Sign-in to Ask A Doctor - 24x7
OR
Sign in with Google
Hello , I’m 38 Yrs In Age . I Do
Question: Hello , I’m 38 yrs in age . I do workout on most days of week. Run 10 km & do cycling on alternate days . Sometime I feel fatigued due to over training & mild joint pain but it goes away perfectly with rest . It is never permanent & mostLy due to over training & it does not happen regularly .
Do you think I should start multivitamin for bone health as I run 10 km almost daily . What I should do to maintain good bone health?
Thanks
Do you think I should start multivitamin for bone health as I run 10 km almost daily . What I should do to maintain good bone health?
Thanks
Brief Answer:
See advices below.
Detailed Answer:
Hello dear, welcome to Ask a doctor's service.
I read your query and here is my advice.
Training and exercising itself helps bones to be healthy.
Having a balanced diet rich in calcium and vitamin D mainly found in dairy products, cheese,eggs, beef love, fatty fish ( salmon,tuna,mackerel).
Exposing to sun as much as possible helps increase Vitamin D in body which helps bone health.
About 30% of bone mass is composed of proteins so having good amount of proteins in diet up to 100 grams is needed for a man who exercises as much as you say.
If the vitamin D,or calcium levels are low you need to take supplements.
Hope I have answered the question.
Let me know if I can assist you further.
See advices below.
Detailed Answer:
Hello dear, welcome to Ask a doctor's service.
I read your query and here is my advice.
Training and exercising itself helps bones to be healthy.
Having a balanced diet rich in calcium and vitamin D mainly found in dairy products, cheese,eggs, beef love, fatty fish ( salmon,tuna,mackerel).
Exposing to sun as much as possible helps increase Vitamin D in body which helps bone health.
About 30% of bone mass is composed of proteins so having good amount of proteins in diet up to 100 grams is needed for a man who exercises as much as you say.
If the vitamin D,or calcium levels are low you need to take supplements.
Hope I have answered the question.
Let me know if I can assist you further.
Above answer was peer-reviewed by :
Dr. Vaishalee Punj
Hello. Thank you for your advice. Please guide how to get Vitamin D & Calcium check ? I always try to eat healthy & my diet include everything vegetables, fruits & all meats. I do understand how much carbs , protein etc I should take but I have never been able to manage it strictly & instead I manage good diet only by avoiding junk food, soda drinks & I don’t take alcohol & smoke .
I was planning to start some meal replacement shake in order to get extra nutrients . Can you give me any advice for this ?
Also guide if my vitamin D & Calcium levels are within normal range & still I take multivitamin to further improve them . Will it help or it is not needed ?
Once again thank you for your advice .
I was planning to start some meal replacement shake in order to get extra nutrients . Can you give me any advice for this ?
Also guide if my vitamin D & Calcium levels are within normal range & still I take multivitamin to further improve them . Will it help or it is not needed ?
Once again thank you for your advice .
Brief Answer:
See details below.
Detailed Answer:
Hello dear and thank you for asking again.
You can check Vitamin D and calcium levels.
If your Vitamin D level is less than 12 ng/ml it means deficiency and you need to take 50000 ui per week and then continue 1000 iu per day.
Having Vitamin D and more dairy products will also improve calcium levels. Also Vitamin D supplements also contain calcium.
Avoiding alcohol,smoke , carbonated drinks and junk food and having a balanced diet is enough to be healthy. You can choose protein rich foods such eggs,fish,tuna, chicken breast,Greek yogurt etc.
Also all nuts and seeds.
I can't recommend you protein shakes since they are not controlled by FDA.
Let me know if I can assist you further.
See details below.
Detailed Answer:
Hello dear and thank you for asking again.
You can check Vitamin D and calcium levels.
If your Vitamin D level is less than 12 ng/ml it means deficiency and you need to take 50000 ui per week and then continue 1000 iu per day.
Having Vitamin D and more dairy products will also improve calcium levels. Also Vitamin D supplements also contain calcium.
Avoiding alcohol,smoke , carbonated drinks and junk food and having a balanced diet is enough to be healthy. You can choose protein rich foods such eggs,fish,tuna, chicken breast,Greek yogurt etc.
Also all nuts and seeds.
I can't recommend you protein shakes since they are not controlled by FDA.
Let me know if I can assist you further.
Note: For further queries, consult a joint and bone specialist, an Orthopaedic surgeon. Book a Call now.
Above answer was peer-reviewed by :
Dr. Vaishalee Punj
Answered by
Get personalised answers from verified doctor in minutes across 80+ specialties
