The Essential Ingredients for Stronger Bones

Your body needs a strong foundation, and where better to start than with your bones? In your mid- to late-twenties, the bones in your body start decreasing in mass and density. This puts older adults at risk for a common bone disease called osteoporosis. There are ingredients your bones need for good health that many people simply don’t get enough of.

Imagine baking a cake and not putting in enough eggs and oil – the cake wouldn’t be nearly as moist as you like and would tend to crumble. Do you know which ingredients can help to keep your bones strong? Are you getting enough of them?

What is Osteoporosis?

Osteoporosis is a serious bone condition in which the bones lose strength and density at a rate higher than the regular aging process. Large holes develop in the bone – especially in the spongy inner layer of the bone. This thinning process of the inner bone means that the strength of the bone is predominantly preserved by its hard-outer shell.

The best way to measure osteoporosis is to measure a person’s bone mineral density (BMD), which takes just a few minutes in a pharmacy – or a more extensive test can be done at a clinic or medical center. The main concern for people who have osteoporosis is the increased risk of fracture. Simple falls can break bones – especially because the most common sites for osteoporotic bones are the hip and wrist.

What causes osteoporosis?

Two essential minerals for normal bone formation are calcium and phosphorous. If these levels are too low in your bloodstream, your body tries to balance the levels of these minerals. It does so by gradually breaking down the inner bone tissue which contains these various minerals, and releasing them into the bloodstream. After the problem with low calcium and phosphorous in the bloodstream is corrected, the bone can be reformed.

Our skeleton is replacing itself almost every 10 years. If this process is interrupted, the bones cannot be rebuilt after the calcium is released into the bloodstream – permanently weakening them. Thus, it is important to have sufficient amounts of calcium, phosphorous, vitamin D, vitamin K, and magnesium in your diet at all times. The lack of specific hormones, thyroid problems, and even certain medications can contribute to osteoporosis.

Your Skeleton’s Crew

Calcium

It is well-known that calcium is important for bone health – this is why we are encouraged to drink milk. Calcium makes up the crystal structure of the bones. Bone mineral is primarily composed of calcium phosphate, which forms small, rigid crystals. These crystals help the bones to be strong and hard.

Phosphorous

Half of the mass of bone mineral is phosphorous, because phosphorous is a main component in the calcium phosphate crystals that make up bone. When bone calcium is released due to low calcium levels in the blood, phosphorous is also released into the bloodstream.

Vitamin D

Vitamin D and calcium are closely linked in bone health because vitamin D helps dietary calcium absorb through the intestinal lining. Researchers suggest 5-30 minutes of sun exposure between 10am and 3pm at least twice a week.

Magnesium

Magnesium plays an important role in activating vitamin D. Another function of magnesium is to increase bone strength.

Vitamin K

Studies have found that vitamin K increases BMD and decreases risk of fracture. Studies also show that low dietary vitamin K intake has been associated with an increased risk specifically of hip fracture in men and women.

What is the best way to prevent osteoporosis?

To minimize the risk of osteoporosis, it is crucial to maintain a healthy lifestyle. It is important to avoid smoking and heavy drinking, as these can contribute to bone loss and increase the risk of bone fractures. Staying active is also important, since bone is living tissue that becomes stronger with the kind of exercise that forces you to work against gravity – so try to engage in activities like hiking, lifting weights, running, and jumping activities like volleyball and basketball. It is also helpful to maintain a healthy weight. While being overweight is known to cause strain on bones and joints, it can also reduce the amount of vitamin D that is released from the skin into the blood that is used to form bones. Being underweight can also create a higher risk for osteoporosis. Since many people struggle to consume all the appropriate nutrients, supplementation can help.

While all of these micronutrients are important for bone health, many are not found in sufficient quantities in the normal western diet. Calcium is the most important micronutrient to supplement with – and most people simply do not get enough of it. A woman would have to eat 18 ounces of Greek yogurt, or four whole cups worth of kale, to reach the recommended daily amount of calcium.

Many people are also lacking in vitamin D. Either type of D vitamin – vitamin D2 or D3 – can be taken for benefit depending on whether a plant- or animal-based form is preferred.

Although severe magnesium deficiency is uncommon among adults in the US, studies show that many people consume less than the recommended dietary intake of 350 mg per day. Studies also show that the diets of many fall short of the recommended daily intake of vitamin K as well.

Which supplements can help protect my bones?

Those looking to boost their calcium should consider a high-quality supplement like Douglas Laboratories’ Calcium Microcrystalline Hydroxyapatite. Calcium microcrystalline hydroxyapatite (or MHCA, for short) is an extremely potent, absorbable form of calcium derived from pasture-fed, pesticide-free bovine that is tremendously helpful for maintaining bone health.

But from this article, you know that calcium alone is insufficient without vitamin D. Those living in a northern state, or who simply don’t get outside much, should consider adding Thorne Research’s D-5,000 to ensure you are getting all the vitamin D3 you need to keep your bones strong.

If you think you get enough calcium and vitamin D, but could use more magnesium in your diet, a supplement like Pure Encapsulations’ Magnesium (citrate) is effective and well-absorbed by most people. If you feel you may be coming up short on all the vitamin and minerals discussed here, Metagenics’ Bone Builder with Magnesium is a comprehensive high quality supplement that includes vitamin D, calcium, phosphorous and magnesium.

Osteoporosis is a serious health concern that affects many people. It is important to stay healthy and make sure that you get enough calcium, vitamin D, and magnesium so that your bones function well. If you have any questions regarding the concepts discussed here or anything else,  please feel free to fill out our Ask the Doctor form found at the Doctors Corner.

Yours in health!