Bones play a number of surprising roles in the body, serving essential functions that go beyond mere structure. They help regulate critical processes such as blood calcium and blood sugar levels, ensuring that these vital components remain balanced for optimal health. Additionally, bones store necessary minerals like calcium and phosphorus while also providing support and protection for the body's organs and delicate tissues making them indispensable to overall well-being.
Research has shown that the old belief that bone health is only about calcium is a big oversimplification. Calcium is important for keeping our bones healthy, but what we know about how bones are made and how they work shows that bones are much more complicated than we thought! They need a careful mix of different nutrients like vitamin D magnesium, and phosphorus, which all help make them strong and tough. Understanding this complexity is important for encouraging good bone health as we go through life.
It is essential to obtain all the necessary nutrients for maintaining strong bones, as this is crucial for your overall health and well-being. Ensuring that your body receives adequate amounts of bone-building nutrients can significantly impact your bone density. This is particularly important for women in midlife, as they face an increased risk of bone loss during this stage of life. Understanding the importance of these nutrients can help them take proactive steps to protect their bone health and minimize the risk of osteoporosis and fractures in the future.
Vitamin A
Vitamin A is crucial for the formation of osteoblasts, the cells responsible for bone development. It can be obtained from various dietary sources, including both animal and plant-based foods. A deficiency in Vitamin A can hinder calcium absorption and metabolism, leading to an elevated risk of inadequate bone growth. Typically, insufficient levels of Vitamin A are linked to osteoporosis and a higher likelihood of fractures. The retinoid forms of Vitamin A are recommended for optimal health.
VITAMIN B6
Vitamin B6 is crucial for bone metabolism, albeit indirectly, through several mechanisms. It facilitates the production of hydrochloric acid in the stomach, which is essential for the effective absorption of calcium. Additionally, Vitamin B6 supports adrenal function, leading to the release of hormones that help maintain a proper balance of minerals in the body.
Furthermore, Vitamin B6 acts as a cofactor in the enzymatic process that cross-links collagen strands, thereby enhancing the strength of connective tissues. It also plays a significant role in metabolizing homocysteine, an amino acid byproduct that can disrupt collagen cross-linking and contribute to conditions such as osteoporosis and heart disease. To mitigate homocysteine levels, Vitamin B6 works in conjunction with folic acid, and it can be found in various foods, including fish, chicken, beans, bananas, and oats. VITAMIN B12
Vitamin B12 is another crucial B vitamin involved in the detoxification of homocysteine and is vital for the production of red blood cells. It is necessary for the proper functioning of osteoblasts. This vitamin is predominantly sourced from fish and meat, posing challenges for vegans and vegetarians who may need to rely on supplements. Given that insufficient B12 can lead to pernicious anemia, characterized by a reduced red blood cell count, it is typically advised that individuals who abstain from meat consider supplementation.
BORON Boron is a trace mineral that plays an important role in maintaining healthy bones. While boron is needed by the body in only small amounts, it helps the body more effectively use bone-building nutrients like calcium, magnesium, and vitamin D. Boron appears to reduce the amount of these minerals that get excreted in urine, allowing more of them to be utilized for strengthening bones.
Boron also seems to boost estrogen levels, especially in older women. Estrogen is a hormone that is critical for bone health. Good dietary sources of boron include many fruits, vegetables, nuts, and legumes. Prunes, raisins, dried apricots, peanut butter, and avocado are some of the best boron-rich foods to include in your diet. The combination of boron along with other bone-essential nutrients can help keep your skeletal system strong as you age.
VITAMIN C Vitamin C serves as a crucial antioxidant that safeguards bone cells against oxidative stress. While many associate it primarily with citrus fruits, it can also be found in a variety of other foods, including tomatoes, peppers, strawberries, Brussels sprouts, and potatoes. This vitamin plays a vital role in maintaining bone health through several mechanisms.
Vitamin C is integral to collagen formation, which serves as the foundational protein matrix for bone mineralization, constituting about 30% of bone structure. Additionally, it may stimulate osteoblasts, enhance calcium absorption, and amplify the effects of Vitamin D on bone metabolism. Vitamin C is essential for the synthesis and proper functioning of adrenal steroid hormones, which are particularly important for bone health during perimenopause and menopause. As the most prevalent water-soluble antioxidant in the body, it also acts as a powerful anti-inflammatory agent, reducing the impact of harmful pro-inflammatory compounds and aiding in the detoxification of stored toxins in the bones. CALCIUM
Calcium is the most abundant mineral in your body, accounting for about 2% of your total weight as an adult. Calcium is kept in your bones and teeth, and your skeleton acts as a storage place for it. Calcium is important for keeping your heart beating regularly, helping your muscles work, allowing your blood to clot, and supporting many enzymes in your body. It's essential to get enough calcium from your food or supplements. If your body doesn't receive enough calcium, it will take it from your bones, which can make them weaker.
Being able to take in the calcium from your food is just as important, if not more important, than simply eating enough of it. Many nutritional factors affect how well our bodies absorb nutrients. For example, to absorb calcium well, we also need other important nutrients for strong bones, like Vitamin D, magnesium, and zinc. Having too few of these important nutrients can impact how well your body absorbs calcium. For example, a person who doesn't have enough Vitamin D absorbs 65% less calcium than someone who has enough Vitamin D (which is at least 32 ng/ml). Also, bones need important nutrients like phosphorus, magnesium, and Vitamin K to stay strong and flexible. Without these nutrients, bones can become weaker.
CHROMIUM
Chromium is an essential trace mineral that plays a vital role in human health. It is involved in the metabolism of carbohydrates, fats and proteins, helping the body to efficiently use glucose for energy. Chromium enhances the effects of insulin, the hormone that regulates blood sugar levels, by facilitating the uptake of glucose into cells. This action of chromium can help stabilize blood sugar, potentially reducing the risk of diabetes and its complications.
Beyond its metabolic functions, chromium also supports bone health through several mechanisms. It stimulates the production of collagen, the main structural protein in bones, by activating osteoblasts which are the cells responsible for building new bone tissue. Simultaneously, chromium helps regulate the activity of osteoclasts that break down and remodel bone, maintaining a healthy balance between bone formation and resorption.
Chromium may indirectly benefit bone density by increasing levels of dehydroepiandrosterone (DHEA), a hormone that declines with age but is believed to help preserve bone mass, especially in postmenopausal women who are at higher risk of osteoporosis.
Dietary sources rich in chromium include whole grains, broccoli, apples, grape juice, beef and poultry. Including these foods as part of a balanced diet can help ensure an adequate intake of this important mineral to support overall metabolic and skeletal health.
COPPER
Copper is a vital trace mineral that plays a significant role in maintaining bone health. While the complete extent of its function remains unclear, it is recognized that the enzyme lysyl oxidase, which contains copper, aids in the formation of collagen necessary for both bone and connective tissue, thereby enhancing the strength of collagen fibrils in bones. Additionally, copper is a crucial component of the antioxidant superoxide dismutase, which may help reduce bone resorption, potentially explaining the link between low copper levels and the onset of osteoporosis.
Although copper is not abundantly found in many foods, it can be sourced from certain dietary options. Leafy greens, dark chocolate, and seafood are particularly rich in copper, making them beneficial for those seeking to improve their copper intake and, consequently, support their bone health.
VITAMIN D
Vitamin D ranks among the most crucial nutrients for maintaining bone health, primarily due to its role as a hormone that regulates calcium absorption. Individuals with insufficient Vitamin D levels can absorb up to 65% less calcium compared to those with adequate amounts. While our bodies can naturally produce Vitamin D through sunlight exposure for 10 to 30 minutes daily, this can be challenging for those residing in northern regions with long winters. Consequently, individuals who are housebound or live in colder climates are often advised to consider supplementation.
Low Vitamin D levels are linked to a higher incidence of osteoporotic fractures, highlighting the importance of maintaining adequate levels for bone integrity. Research indicates that the risk of fractures can be significantly mitigated through Vitamin D supplementation, making it a vital component of bone health strategies, especially for those at risk due to geographic or lifestyle factors.
FOLATE
Folate is essential for the effective metabolism of homocysteine, playing a crucial role in the detoxification of this metabolite. The regulation of homocysteine by Vitamin B9 is vital for the prevention of conditions such as osteoporosis and atherosclerosis. Optimal sources of folate include leafy green vegetables, broccoli, and beans.
VITAMIN K Recent studies highlight Vitamin K2 as MK-7 as a crucial nutrient for maintaining bone health, particularly in enhancing bone strength and preventing osteoporosis, while also offering cardiovascular protection and potentially lowering mortality rates. Research indicates that K2 is effective in reducing fracture risks among postmenopausal women suffering from osteoporosis. A comprehensive analysis of 19 studies revealed that Vitamin K2 contributes to improved vertebral bone mineral density and fracture prevention in this demographic.
Additionally, MK-7 has demonstrated benefits for cardiovascular health in healthy postmenopausal women. A recent investigation found that participants who increased their dietary intake of Vitamins K1 and K2 over nearly five years experienced a 43% and 45% reduction in overall mortality risk, respectively, compared to those with stable or decreased intakes.
MAGNESIUM
Most of the body's magnesium, about 60%, is stored in the bones. The bones serve as a storage area, releasing magnesium into the blood when the body needs it.
Magnesium helps keep bones strong and firm, and it makes teeth tougher. It is one of the important nutrients that helps the body absorb and use calcium effectively. It is also important for changing Vitamin D into its active form.
Additionally, magnesium is needed for more than 300 chemical reactions in the body. You can find it in nuts, green leafy vegetables, and beans.
MANGANESE
Manganese is a trace mineral that plays several important roles in the body. While it may not be as well-known as minerals like calcium or iron, manganese is essential for proper bone development and maintenance. Manganese acts as a co-factor in the production of bone cartilage and collagen, the main structural protein in connective tissue. It's also involved in the process of bone mineralization, where minerals are deposited into the bone matrix for added strength and density.
A manganese deficiency can disrupt these critical processes, leading to decreased bone formation and increased bone breakdown. Over time, this imbalance can result in fragile, porous bones and a heightened risk of osteoporosis, especially in older women. In fact, studies have found that women with severe osteoporosis tend to have significantly lower blood levels of manganese compared to women without the bone condition.
Fortunately, manganese is found in a wide variety of common foods, including legumes, nuts, whole grains, leafy green vegetables, and even coffee and tea. Incorporating these manganese-rich foods into a balanced diet, along with other bone-building nutrients, can help support strong, healthy bones throughout life.
POTASSIUM
Potassium plays a vital role in conjunction with sodium to regulate essential fluid balance within the body. Additionally, it contributes to bone health by providing alkalizing compounds that counteract acids that can deplete bone density, thereby reducing the risk of excessive calcium loss through urine.
To mitigate the loss of calcium, it is important to incorporate dietary sources of potassium, such as bananas, melons, citrus fruits, spinach, broccoli, and cucumbers. Alternatively, potassium can also be obtained through supplements like potassium bicarbonate and potassium citrate.
SILICA
Silica is an essential mineral that plays a crucial role in maintaining the strength and integrity of the body's connective tissues. This often-overlooked nutrient is found in high concentrations in the toughest and most resilient parts of the body, including the arteries, tendons, ligaments, skin, nails, hair and teeth. Research has shown that silica is particularly important for bone health. It helps increase bone collagen and is involved in cross-linking collagen strands to reinforce the connective tissue matrix. Silica also appears to boost the rate of bone mineralization, with high levels of the mineral detected in areas where new bone formation is actively taking place.
Interestingly, silica works in synergy with calcium within bone-building cells, promoting the development of a strong skeletal structure. While silica supplements are available, this mighty mineral is also found in a variety of common foods. Green beans, bananas, leafy green vegetables, and brown rice are all excellent dietary sources that can help you meet your body's silica needs. By ensuring an adequate intake of silica through a balanced diet or targeted supplementation, you can provide your body with the building blocks it requires to create and maintain robust connective tissues, radiant skin, lustrous locks, and resilient bones that will stand the test of time.
ZINC
Zinc is an essential mineral that plays a crucial role in maintaining strong and healthy bones. This important nutrient helps the body produce the collagen protein matrix that forms the foundation upon which bone-building calcium and phosphorus compounds are deposited. Zinc is also vital for creating the enzymes responsible for breaking down and recycling old bone proteins, allowing the skeletal structure to continually renew itself. When zinc levels in the body are low, it impairs the absorption of calcium, increasing the risk of developing osteoporosis and fragile bones susceptible to fractures. To ensure an adequate intake of zinc and support optimal bone health, it's important to include zinc-rich foods in the diet, such as beans, nuts, shellfish, and whole grains. Maintaining proper zinc levels, along with other key bone-supporting nutrients, can help protect skeletal integrity and strength throughout life.
FOODS Certain foods contribute positively to overall bone health.
While many Americans consume excessive amounts of fat, it is crucial to recognize the importance of essential fatty acids, which our bodies cannot produce independently. These fats must be acquired through diet or supplements and are vital for various bodily functions, including nerve activity, hormone synthesis, brain maintenance, and energy production. Additionally, essential fatty acids are significant for bone health, as they facilitate calcium metabolism and are integral to the structure of membranes like cartilage and bone. They enhance calcium absorption in the intestines, minimize calcium loss through urine, and promote calcium retention in bones. Omega-3 fatty acids, in particular, are known for their anti-inflammatory properties, which help protect bones from damage caused by cytokines.
Protein is another critical nutrient that aids in the absorption of calcium and serves as a fundamental component of bone structure. It constitutes approximately one-third to one-half of bone mass, highlighting its importance in maintaining bone integrity. Research indicates that inadequate protein intake can lead to weakened bones, underscoring the necessity of sufficient protein in the diet. While animal sources such as meat, eggs, and dairy are well-known protein providers, plant-based options like whole grains, nuts, and beans also contribute valuable protein.
Incorporating a balanced diet rich in essential fatty acids and protein is essential for promoting bone health. By ensuring adequate intake of these nutrients, individuals can support their bone density and overall skeletal well-being. A focus on both animal and plant-based protein sources, along with healthy fats, can lead to improved health outcomes and a stronger skeletal system. SUPPLEMENTATION
As an accredited nutritionist I often recommend a bone health supplement for those that are 50 and older. A good option to consider is Rebuild® Bone Health Support by Metabolic Maintenance along with B-Complex Complete by Pure Encapsulations, Phosphorus, Chromium, and Silica products. By visiting my Fullscript page you will find a BONE HEALTH protocol with the supplements that would be most helpful. Additionally, I share my healthcare provider discount, which helps you save on all orders placed through Fullscript (no promo code or subscription fee necessary). For the exact protocol for BONE HEALTH, click HERE! You will need an account set up first to view this protocol. To set up a consultation to learn more and get more guidance on the best supplements, health advice, and more, please fill out this consultation request form.
Sources:
https://pubmed.ncbi.nlm.nih.gov/18088161/ https://pubmed.ncbi.nlm.nih.gov/39064799/ https://pubmed.ncbi.nlm.nih.gov/39200820/