maximum recommended intake of 2,000 mg per day from all sources (preferably mostly from food) to avoid risks like kidney stones or heartContinue Reading